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Strength Training Structure Principles and Methodology
Strength Training Structure Principles and Methodology
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STRENGTH TRAINING:
STRUCTURE, PRINCIPLES, AND
METHODOLOGY
By Dr. Dietmar Schmidtbleicher
Maximal Strength
The maximal strength is the highest value of strength produced through maximal
voluntary contractions against an insurmountable resistance. Therefore, it will
determine performance in events where great resistance has to be overcome, or
where great resistance must be controlled such as in the case of hammer
thr owi ng.“Cont r
oll
ed”r eferri
ngt ot hef actthatt he muscles are required to remain
in a state of isometric contractions. In sports where great acceleration of the body
such as in sprinting and in events where the body is propelled from the ground
(i.e. jumpers) there is a greater resistance to overcome than in events the like of
middle and long distance events which only require to maintain uniform motion.
Editor ’s Note: Great isometric strength is required in sports where the fixation of
pre-determined body position or body parts are needed (i.e. the planch and iron
cross in gymnastics, knee flexion in downhill skiing). Great concentric strength is
needed In most sport movements and it allows, by a shortening of the muscle, to
move loads consisting of t heathlete’sownbodywei ght(i
.e. high jump) or
external weight (javelin throwing) or to elevate resistance (the pull phase in the
snatch lift).
Eccentric maximal strength values vary from 0 to 40% above the isometric
maximal strength scores (Asmussen et al 1965; Singh / Karpovich 1966;
Haberkorn Butendeich 1974; Schmidtbleicher / Buhrle 1980). Isometric strength
scores must be superior to concentric strength scores since great force is
necessary to overcome inertia, static work and minimal force amounts are
needed for acceleration of the weight (concentric work) (see figure 3).
2. The lengthening of the muscle brings about the activation of the muscle
spindle reflex, therefore increasing the innervation activity that results in
stronger contractions.
Firing rate: at any given moment, all motor units are responding maximally
by firing at the optimal rate determined by the innervation frequency.
Absolute Strength
Absolute strength describes the greatest possible strength which a muscle can
produce based on the magnitude of its cross section.
This is the maximal force that can be produced independent of bodyweight. Limit
strength is the maximal voluntary force plus the strength reserve that can be
mobilized by exogenous drugs (i.e. central nervous system stimulants) and
psychological components (i.e. the dis-inhibition of such structures as the golgi-
tendon apparatus).
It is also known that a normal person can only, by a voluntary contraction, exert
70% of their absolute strength potential. Therefore, the autonomic reserves are
not accessed. Research has proven that by applying intense electrical
stimulation on the nerve, scores increase by 30 to 40% over voluntary
contractions. (Ikai et al 1967, Schmidtbleicher et al 1978).
Speed Strength
Speed strength defines the ability of the neuro-muscular system to produce the
greatest possible impulse in the shortest available time span. In other words, it is
the capacity of the neuro-muscular system to overcome resistances with the
greatest speed of contractions possible.
One must realize that there is a high correlation between maximal isometric
strength and movement speed. An increase in strength brings about an increase
in movement speed. The degree of correlation between maximal strength and
movement speed increases when the load gets heavier (see figure 1). Speed
strength encompasses two other strength qualities: starting strength and
explosive strength.
Strength Endurance
Maximal strength, speed strength and strength endurance are distinctly different
entities and exist on a hierarchy.
Based on the given above research findings and theoretical material, we have
established a training program for a national calibre shot-putter after obtaining
data from anthropometric measure motor tests, and biochemical diagnosis. A
description of the tests used to measure these parameters is given below.
Variety
Strength training programs are known to lose their efficiency after two weeks due
to the relatively rapid adaptations of the neuromuscular system to the training
stress. Therefore, training programs should contain variety to avoid physiological
staleness and psychological boredom.
Effectivity
A (Isolation Routine)
B (compound routine)
Routine B which involved only two exercises but involved all muscle groups in a
fashion similar to jumping brought about the biggest increases in vertical jump.
Therefore, free weight training has the greatest carry-over athletic ability.
Specificity
The principle of dynamic accord between the training exercise and the
competitive exercise.
The isolation principle in which the only muscle receiving the maximum
benefit of the overload being applied will be the weakest of those acting to
overcome the load. So, to insure efficient adaptation, the muscle of
interest must be isolated from all others, or at least made the weak link in
the chain.
1. It can reflect the same technical gesture (imitative drills with barbells of
dumbbells) for every sport that uses some implements (e.g. throwing
implements, balls, rackets, oars, clubs, etc.)
a. An increase in the number and the firing frequency of fiber recruited (e.g.
eccentric method).
The best strength increases in strength occur with loads allowing at the
maximum 8 repetitions. Sets of 4-6 repetitions at 80-85% (up to ten sets for
highly—qualitative lifters) according to strength expert C. Carl, are optimal for
concentric strength training. Sets of 1 to 3 reps stress greatly the neuro-muscular
system and therefore should only be used for short periods at a time (2 weeks)
and by qualified athletes only.
Muscle groups that contain high proportions of ST fibers such as the soleus
(88%) are better trained by repetitions of 10 or more.
Mucht i
mehasbeens pentonf i
ndingt he“ magi cal”combi nationort heopt imal
recipe of loading norms for strength training. The following suggestions for
loading norms are based on well documented research and empirical findings
from both North American and European spheres of thought.
Reps
Rolf Feser, high performance coach and consultant to West German Weightlifting
Federation, suggests that the privileged intensity zone of concentric strength
training lies between 70 to 100% of 1 RM. Therefore, repetitions of 1 to 12
develop strength. However, snatches, cleans, jerks should be done for sets of no
more than 6 reps, to prevent the deterioration of the inter-muscular coordination.
Eccentric training is usually done for 4-6 sets of 1 to 6 reps at 105-175% of 1RM.
The resistance must be decelerated as much as possible, by covering the weight
to a count of 6 to 8 seconds.
Bulgarian and Polish coaches recommend that the first year of strength training
be devoted to repetitions of eight to twenty.
Sets
Muscles which are not usually subjected to high levels of training such as the
adductors of the thigh react well to only a few sets (1 to 3). As an athlete
increases his or her level of classification, more sets are needed to bring about
supercompensation. Many top level strength athletes regularly perform 10 sets of
an exercise.
Speed of Execution
Rest Intervals
Rest intervals in strength training should be in the order of two to eight minutes
with the average being between 3 to 5 minutes. The higher the intensity worked
at and the larger the muscle man involved, the longer the rest interval should be.
For instance, squats at 90% should call for 5 minute rest periods.
Number of Exercises