The Hybrid Power Conditioning Program
The Hybrid Power Conditioning Program (HPC) is a hybrid power/conditioning program designed to maximize your potential while minimizing risk of injury. It combines elements from both traditional weightlifting and bodybuilding programs into one program. The goal of HPC is to develop the following qualities:
• Strength – To increase the amount of force that can be exerted during any given movement.
• Speed – To improve the ability to perform fast movements such as punching or kicking.
• Endurance – To enhance the capacity to sustain high levels of intensity over time.
The program is divided into three phases: Phase I: 6 weeks of moderate volume with a focus on strength and speed. Phase II: 3 months of low volume followed by another 3 month period at the same intensity as phase I. Phase III: 4 years of high volume with very little change in intensity.
Phase I: 6 Weeks Of Moderate Volume With A Focus On Strength And Speed
In the first six weeks of HPC, you will do no more than two exercises per day and only one exercise for each muscle group. You will not use any equipment other than dumbbells, barbells, and plates. These are the “moderate” You don’t just want to drop the bar down quickly and then press it up. The lowering portion of the rep should take around 1-2 seconds. This is what’s called the eccentric portion of the rep and it’s just as important (if not more important) than the concentric portion (the actual lifting portion).
Butt kicks, knees to elbows, and walking with weight are all examples of plyometric drills that can be performed in this phase.
Phase II: 3 Months Of Low Volume, Then Another 3 Months At The Same Intensity As Phase I
The second phase of the program lasts for three months and the volume is reduced again to just 2-3 sets per exercise. You’ll keep the intensity as it was during phase I, however you’ll reduce the volume quite a bit and keep that reduced volume for three months straight. After these three months you’ll go into another three months of phase I training. The purpose of phase II is to develop consistency and endurance in the movements you learned during phase I. It’s much easier to learn how heavy to lift a weight after having lifted that weight for a while.
Phase III: 4 Years Of High Volume, Then A Decade Of Maintenance
The last phase of the program lasts until you retire or die. During this phase you’ll do 4 sets per exercise every day. You’ll be lifting very heavy weights and the HPC recommends that you only continue if you can already bench press 100% of your bodyweight, squat 150% of your bodyweight, and deadlift 200% of your body weight.
During this phase you also have a daily regimen of physical training outside of the gymnasium (such as running, swimming, skiing, rowing, etc). You will begin each day with 3 hours of physical training and then you are given a full day off from the gymnasium. On the days that you do go to the gymnasium, one or two of your workouts will be a lighter workout (where you lift 50-60% of your usual weights) and the other workouts will be your regular 4 sets.
Rest is also an important part of this phase. You are supposed to get at least 8 hours of sleep each and every night. You are also supposed to take one full day off each week from the gymnasium, and three weeks out of four you are supposed to take an entire week off from any kind of physical training.
Like with any other specialization routine, it is very important that you do not attempt this program unless you have a minimum of five years of solid general weightlifting behind you. Also, the HPC recommends that you do not attempt this program unless you have a professional coach to help you with form and other details.
Who Is This Program For?
This is not a program for the weak. It isn’t for recreational lifters or hobbyists. It’s only for those very dedicated individuals who are willing to make serious sacrifices in order to be the absolute best that they can be in the sport of weightlifting.
If this sounds like you, there’s a few more things I should tell you about this program. For one, you need to be using absolutely strict form. The HPC is very picky about this and for good reason: using sloppy or inaccurate form is going to get you injured in some way, shape, or form and at that point you might as well not waste your time because all you’re going to be doing is hurting yourself.
You need to have a solid mental attitude as well. When you’re lifting the heavy weights that you’ll be lifting, you’re going to be tempted to quit. You’re going to want to give up right there and then. The only thing that’s going to get you through this is your sheer force of will. You have to be determined, focused, dedicated, and mentally prepared to lift the heaviest weights you’ve ever lifted in your life.
Last but not least, you also need to prepare yourself for the fact that not everyone is going to “get it.” Some people won’t understand why you’re doing this. They won’t be able to comprehend how heavy the weights you’re lifting really are. They’ll laugh at you and make fun of you; tell you that this kind of training is useless and will get you nowhere. You can’t let this bother you.
