Control and stability The ability to control and stabilise the muscles and joints during movement (and limit unwarranted movement) is the basic foundation of the early stages of resistance training. This is also especially so in rehabilitating or preventing injury.
Sets; 2-4, reps; 5-20+, resistance; low-moderate, lifting speed; slow-moderate, rest <1min
Hypertrophy & general strength Hypertrophy or the growth of muscle size under pins most changes in muscle function, such as increases in strength and power. In intense collision sports such as football (RL, RU, Australian) and grappling (judo, ju jitsu, wrestling, mixed martial arts), muscle size provides a sort of ―armour that also provides stability against unwarranted movement and protects joints during impact.
Sets; 2-4, reps; 8-15+, resistance; moderate-high, lifting speed; slow-moderate, rest 1-3min
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