The ability to build large muscles and strength as quickly as possible in a single movement is very important in many sports where all movements occur relatively quickly (strongman, weightlifting, ski jump rate, rotational rate jump, etc.). long jump rate, sprint, etc.) . Let’s look at a few different types of training, to focus on what we really want to achieve.
In some sports it is mainly about developing the most power in a single movement, usually just once (powerlifting and weightlifting). In other sports the movement is repeated hundreds and thousands of times (marathon, orienteering, cross country). Some sports also require high static muscle strength (wrestling, skating, skiing, sailing). In most sports situations, maximal strength is not critical to improving performance.
Different training is required to develop adequate and functional muscle strength depending on the situations mentioned above. In addition, therefore, I discuss some strength training methods for the development of:
*Maximum muscle strength
* Muscle volume
* Static muscle strength
* puppy muscle strength
Maximum strength training with a large external load.
If you want to make a muscle group as tall as possible, you need to develop muscle cross-section and improve neuromuscular function. Experiments have shown that the best results if you use large loads. This means objects that weigh between 80 and 100% of 1 RM (one repetition maximum). If you are lifting a lot of weight, it is important to be well trained beforehand. You must also master the use of the body and have good lifting technique. Table 1 shows an actual training method to increase the muscles’ ability to develop maximum power:
Load 85-100% of maximum force
bet the maximum
Motion Tempo as fast as possible
Trials 1-3
Series 3-5
Breaks 3-4 minutes
The number of exercises 4-5
If you can handle more than four or five repetitions per set, this is a good sign that you can increase the load a bit. You want to get good results, you should exercise at least three times a week, those who put a lot of emphasis on this training method usually have between 4 to 6 days a week. Remember, though, that you need to give the different muscle groups enough rest between workouts. In addition, it is necessary to find exercises that “hit” the muscles of the various sports demands. There is something called specifications or requirements analysis.
Maximum strength training with a medium-sized external load.
From the academic field, My advised not to start exercising maximum strength until the age of 16. A novice should not train with loads that go up to the maximum. 50-60% of maximum is heavy enough to provide a usable training effect in the initial adaptation phase. Table 2 shows an actual training method for this:
Load 50-85% of maximum performance
bet the maximum
Motion Tempo as fast as possible
3-10 repetitions
Series 2-3
Breaks 2-3 minutes
The number of exercises 5-6
If you’re strong enough and have good lifting technique, you can vary any of these fitness models on the bench press and squat.
Muscle volume training – bodybuilding.
The goal of a bodybuilder is to be as muscular as possible. To develop large and pronounced musculature in body parts that are tested in bodybuilding/bodybuilding, they must shed excess fat and develop a muscular cross-section from intensive strength training with relatively modest external weight loads. This can only be achieved with a strict (cutting) diet and training program that increases muscle proportions.
The main trend is that this training is implemented with many repetitions (reps) / series (set). The “Pump Method” is about this form of strength training called. Table 3 shows a real training method to increase muscle volume:
Workload varies from 60 to 80% of 1RM
Buy maintain the intensity of the muscle is conveniently tired
5-15 repetitions
Series 5-15
Exercises for muscle groups 3-4
Training per muscle group per week 2-4
Breaks 1.2 minutes
Experts believe that bodybuilders who train with relatively moderate weight loads will survive powerlifting and powerlifting poorly than athletes who train with external loads to the maximum. This would then mean that a bodybuilder’s training methods are less likely to develop maximal power.
Bodybuilders located at a high level of performance, training up to two sessions a day most of the year. Each muscle group is usually trained two to four times a week. An exception is the abdominals (stomach) which exercise at least four or five times a week.
Static muscle strength training (isometric).
Practical experience:
Block a boom at the top, lie on your back and try to squeeze as much as you can stand with your feet against the pole. You can quickly register that there is something in the muscles that extend the hip and knee joints. If you push to the maximum, you notice that you only manage to hold on for a short time.
