STRENGTH

The common definition is "the ability to perform a force against a resistance".

The strength needed for a sprinter to run 100 m is different from the strength needed by a weight lifter to lift a
200kg. This therefore implies that there are different types of strength.

Types of strength.

Maximum strength - the greatest force that is possible in a single maximum contraction. The aim is to enable
maximum loads to be lifted. This requires low number of repetitions (1-5) with heavy loads (80-100% of 1RM).
Appropriate for Power Lifting.

Elastic strength - the ability to overcome a resistance with a fast contraction. The aim is to develop fast powerful
movements. This requires medium number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM).
Appropriate for power based events e.g. sprinting, jumping (long jump), and throwing (Javelin).

Strength endurance - the ability to express force many times over. The aim is to develop muscles that are able to
produce repeated contractions under conditions of fatigue. This requires high repetitions (20+) with light loading
(30-50% of 1RM). Appropriate for field sports, rowing and martial arts.

Types of strength Intensity Repetitions Speed of Rest Example

Contraction between sets

Maximum 80%-100% 1-5 Slow (too heavy to 2´- 6´ Power Lifting

strength move faster)

Elastic strength 70%-80% 6-10 maximum 2´- 6´ Jumps

Strength 30%-50% +20- limit Medium (Similar to 1´- 2´ rowing

endurance competition)

Factors influencing in strength.

1 Genetics, types of fibers, percentage of slow and fast fibers.

2 Age: between 20 and 35 years old we develop our maximum strength.

3 Sex: Mens develop more strength than women due mainly to their higher levels of testosterone.

4 Diet: A rich diet in proteins helps rebuilt the muscles after training sessions.

5 Training: is the most important fact in gaining strength.

How do we get stronger?

A muscle will only strengthen when it is worked beyond its normal operation - it is overloaded. Overload can be
progressed by increasing the:

- Number of repetitions of an exercise.

- Number of sets of the exercise.
- Intensity by reduced recovery time.

Strength training methods

Bodyweight exercises Gymnastics Jumps training Swiss balls Circuit training

Isometric exercise Yoga/ Pilates Parkour Resistance bands Medicine balls
Weighted clothing Weight training Weight machines Dumbbells, Bars Plyometric exercises