Posted on February 01, 2013 by Jenny Cromack

Now im not talking about bodybuilding here, so if your interested in increasing your muscle size quickly, this isn’t the article for you.  Being strong has many benefits both on the athletic field and in your daily life. Research is beginning to indicate that strength and the utilization of the stretch shortening cycle and correlated well, which then directly influences other factors such as increased speed and power. Other benefits include:

• A more efficient central nervous system
• More efficient muscle tendon activity
• Better coordination

So how do we get strong?? Here are Motive8 north’s top tips:

1. Lift heavy (loads above 85% of 1RM ) for 3-5 reps and 3-5 sets with 3-5 minute rest periods
2. Ensure you develop structural balance, focusing on one exercise will lead to injury, this means ensuring the left and right are the same and the stabilisation muscles are adequately developed including:

• The oblique’s
• The rotator cuff and the shoulder girdle
• The rhomboids

1. Ensure you get your nutrition perfect, following a session cortisol levels will be elevated, as testosterone is a key factor in the development of strength, cortisol must be lowered immediately. Protein directly after a session has been shown to help reduce cortisol.
2. Strength training unlike body building is about continually making the training harder, the weight must keep progressing, or strength will not develop.

Stick to these rules and watch your athletic performance improve! Good luck