As I’ve already said, this routine isn’t for everyone. Just focus on yourself and block everything else out.
Gentlemen, this is your specialization routine. I hope that every one of you has a solid grasp on the physical and mental demands of this program because if you don’t, you’re not going to succeed with it and you’re going to get yourself hurt in the process. Train hard gentlemen, but train smart as well.
Practical Physique Athletes’ Triumvirate Training Program
The Specificity Principle:
I) What Is The Triumvirate?
The Triumvirate is the name I have given to a three-way combination of training methods that encompass higher intensity weight training, lower intensity maintenance routines, and aerobic activity. These three components are the cornerstones of my training philosophy.
The idea behind the Triumvirate is that by using all three of these methods, the body is subject to a wide variety of stimuli and this causes the necessary ingredients for growth to be demanded from the body.
The three different types of stimuli are defined as:
1) Higher Intensity Weight Training: This type of training includes the use of weight at which you fail within 12-15 reps.
If you fail at 8 reps, the weight is too heavy. If you get over 16 reps, the weight is too light.
2) Lower Intensity Maintenance Routines: The second type of training is lower intensity maintenance routines.
These are weight training routines in which you do not fail within 12-15 reps.
3) Aerobic Activity: The last type of stimulus is aerobic activity.
This can either be in the form of sprinting or any other cardiovascular exercise.
The idea is to combine all three of these different stimuli in order to keep the body guessing and to keep the necessary stimuli for growth at an all-time high. By only employing one type of stimulus, the body becomes adapted and the stimuli needed for growth is no longer present.
Bodybuilders have employed many different types of training throughout the years and I’ve found that this combination has worked wonders with myself and others.
We’re going to get into the specifics of each one in a moment, but first I’d like to take a moment to discuss the overall goal of this routine and then we’ll move on to the individual components.
The idea is to hit each muscle group at least twice a week, with the focus being towards the primary movers. For example, your quadriceps are primary movers in any exercise that involves your thighs. These would include exercises such as the squat or leg press.
The muscles that assist the primary movers are the secondary movers, so for example the calves would be the secondary movers in the squat.
The supporting muscles are those that assist the primary and secondary movers, so for example the erector spinae would be classified as a supporting muscle in the squat.
For each exercise we’re going to hit the primary, secondary, and supporting muscles. For example, in the deadlift both the erector spinae (supporting muscle) and the calves (secondary mover) are heavily involved.
This routine is set up in a way that we’re constantly hitting all three types of muscles within each muscle group with each exercise variation.
We’re going to do this by splitting the body into three different training sections: upper, middle, and lower. The upper body is your arms and chest. The middle body is your back, abs, and hips. The lower body is your legs and core.
Each week you’re going to train each section twice. You’ll also perform exercises specifically for each muscle group.
The first week you’ll be performing the maximum number of sets for each muscle group, which will progressively decrease as we cycle through the six week routine.
For example, the first week you’ll be doing ten sets for your chest and eight sets for your arms. Those numbers will go down to six and four, respectively, by the sixth week.
The reason behind this is that your body becomes accustomed to certain stimulus. As time goes on, you have to find ways of keeping that stimulus just as high while decreasing the amount of work necessary to achieve it.
Sources & references used in this article:
Instantaneous power theory and applications to power conditioning by H Akagi, EH Watanabe, M Aredes – 2017 – books.google.com
Dynamic response of power conditioning systems for superconductive magnetic energy storage by RH Lasseter, SG Jalali – IEEE Transactions on Energy …, 1991 – ieeexplore.ieee.org
Power conditioning systems for superconductive magnetic energy storage by RH Lasseter, SG Jalali – IEEE Transactions on Energy …, 1991 – ieeexplore.ieee.org
400 MW SMES power conditioning system development and simulation by ID Hassan, RM Bucci, KT Swe – IEEE Transactions on Power …, 1993 – ieeexplore.ieee.org
Microcomputer control of a residential photovoltaic power conditioning system by BK Bose, PM Szczesny… – IEEE Transactions on …, 1985 – ieeexplore.ieee.org
Tubular solid oxide fuel cell/gas turbine hybrid cycle power systems—status by SE Veyo, LA Shockling… – … Expo: Power for …, 2000 – asmedigitalcollection.asme.org