Strength and Power without Size

I'm using BaseStrengthAI to prepare for World's.... join me!

[AlexanderBromley]

I'm using BaseStrengthAI to prepare for World's.... join me!

[FelixstoweFoamForge]

Good points all. The guy with the strongest grip I ever worked with, (and I've spent twenty years practicing trad jujitsu, where people tend to have very strong grips), was a 64 year old bloke, who worked as a handyman before he retired, in a local amusement park, where he used hand tools, not power, all day, every day, for about 30 years.

[bendingriver]

As a rock climber this is exactly what I needed

[BuJammy]

From Josh Bryant.

1 - Nutrition. You cannot be in a meaningful calorie surplus, not for long amounts of time. Eat at maintenance calories.

2 - Compensatory acceleration. Do things FAST, with low amounts of time under tension. Do more sets, less reps.
10 sets of 3, not 3 sets of 10, (and do them FAST and EXPLOSIVE).

3 - Concentric only movements, squat from the bottom pins, dead stop bench etc. Remove some muscle damage and thus some hypertrophy by eliminating the eccentric.

4 - Plyos. Focus on jumping, clean and jerks, snatches etc, rather than the pump and time under tension. Calisthenics for low reps works too.

5 - Periodize your training, split it into different training blocks. It's winter, and now is the perfect time to eat a lot, sleep a lot, and move heavy weight for lots of reps. In the spring you could start to slim down, do more of what I've suggested above, and do more cardio (cardio, when done right, allows you to eat more to build muscle, but it can be a tricky business to balance. That takes practice).

Having said all that, unless you've got a weight class to stick to, and / or you want to be a twig, NOTHING works better for getting stronger than eating lots of food and doing lots of reps with lots of weight (and taking lots of drugs, if you're in to that). You may feel that you don't want that "get big" training just now... but.... you probably wont find out what you're really capable of, what kind of a monster you could be, until you get a lot bigger. You do that with lots of weight, lots of food and lots of reps, periodized with the things I mentioned above.

[StarPlatinumSchmidt]

Combat athlete. Just moved up 15 lbs in weight class.
155 --> 170 Tryna get even stronger without making my weight cut grueling again or having to bump up another 15 lbs to fight absolute giant freak athletes like Paulo Costa and Yoel Romero lol.

[nathanenders]

I’m looking to drop from 198 back to 181 to break a few bench records. The ultimate goal is I want to break the national and world record in both 181 and 198 weight class. At 198 I’ve benched 446 in competition and 452 in the gym. I’ve got a long way to go but I need to change something up in terms of training. I think I might add speed work, but obviously the right way, whatever that means lol.

[LucasDimoveo]

Learning trampoline skills and acrobatics in my early 30s means that I'm stepping away from trying to gain as much mass as possible. It is cool to see a video like this from you!

[WesternUranus]

The content I was looking for as a track cyclist.
Bulking worked great this winter but didn't make me much faster on the track.
Time to convert that mass into strength without getting above the weight limit for my bike frame.

[Jmack]

IMO this is more difficult than simply gaining size/size and strength. Staying in my weight class while adding 300lbs to my total over the last 4 years or so was much more difficult than if I were to just be In a surplus the whole time.
Maintaining bodyweight while getting stronger is really when programming matters most.

[zacharycollierAW-PL]

In a few months, my plan is to bulk slowly up to 175 lbs to max out my weightclass in Armwrestling, then apply these principles to maximize my explosivity and power at that weight. I'm not very experienced at all when it comes to "optimizing" myself with little to no hypertrophy, but I imagine it will be an exciting opportunity to learn to get good at something new. Thanks Bromley.

[andrewmaher]

Strength to weigh ratio is King for the majority. At least for those who live a life beyond posing at the beach and certain team contact sports.

Being a lot stronger than you look can also add a helpful element of surprise when forced into unavoidable “contact sport” incidents.

[kodybyrdarmwrestling]

Its nice seeing armwrestling get recognized as a sport in the strength coaching world.

[ronanbrookes]

I recently started track cycling (as a sprinter) and need to convert the strength and muscle mass I've built from weight training into power -- perfect timing!

[marktuason]

What would you recommend for top end isometric work?

- front rack holds?
- partial overhead presses?
- heavy rack/block pulls?

[Sevensliders]

Finally a video that appeals to my interests

[victorwilliams]

I want to look like Bromley! I'm 5'9 and weight just under 270 - just going down the giantizing road right now without changing the diet much outside of getting more protien. Need to work on the diet at some point, but right now just enjoying strength gains - thicker thighs and broad chest.

[Brett]

We need a video on how to be a 400lb weakling

[valeskacidjofre]

as a female trying to get stronger, this video is gold, thanks!!!!

[saml]

The Bioneer has touched on this subject. Might be worth having a conversation with him?

[JustSomeGuy]

Thank you thank you thank you for giving partials and isometrics some credit. Easily the most overlooked and shat upon method of training thanks to the "full ROM at all cost" crowd, despite there being people who've used the stuff with great success. Paul Anderson, Bill March, Bruce Lee....probably many others I'm not thinking of.