Various forms of strength training:

 

1)  Strength Endurance 

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• Improve the stability of joints for longer durations

• Enhance prime mover strength

• Increase lean body mass

• Increase overall work capacity

• Training Strategies: 

  • moderate loads

  • 1-2 exercises per targeted muscle group OR one superset (described below)

  • 2-3 sets of 10-15 repetitions​ per exercise

  • rest intervals of approximately 0-90 seconds between sets

  • moderate intensity (50%-70% of 1 rep max)

  • slow and controlled tempo

  • Strength/Stability Superset:

    • Traditional strength exercise followed by a stability exercise utilizing the same muscle group  (example:  barbell bench press​​ ----> stability ball alternating dumbbell chest press)

 

 

​2) Maximal Strength

 

• Improve the ability to maximize peak force

• Increase muscle fiber recruitment

• Increase frequency of muscle fiber recruitment.

• Training Strategies:

  • high loads​

  • 1-3 exercises per targeted muscle group

  • 4-6 sets of 1-5 repetitions per exercise

  • rest intervals of approximately 3-5 minutes between sets

  • high intensity (85%-100% of 1 rep max)

  • fast and explosive tempo

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