Strength and Conditioning Basics

Let’s define some common terms you’ll hear in the strength training world.

Strength - Adaptation intended to improve force production. Usually between 2-8 reps, or 20-30 total repetitions. Rest 90 sec-3 min between sets. Aim for the last two reps of your set to be challenging to get the most strength gains.

Power - A strength display with speed! Power is about generating as much force in as little time. Power training comes in many contexts, medicine balls, olympic lifts, jumping and we can even focus on it with a barbell or kettlebell. We aim for 2-5 reps and multiple sets at the same intensity, i.e., don't slow down.

Hypertrophy - Muscle building sets. Higher rep ranges between 8-12 reps. We like these sets for joint and tendon health and getting the blood pumping. Less rest is required here compared to strength sets.

Muscular Endurance - Even higher rep ranges, 12+. Does what it sounds like, improves the ability for your muscles to keep doing the same thing. We'll expose you to high rep ranges like this within the context of conditioning with little to no rest.

Accessory/Assistance - Not necessarily something we need to strive for load/rep progression. Often times it is an exercise to help a main strength lift, like doing some DB floor presses after benching. Of course, this means accessory work is ALSO hypertrophy and/or muscular endurance, and/or even strength.

There is no clean line between these different rep ranges - the training effect will blurs between them.

Skill - A component of all the above. Movement and awareness of your body is a skill. Specific technique of each exercise is a skill. Showing up to the gym and training consistently is a skill. Strength and conditioning gyms are skill factories.

Mobility - You have the requisite range of motion to do something, which is how we define flexibility, and you also have the stability to display control there - that’s mobility. Consistent exposure to valuable positions is the best way to improve mobility.

Conditioning - Creating adaptations using specific metabolic pathways intended to improve endurance and stamina at both moderate to low intensities and very high intensities.

Justin Miner

@justinminergain