Muscles that work in this way do static work. There is no movement at the joints while you are inside and the length of the muscles does not change. The blood vessels of the muscles press against each other, and there is almost a loss of oxygen: the energy inputs are largely anaerobic. The muscles get tired and will solidify if the static muscular work lasts for a while.
As for the requirements for stability and for maintaining body position, this will vary from sport to sport. In some sports such as rifle, pistol, and archery, we try to find the body positions and muscle use that provide the most calm for the body and equipment. This is called static stability. In other sports, muscles are under constant static pressure (where external force variations are quite predictable). Such static stability is required, for example. of the forearm/finger muscles in relation to windsurfing (holding the boom), and the thigh and seat muscles that keep the body position stable in speed skating. Stability also means opposition to the rapid and uncontrollable variation of external influence, as in wrestling, judo and skiing, all the time there is talk of dynamic changes in the position of the body in relation to the surface, lighting conditions , opponents, tactics, etc.
The rapid variations in the external power pattern in these sports require high strength for speed of mobilization and power development to provide dynamic stability. As with other strength training, it also applies to static exercise where you can progress as you train. Training affects the length strength of the muscle you train on. You develop maximum isometric strength through static exercise with maximum effort. And it will be better to keep a long position, you have to train for long sessions.
In static maximal strength training, the easiest thing is to work with opposition so great that you are not able to perform any movement. Perform the exercises in different positions in the path of movement. Using three different positions at the joint, so you exercise the muscles at three different starting lengths. Table 4 shows an actual training method for training maximal static (isometric) muscle strength:
maximal load muscle tension
hold 5-6 seconds
Reps/sets 3-5 for each exercise
Rest 2-3 min between each rep/set
Number of exercises 3-5
If you train endurance, static muscle strength for a particular sport, the training should be done in relation to the sport’s requirements for stress, duration and body position. In some cases it may be useful to combine such training with dynamic work. The following methods may be appropriate for endurance static muscular strength training:
Model A -> Waiting time: 10-12 seconds (3-5 repetitions) x 5 series – rests of 1-2 minutes.
Model B -> Waiting time: maximum (one repetition) x 3 series – rests of 3-5 minutes.
Model C -> Waiting time: 10-12 seconds (10-15 repetitions) – 5-15 seconds of rest.
The training effect of maximum static strength comes out especially to increase the cross section of the muscle. This training method is used to some extent to supplement training in modern weightlifting. Persistent static muscle strength training is available in rehabilitation or injury, for people who will be training stabilizer muscles in the abdomen and back, or to prevent muscle wasting.
Muscular strength resistance training.
With persistent muscular strength believed to have the ability to build muscle to economize on energy consumption.
The amount of power that we can develop over a relatively long time is critical in sports where you have to overcome an external load or resistance many times. These sports include canoeing, rowing, swimming, cross-country skiing, downhill skiing, skating, wrestling, sailing, long distance, and most ball games.
In all of these sports, it is important that training methods take into account the actual movement pattern that the particular sport requires. When training with a relatively small external weight load, it can often be helpful to use tension that is slightly heavier than the sport requires. Examples of this are running on loose sand or snow, mimicking ballast-loaded skates, running with a weight vest, paddling with resistance, etc. Cross-country skiers engage in a large number of long cross-country hills bouncing with poles to train the special strength needed to ski effectively down hills. Resistance strength training can also be implemented with external partner loading or rubber bands as resistance. Table 5 shows a real training method to increase the ability of muscles to use greater force in a sport or exercise for a given time:
Small load (0-50% of 1RM)
Bet on the maximum – the maximum
Slow motion mode – moderate
Repetition/duration of fatigue occurs
Number of sets per exercise 5-10
The break between the series.
10-15 seconds (short pause)
2-3 minutes (long rest)
Numerical exercises 5-10
-Kaizer Coutore
