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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 :
- 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.
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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. |
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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. |
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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. |
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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. |
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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
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