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Originally Posted by alert50  Filero, what do you mean by static-dynamic complex in regards to power and strength training? |
It's a well-known protocol for developing power. Essentially, if you do a heavy strength exercise (this is the static part), and then quickly follow it up with an explosive exercise (this is the dynamic part), you'll notice you get a bit of extra snap in the explosive exercise. There's a physiological after-effect that carries from the strength to power exercise. It's a nice way to work on your power. For example:
bench press, 30 seconds rest, ballistic pushups as high as you can; rest 60 seconds or however much recover you need between sets
Another example: heavy weighted pullups then clapping pullups
You get the idea: a strength exercise followed rapidly by a power exercise that works roughly the same area
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I’m unsure of a strategy to take for strength if I train it on one day.
I think I’ll stick to 4 big movements:
Squat, Bench, Military(Shoulder)press, and a back movement(Seated row ,
Dumbbell row,chin up?)
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A fine strategy; rotate exercises as you plateau on each one. So, the answer to you back movement question is: yes. When your pullup progress slows, switch to bent over rows, etc.
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In order to avoid hypertrophy adequate rest (3-5mins)must be given between work sets, right?
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Hypertrophy is achieved through a number of factors coming together, don't think of it just in terms of adequate rest. If you don't have a caloric surplus, you won't hypertrophy, for example. Food, reps and overall volume, and rest between sets all have a role to play. For most people, hypertrophy is
hard, and if you're in that group, don't sweat it too much.
In my view, hypertrophy vs max strength, for hypertrophy relatively more reps per set (8-12) and relatively higher volume (3-4 sets), with strength relatively higher effort and less reps per set and relatively lower volume (5x5 and 8x3 being common formats). Hypertrophy relatively shorter rests between sets, strength relatively longer rests to give the muscles time to recharge for the next high effort set.
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How should I then progress each week? more sets,less reps more weight?
In other words what is the best plan to see progress when doing strength once a week?
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There are a lot of good protocols, with some variables such as your level (intermediate and advanced protocols will have too much intensity for beginners). But, the general idea is, if you're going for max strength, you want to up the weight you're doing each week. Since you're only doing max strength once a week, I'm not sure your progress will be stellar, but the object is to up the weight.