Strength Training

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Strength Training

• By. Emily Gannon and Karl Jives

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Types of Strength

• Maximal strength
• This is the maximum force that can be
• produced in a single voluntary contraction.
• E.g. It is crucial for a weightlifter.
• Explosive/ Dynamic strength
• This is a combination of speed and strength or
  the ability to overcome resistance with a high
  speed of contraction.
• E.g. This is needed by a shot putter.
• Strength Endurance
• This is the ability to sustain a number of
  muscular contractions for a period of time.
• E.g. this is essential for an Olympic Rower.

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Strength Tests

• Maximal strength
• Hand grip dynamometer/ 1RM maximum lift.
• Explosive/ Dynamic
• The sergeant jump test/ Wingate test
• Strength Endurance
• National Coaching Foundation
• Sit-up test.

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Improvement training.

• Plyometrics
• This is a method of training to help performers
  who require a large degree of dynamic strength.
  Plyometrics takes advantage of the elastic nature
  of the muscles and the stretch reflex. This
  reflex stops the muscles stretching too far and
  causing injury by making it contract.
• The basis of plyometrics is to make the muscle
  underego an eccentric muscle contraction before
  completing the concentric phase.
• Examples Double-footed hurdle jumps,
• depth jumps, alternate leg bounds.

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Improvement training.

• Circuit Training
• A common form of strength training would be a
  circuit including 8-10 stations where different
  activities were performed. These maybe free
  weights or other resistance activities.
• Example Push ups, sit ups and so on.
• Activities should mainly be arranged so
  consecutive stations work on different muscle
  groups
• Performers usually work for a set period of time
• The time spent can be controlled to
• manipulate overload and progression.

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energy systems

• The predominant energy system used depends upon
  the type of strength being used.
• MAXIMAL and DYNAMIC The system used here is the
  ATP and Phosphocreatine system. There are limited
  ATP and phosphocreatine stores used as the fuel
  for this type of strength.
• ENDURANCE this type of strength will use the
  lactic acid system and glycogen will be the main
  fuel.

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adaptations

• Adaptations take place in the muscle cell itself,
  and in the neural system that controls the
  muscle.
• There are two types of adaptations which take
  place
• MUSCULAR ADAPTATIONS
• NEURAL ADAPTATIONS

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MUSCULAR ADAPTATIONS

• Most common adaptation is for muscular
  hypertrophy to occur. Muscular hypertrophy-is an
  increase in muscle mass. The myofibrils become
  thicker due to an increased protein synthesis.
• There may too be new muscle fibres created.
  This takes place by Hyperplasia- the process of
  muscle fibre splitting to create two new fibres
• Another adaptation is that energy stores within
  the muscle increase. ATP, phosphocreatine and
  glycogen are all found to increase. This provides
  more fuel for anaerobic respiration.
• Additionally the bodies tolerance to lactic acid
  also increases, allowing it to work at higher
  intensities for longer.
• Training has also been found to increase
  strength of ligaments and tendons, and increase
  the deposit of calcium onto bones making them
  stronger

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Neural adaptations

• It has been found that after training, the total
  number of motor units recruited is increased. Not
  only is the total number greater, but also the
  synchronisation of contraction is improved- all
  the motor units recruited contract at the same
  time, again increasing strength.
• Also found out, is that the golgi tendon is
  inhibited.
• Golgi tendon controls the amount of force and
  the amount of stretch that is allowed in a
  muscle.
• This is also the system which limits the
  muscle contraction so no damage occurs.
• When this system is inhibited, the muscle csm
  create more force.

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The end!!