
What is strength?
- The ability of the neuromuscular system to produce internal tension to overcome an external load.
Various forms of strength training:
1) Strength Endurance
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Improve the stability of joints for longer durations
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Enhance prime mover strength
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Increase lean body mass
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Increase overall work capacity
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Training Strategies:
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moderate loads
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1-2 exercises per targeted muscle group OR one superset (described below)
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2-3 sets of 10-15 repetitions per exercise
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rest intervals of approximately 0-90 seconds between sets
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moderate intensity (50%-70% of 1 rep max)
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slow and controlled tempo
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Strength/Stability Superset:
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Traditional strength exercise followed by a stability exercise utilizing the same muscle group (example: barbell bench press ----> stability ball alternating dumbbell chest press)
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2) Maximal Strength
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Improve the ability to maximize peak force
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Increase muscle fiber recruitment
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Increase frequency of muscle fiber recruitment.
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Training Strategies:
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high loads
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1-3 exercises per targeted muscle group
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4-6 sets of 1-5 repetitions per exercise
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rest intervals of approximately 3-5 minutes between sets
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high intensity (85%-100% of 1 rep max)
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fast and explosive tempo
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