Strength

The common definition 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 strength?

Maximum strength can be developed with :
- weight training
Elastic strength can be developed with :
Strength endurance can be developed with :

The effects of strength training

Changes that occur within the muscle because of strength training are classified as:

Myogenic - changes within the muscle structure
Neuogenic - changes to the connection between muscle and nerve

Myogenic Changes

Strength training results in muscle hypertrophy, an increase in the cross-sectional size of existing fibres. This is achieved by increasing:

number of myofibrils
sarcoplasmic volume
protein
supporting connective tissue (ligaments and tendons)

Strength training programs increase the intramuscular stores such as adenosine triphosphate (ATP), creatine phosphate (CP) and glycogen. In women, the potential for hypertrophy is not as great as men due mainly to the lower levels of testosterone in women.

Capillarisation and increase in mitochondria

Strength training programs cause biomechanical changes that occur within muscle and serve to increase the oxidative capacity of the muscle. The affects of strength training are:

an increase in ATP, CP and glycogen concentration
a decrease in oxidative enzyme activity
a decrease in mitocarbohydratendrial density

These changes vary slightly according to the training intensity.

Neurogenic Changes

By repeatedly stimulating muscle, you increase the rate of response of the central nervous system. The recruitment patterns become more refined and as a result and gross movement patterns become more efficient and effective.

Complete Olympic Lifting DVD

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.

Select this link to order your copy of the Complete Olympic Lifting DVD.

Body Building Revealed

Body Building Revealed is a complete blue print to Gaining Muscle.

Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide.

Select this link to order your copy of Body Building Revealed.

Strength Training Secrets

What you will gain by reading `Strength Training Secrets`:

Increased power output which increases speed of movement
Enhanced psychological aura surrounding the more physical and powerfully prepared athlete
Increased agility, balance and coordination

Select this link to order your copy of Strength Training Secrets.

Dumbbell Routines and Exercises E-book

This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.

Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.

Select this link to order your copy of the Dumbbell Routines and Exercises E-book.

Lifetime Strength

This e-book is absolutely loaded with new, useful information you can apply in your very next workout. These techniques are proven to bring you the maximum possible muscle growth in the shortest possible time using the shortest possible workouts.

In fact, you are going to have an unfair advantage over everyone else in the gym, because the trial and error has been done for you. Every exercise you do will stimulate new muscle growth on every workout.

Select this link to order your copy of Lifetime Strength.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2