In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.

I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.

This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.

Access the full show notes for this episode at performpodcast.com.

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Timestamps

00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power

00:08:09 Importance of Skeletal Muscle 

00:10:45 Sponsors: Rhone & Continuum

00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity

00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals

00:22:23 Programs Overview; Progressive Overload, Balance

00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview

00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous

00:36:47 Tool: Hypertrophy Program, Autoregulation

00:43:28 Program Specifics, ABAB Plan

00:50:25 Hypertrophy Program Results

00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart

01:03:21 Sponsor: AG1 & Maui Nui

01:06:09 Block Periodization

01:11:27 Accumulation Phase

01:19:39 Dynamic Warm-Up & Acceleration Development

01:24:49 Speed & Power Development

01:31:52 Day 1 & Weekly Progression

01:37:48 Transmutation Phase

01:45:20 Realization Phase, Overspeed

01:53:24 Program Concepts & Modifications

02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures