SisterSteel
04-22-2013, 08:30 PM
I thought I'd make a thread to talk about the different "strengths" that all athletes work toward developing.
Maximal Strength:
Lets talk about it. This is the basis of all strengths. No one can do multiple reps of 400lbs if his best lift is 410lbs. But if his best lift is 550lbs than 400lbs for reps is quite possible. Similarly, a long distance runner who can squat 50lbs for 100 reps will outperform another who can only squat 50lbs for 50 reps.
Strength Endurance:
Strength Endurance is the ability to perform a lengthy display of muscular tension with minimal loss of work capacity. There are 2 forms of this- Static and Dynamic.
To develop strength endurance, one must consider the intensity of speed of execution. Middle distance runners should do 1 rep per second for 60 seconds and than rest long enough to bring the pulse rate back to normal. Than repeat. Your General Physical Preparedness determines how many sets as well as the rest between sets. You may feel you can run well for long distances but you may be unable to box for just 3 rounds. You must look at exercise specificity to excel in your sport whatever that may be.
Reps to failure is 1 method for building strength endurance. Sub maximal weights are used. this method is not intended for weights above 75% of a 1 rep max (1RM). Although hypertrophy is a by product of strength training in general, the repetition to failure method can raise volume. However, it can lower intensity levels and add muscle mass, which may or may not be desirable depending on whether or not you want to remain at the same weight are trying to move up a weight class.
It is very important to adhere to the correct percentages. For sports using strength in conditions of speed, the weight percentage to failure is 30%-50%. For Weightlifters, it is 50-75% and for sports where stamina is used, it should be 50-80% It is also suggested you 9-12 sets per session be used. This is a very taxing but fast and efficient. Results will come quickly but since this method is very taxing it is recommended to used for only 2 consecutive weeks at most.
Speed Strength:
Powerlifting and weightlifting are speed-strength types of activities. Each requires one to execute a lift at full speed and have the strength to do it. You must lift near limit weights to develop quick strength. 2 Types of training are utilized to achieve this goal: A Dynamic Day where weight at 40-60% is used to increase force production and a Maximum Effort Day where very heavy weights are used in special exercises.
Maximal Strength:
Lets talk about it. This is the basis of all strengths. No one can do multiple reps of 400lbs if his best lift is 410lbs. But if his best lift is 550lbs than 400lbs for reps is quite possible. Similarly, a long distance runner who can squat 50lbs for 100 reps will outperform another who can only squat 50lbs for 50 reps.
Strength Endurance:
Strength Endurance is the ability to perform a lengthy display of muscular tension with minimal loss of work capacity. There are 2 forms of this- Static and Dynamic.
To develop strength endurance, one must consider the intensity of speed of execution. Middle distance runners should do 1 rep per second for 60 seconds and than rest long enough to bring the pulse rate back to normal. Than repeat. Your General Physical Preparedness determines how many sets as well as the rest between sets. You may feel you can run well for long distances but you may be unable to box for just 3 rounds. You must look at exercise specificity to excel in your sport whatever that may be.
Reps to failure is 1 method for building strength endurance. Sub maximal weights are used. this method is not intended for weights above 75% of a 1 rep max (1RM). Although hypertrophy is a by product of strength training in general, the repetition to failure method can raise volume. However, it can lower intensity levels and add muscle mass, which may or may not be desirable depending on whether or not you want to remain at the same weight are trying to move up a weight class.
It is very important to adhere to the correct percentages. For sports using strength in conditions of speed, the weight percentage to failure is 30%-50%. For Weightlifters, it is 50-75% and for sports where stamina is used, it should be 50-80% It is also suggested you 9-12 sets per session be used. This is a very taxing but fast and efficient. Results will come quickly but since this method is very taxing it is recommended to used for only 2 consecutive weeks at most.
Speed Strength:
Powerlifting and weightlifting are speed-strength types of activities. Each requires one to execute a lift at full speed and have the strength to do it. You must lift near limit weights to develop quick strength. 2 Types of training are utilized to achieve this goal: A Dynamic Day where weight at 40-60% is used to increase force production and a Maximum Effort Day where very heavy weights are used in special exercises.