Strength

Strength comes in many forms - here is how to develop them

Brian Mackenzie provides an overview of the classifications of strength and how we can develop strength.

The common definition of strength is the ability to exert a force against a resistance. The strength needed for a sprinter to explode from the blocks is different to the strength needed by a weight lifter to lift a 200kg barbell. This therefore implies that there are different types of strength.

What are the classifications of strength?

The classifications of strength are:

• Maximum strength - the greatest force that is possible in a single maximum contraction
• Elastic strength - the ability to overcome a resistance with a fast contraction
• Strength endurance - the ability to express force many times over

How do we get strong ?

A muscle will only strengthen when it is worked beyond its normal operation, it is overloaded. Overload can be progressed by increasing the :

• number of repetitions of an exercise
• number of sets of the exercise
• intensity - reduced recover time

How do we develop each strength ?

• Maximum strength can be developed with :
  • weight training
• Elastic strength can be developed with :
  • conditioning exercises
  • complex training sessions
  • medicine ball exercises
  • plyometric exercises
  • weight training
• Strength endurance can be developed with :
  • circuit training
  • dumbbell exercises
  • weight training
  • hill and harness running

About the Author

Brian Mackenzie is a UK Athletics level 4 performance coach and a coach tutor/assessor. He has been coaching sprint, middle distance and combined event athletes for the past 20+ years and has 35+ years experience as an endurance athlete. Brian can be contacted through his website at www.brianmac.co.uk

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