Weight Training Goals- How to achieve them...

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davidjr74

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I was wondering if I could get some verification on this chart.

1.) what does (speed per rep %max) suppose to mean?
2.) why does power have less sets then strength?
3.) According to the endurance your suppose to have 8-12 sessions per week? Isn't that overtraining?
4.) I plan on playing football again this season, should I be focused more on power, or strength, or hypertrophy? My stats- 15 years old, 5'9, 153 pounds, 13% body fat.

Is this chart even relevant anymore?
 
Power is dependant on speed; this is fatiguing and more stressful on the CNS than strength training. Don't worry about question 1. There are to many variables to say if 8-12 sessions a week is over training; you have to take into account the whole picture (calories, rest, supplementation, etc etc).

I'd worry about training for hypertrophy and strength at the moment. The table is most relevant for you where load and frequency concerned. The endurance and power you'll pick up through pre-season more than likely. You should talk to the coach and see what his conditioning sessions are like.

I think Mreik played football and can prob. give you more guidance than I can.
 
Currently I'm doing hypertrophy. I typically lift weights until I get to 8, then I take a brake for 3 minutes then I do another set.
 
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