strength training

• Strength


  The ability of the body to apply a force and is dependent upon the efficiency of your neuromuscular system (the connection between the muscles and the nervous system)
• Static Strength


  • A force is applied against a resistance without any movement occurring (Isometric muscular contraction)
  • Practical example: Gymnast performing a balance on the beam / rings
• Dynamic Strength


  • The ability to apply a force against a resistance and the muscle changes in length (concentric or eccentric movement)
  • This type of strength is characterised by movement
  • It is a combination of speed and strength
  • Practical example: Triple jumper completing each of the three phases
• Maximum Strength


  • The ability to produce a maximal amount of force in a single muscular contraction. Also termed 1RM (1 maximum repetition... one rep max)
  • Practical Example: Olympic weightlifter (deadlift), judo throw or push in a rugby scrum
• Explosive Strength


  • The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
  • Also known as elastic strength due to the use of the stretch-reflex mechanism (the elastic recoil of the muscle adds to the force of the contraction)
  • Practical Example: Rugby player sprinting down the wing, long jumper, netball centre intercepting the pass dynamically
• Strength Endurance


  • The ability to sustain repeated muscular contractions over a period of time whilst withstanding fatigue
  • Practical example: Swimming / Rowing / Cycling where the athlete will perform the same movements repeatedly for a long time
• Factors affecting strength


  • Cross Sectional Area
  • Muscle Fibre Type
  • Gender
  • Age
• Cross Sectional Area


  The greater the cross sectional area of the muscle the greater the strength. Due to their being a maximum of 30 Newtons of force per cm2 of muscle cross section... the greater the size of the cross sectional area the greater the force of contraction.
• Muscle Fibre Type


  The greater the % of FG fibres the greater the strength over a short period of time. Due to FAST TWITCH fibres having larger motor neurons which form larger motor units they create FAST, HIGH FORCE contractions.
• Gender


  Due to the greater testosterone levels in MALES, Men have a higher strength than women. However, if a male and a female has the same cross-sectional area of muscle then the difference largely disappears
• Age


  Strength decreases with age each year after 30. Peak strength is reached in; women: 18 - 25 years, men: 20 - 30 years. Age related decline in strength is due to the decrease in efficiency of the neuromuscular system, elasticity and loss of testosterone - all of which leads to a reduction in muscle mass
• Strength testing


  1. The 1 RM test

  2. The Hand Grip dynamometer

  3. The Abdominal Curl Test or the Press Up Test

  4. The Vertical Jump Test
• 1 RM Test


  • The athlete will lift the heaviest weight possible for ONE REPETITION (1 Rep Max) using an exercise which focuses on the muscle group being tested. Advantages: Directly measures the muscle group, Measures Maximum Strength, Easy to complete, Most muscle groups can be tested. Disadvantages: Difficult to isolate individual muscle, Trial and error may result in early fatigue, Good technique is essential, May lead to injury due to heavy lifting
• Hand Grip dynamometer


  • The athlete adjusts the reading to zero and then grips the dynamometer as tightly as possible holding it straight above his head. He will then lower it to his side whist squeezing. He will repeat it three times using both his dominant and non-dominant hand. Advantages: Simple to set up, Inexpensive, High reliability. Disadvantages: Only assesses forearm strength, Not sport specific
• Abdominal Curl Test or the Press Up Test


  • The athlete will perform continuous sit-ups at progressive intensities until exhaustion. Each sit-up will be timed to an audio cue (beep). Advantages: Large groups can complete it at the same time, Quite simple to set up and cheap, Abdominal muscles can be isolated, It's a valid and reliable test. Disadvantages: Correct technique is essential, Repeated strain on the lower spine (safety concern), Due to being maximum test to exhaustion results could be limited to motivation of athlete, Test is not sport specific especially for cyclists etc.
• Vertical Jump Test


  • The athlete marks the highest point he can reach with one arm outstretched. He then bends his legs and swings his arms to generate as much explosive strength as possible to mark his highest point. The difference between his starting point and highest point jumped will give him his explosive strength score. Advantages: Can use a formula to convert the data gained into a Power Output estimate, Easy to test using minimal equipment, Test can be administered by the individual. Disadvantages: The test is not isolated to one muscle group, Only estimates explosive strength in the legs
• Strength training methods


  • Weight Training
  • Multi-gym
  • Plyometric Training
  • Circuit / Interval Training
• Weight Training


  • Uses freestanding weights / dumbbells. It can be used to train any type of strength, however mainly used for MAXIMUM strength. Can be specific to a muscle group / joint movement. Requires less active muscles to work as fixators. Increases posture and alignment as well as strength. Very flexible training method easily adjusted to the individual / sport / type of strength. Can be potentially dangerous without a spotter / poor technique
• Multi-gym


  • Uses equipment that has a weight stack attached which is simple and quick to change. The equipment is designed to have multiple components allowing a variety of exercises to be completed e.g. chest press / shoulder press / lat pull down / pull up bar / leg curl etc. Can be easily changed to suit specific types of strength (Max/Explosive/Endurance). Advantages: Very space efficient, safe and easy to provide a complete body workout. Disadvantages: Exercises are generic due to equipment fixed and therefore specific movement patterns maybe unable to replicate
• Plyometric Training


