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 

  • 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