Types of Strength

Training needs to be specific for the different types of strength

needed
for a combat athlete.
Maximal strength – There are three different types:
• Absolute strength
• Competitive maximum
• Training maximum
Maximal strength is the ability of a particular group of muscles to
produce a maximal voluntary contraction in a response to optimal
motivation against an external load. (Siff, 2009) According to
Charles
R. Poliquin (2005), maximal strength is improvable by 300–500
percent. If an athlete is gifted for strength they can only triple
maximal
strength, e.g. the first time in a gym they lift 100kg. A less gifted
individual can improve maximal strength by up to 500 per cent.
Maximal strength is a very important strength quality for the combat
sports where intense bursts of power are needed.
Absolute strength – This is the greatest force that the body can
produce under involuntary stimulation. Absolute strength is also
known as limit strength, it is also typically expressed during a
survival
situation such as where a person lifts a car to save the life of a loved
one. Absolute strength does not guarantee other strength qualities.
The specific type of strength, e.g. speed strength, should be trained
alongside absolute strength in order to be accurate in sport-specific
training goals.
There are three types of voluntary maximal contraction:
Concentric – The muscle shortens.
Isometric (static) – The muscle shortens internally, while externally
the
length remains constant.
Eccentric – The muscle lengthens under tension (as in the negative
phase of a resistance exercise). It is estimated that humans are up
to
75 per cent stronger during an eccentric contraction than a
concentric
contraction.
Speed strength – Speed of movement should be at 100 per cent
effort with the equipment accelerated as fast as possible. Loads are
light and movement speed increases whether loaded or unloaded. If
trained correctly speed can increase up to 146 per cent of that at the
starting level.
Speed strength is the ability to produce great explosive force in the
shortest possible time. If the fighter training for speed strength is to
use equipment such as medicine balls for throws (single-handed
push) it is better if he uses a ball that is not too heavy, e.g. 2kg or
less,
rather than a heavier ball. As mentioned earlier when discussing
weighted/resisted shadow boxing, a heavier ball with have a
negative
impact on technique and the movement will be too slow to get the
desired speed strength response.
While fatigue is necessary to gain the desired response in cyclic
sports, it must be avoided when developing speed strength in an
acyclic sport athlete such as a fighter. An acyclic sport is a sport
whereby every action requires a particular type of movement,
instead
of repeating the same movement cycle such as in running or
cycling,
for example.
Relative strength – divide by athlete’s bodyweight.
Absolute strength – the weight on the bar.