  • A series of explosive exercises such as bounding, jumping or hopping to improve the speed in which the muscle shortens. Type of strength focus: Explosive Strength. Practical link: Sprinters, Basketball players, Jumpers, throwers. Main muscle groups focussed: Lower body muscle groups (easier) but can be tailored for upper body muscle groups. Advantages: Explosive strength gains / sport specific movements. Disadvantages: Risk of injury is very high therefore a thorough warm up with dynamic stretches is needed / elite (experienced) performers only
• How plyometric training works


  It takes the muscle through an eccentric (lengthening) contraction. Quickly followed by a concentric (shortening) contraction. The eccentric contraction stores elastic energy. This 'stored' energy is then released to create a more powerful concentric contraction. The neuromuscular system is stimulated to adapt by Recruiting more motor units
• The following factors MUST be used when answering an exam question on the type (method) of strength training especially if it asks you to design a programme / session: Weight / resistance, Number of repetitions, Number of sets, Work / relief ratio
• Equipment


  • Designed to have multiple components allowing a variety of exercises to be completed
  • Can be easily changed to suit specific types of strength (Max/Explosive/Endurance)
• Exercises


  • chest press / shoulder press / lat pull down / pull up bar / leg curl
• Plyometric training


  A series of explosive exercises such as bounding, jumping or hopping to improve the speed in which the muscle shortens
• Plyometric training


  • Type of strength focus: Explosive Strength
• Sports using plyometric training


  • Sprinters, Basketball players, Jumpers, throwers
• Plyometric training


  • Main muscle groups focussed: Lower body muscle groups (easier) but can be tailored for upper body muscle groups
• How plyometric training works


  1. It takes the muscle through an eccentric (lengthening) contraction

  2. Quickly followed by a concentric (shortening) contraction

  3. The eccentric contraction stores elastic energy

  4. This 'stored' energy is then released to create a more powerful concentric contraction

  5. The neuromuscular system is stimulated to adapt by Recruiting more motor units

  6. Initiating the stretch-reflex mechanism (a protective mechanism) causing the muscle to concentrically contract response to being overstretched
• Circuit / interval training


  A series of exercise stations arranged in a specific order to usually work alternate muscle groups
• Circuit / interval training


  • Type of strength focus: Strength endurance (usually) but can be tailored to be used as a weight training session to improve Maximum Strength Explosive strength or even aerobic capacity
• Sports using circuit / interval training


  • General overall health or sport specific
• Circuit / interval training session


  • Intensity: Number of times around the circuit: 3-6, Number of stations: 10-15, Repetitions at each station: 10-20+ (or time)
  • Duration: Usually between 30-60 seconds at each station
  • Relief interval: 0-30 secs rest or an active recovery exercise could be completed (jogging / walking) between exercises
• Adaptations will occur following a 2-5 session per week / 12 week strength programme
• These adaptations will cause significant structural changes in the following three areas to produce fast, strong and powerful muscular contractions:
• Adaptations to the neural pathways


  • Increased recruitment of motor units and FG / FOG fibre types
  • Increased force of contraction due to an improved coordination and simultaneous stimulation of motor units
  • Decreased inhibition of the stretch reflex mechanism
  • Increased force of contraction from the agonist muscle due to: 1. A decreased inhibition from the antagonist, 2. Increased stretch of the antagonist
  • Overall effect: Increased speed, Increased strength, Increased power output
• Adaptations to the muscle and connective tissue


  • Muscle hypertrophy (Increase in cross sectional area by 20-45%)
  • Muscle hyperplasia (increased number of muscle fibres)
  • Increased force of contraction due to: Maximum / explosive training will lead to an increase in size of FG fibres, Strength endurance training will increase the size of FOG fibres
  • Increased number and size of: Contractile proteins (actin & myosin), Myofibrils
  • Increased force of contraction due to: Increase number and thickness of actin-myosin filaments and cross bridges, Increase number of myofibrils, Increase protein synthesis
  • Increased strength of tendons and ligaments, Increased joint stability which will minimise the risk of injury
  • Increased bone density and mass, Increased absorption of calcium will minimise the risk of osteoporosis
  • Overall: An Increase in muscle mass, increased speed, strength and power output which in turn increases the intensity of performance. A hypertonic physique may also lead to an increase in self esteem
• Adaptations to the metabolic function


  • Increased ATP, phosphocreatine and glycogen stores
  • Increased capacity for alactic energy production (ATP-PC system), therefore increasing the energy needed for speed and power based activities
  • Increased enzyme activity, Increased efficiency of anaerobic energy production by increasing the activity of ATPase, Creatine Kinase and Glycolytic enzymes
  • Increased buffering capacity, Increased tolerance and removal of lactic acid by delaying the onset of OBLA and increasing the anaerobic threshold
  • Increased muscle mass, By improving the body composition ratio of muscle will lead to an increase in the metabolic rate
  • Overall: increased anaerobic fuel stores and energy production, Leading to an increased anaerobic threshold (and therefore delayed OBLA) which allows you to increase the intensity and duration of performance / training, Leading to an increased metabolic rate, increasing energy expenditure and therefore managing weight