Strength training

• Maximum strength is 85 - 95% of 1 rep max.
• Explosive strength is 75 - 85% of 1 rep max.
• Key principles of strength training

  1. The weight / resistance ( dependent on 1RM)
  2. The number of repititions
  3. The number of sets
  4. The work to relief ratio
• Plyometrics are a series of explosive exercises such as hopping , jumping to improve the speed at which the muscle shortens.