Types of strength training

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The ability to develop big muscles and strength as quickly as possible in a sentence is very important to vote strong man in many sports where every movement is relatively fast (, weight lifting, jumping, speed of turnover, long jump, sprints, etc.. ) Let's look at some types of training, the objective, what we really want to achieve.

In some sports it is primarily the development of the greatest power in one movement, usually only once (and PowerliftingWeightlifting). In other sports movement is repeated hundreds and thousands of times (marathon, orienteering, cross country). In some sports, the condition for static muscle strength is large (wrestling, skating, skiing, sailing). In most athletic situations is not the full force of fundamental importance for improving performance.

It requires training for different muscle strength and functional appropriate to develop in relation to the above situations. Also, I therefore lookSome strength training methods for the development of:

* The maximum muscle strength

* Muscle Volume

* Muscular static

* Doggie muscle

Formation of the maximum force with a large external load.

If you make a muscle group, then the bar as possible, develop and to improve the cross section of muscle and require neuromuscular function. Experiments have shown that the best results if you use large loads. This means that objectsweigh 80-100% of 1 RM (repetition maximum). If you lift as heavy, it is important to previously trained. You should also use the corps commander and have a good lifting technique. Table 1 shows the actual method of training the muscles to develop the ability to increase the maximum power:

85-100% of maximum load
The use of maximum
Movement speed as quickly as possible
Repeats 01:03
Series 3-5
Breaks 3-4 minutes
The number of exercises4.5

If you can stand more than four fifty-six repetitions per set, this is a positive sign that somehow increase the load. Do you want to get good results, you should exercise at least three times a week, are those who attach great importance to this method of training days usually between 4-6 times a week. Remember however that it is necessary to give the different muscle groups adequate rest between workouts. It is also necessary to carry out "hits" in the muscles of research for variousSport requirements. And 'this thing called specifications or analysis requirements.

Training for maximum intermediate resistance to external load.

Mo discouraged from academic quarters, to exercise maximum thickness up to 16 years. A beginner should not go with loads up to maximum train. 50-60% of the maximum is hard enough to provide a training effect in the first phase of adaptation. Table 2 shows an effective training method for this:

50-85% loadmaximum power
The use of maximum
Movement speed as quickly as possible
30-10 repetitions
Series 2-3
Breaks 2-3 minutes
The number of exercises 6.5

If you are strong enough and lift well, you can set one of these fitness models in the bench press and squat.

Training of muscle volume - Body Building.

The goal of a bodybuilder is as muscular as possible. To develop a large and veryMuscles of the body parts in the Body Building / Body Building, must be built from excess fat and muscle free section are evaluated through intensive training with relatively modest weight range outside. This is only possible with a strict diet (cut) and a training program that builds muscle proportions are achieved.

The most important trend is that this training with many repetitions (reps) / series (set) to be implemented. "Pump-method" is the module for Strength Trainingcalled. Table 3 shows an effective method of training to increase muscle size:

Workload varies 60-80% of 1 RM
Now you get the intensity of the muscle is tired as a result
5-15 repetitions
Series 15:05
3-4 exercises per muscle group Groups
Exercise per muscle group per week 2-4
Breaks 1.2 minutes

Experts believe that bodybuilders, weight train with the relatively modest scope, ill survive in weightlifting and powerlifting as a sport, trainexternal loads to the maximum. This means that the methods of education are less likely to develop a bodybuilder maximum power.

Body Builders are at a high level of performance, training up to two sessions of the day most of the year. Every muscle group is usually formed at the fifty-three times a week. An exception is the abdominal (stomach) fifty-six exercising at least four times a week.
Formation of static (isometric) muscle strength.

VirtuallyExperiment:
Lock up a boom, lying on your back and try everything you can squeeze their feet against the pole stand. You can quickly record something is extending into the muscles, joints, hip and knee. When you press up, you notice that you must hold and manage for a short period.

The muscles work this way, leads a static work. There is no movement in the joints while you are in, and does not change the length of the muscle. The blood vessels in musclestogether, pressed and is almost a waste of oxygen - in large part anaerobic energy expenditure. The muscles get tired, and they will be frozen when the static muscular work takes a little '.

Regarding the requirements to maintain stability and position of the body, this is out of the game, change the sport. Some sports like rifle shooting, pistol and bow, try to find the body positions and the use of muscles that provide the most quiet of body and gearbox. This is called the static stability.In other sports, muscles maintain a constant static pressure (the external force changes are fairly predictable). The static stability is necessary, for example. The muscles of the forearm / finger in conjunction with wind and hold (arm), and the thigh and buttocks to maintain a stable position in speed skating. The stability is to speak of Thermal shock and uncontrollable external influences, such as wrestling, judo and skiing there all the timedynamic changes of body position relative to the surface, lighting conditions, opponents, tactics, etc.

The rapid fluctuations of the model external power in these sports require great strength to the speed of mobilization and power development with the goal of dynamic stability. As with other strength training exercises and stationary as you progress you on the train. Training affects the strength of muscle length to form inside They develop maximum isometric strengthwith static exercise with maximum effort. And you'd better take a long position, you have to train for long sessions.

The formation of the maximum static force, is easier with an opposition that is so great that you are not able to make some movement is working. Perform exercises in different positions in the movement. With three different positions in common, in order to train the muscles in three different lengths before. Table 4 shows an effective trainingMethod for the maximum static (isometric) muscle strength:

Maximum load of muscle tension
Hold 5-6 seconds
Repetition / series 3-5 per year
Breaks 2-3 minutes between each repetition / Series
Number of exercises 3.5

If the strength, static strength train for a particular sport muscle, training should be in relation to requirements when it comes to sports stress, duration and posture. In some cases it may be useful to combine theseTraining with the dynamic work. The following methods may be suitable for the formation of static muscular endurance:

Model A -> waiting time: 10-12 seconds (3-5 reps) x 5 series breaks - 1-2 minutes.

Model B -> Waiting time: maximum (one repetition) x 3 set - 3-5 minute break.

Model C -> Waiting time: 10-12 seconds (10-15 reps) - 5-15 second pauses.

Training Effect of maximum static resistance is increasing, especially for muscle cross-section. This trainingMethod is complementary to some extent, for training in modern weight lifting. Formation of persistent static muscular strength is in rehab or injury to persons stabilizing muscles of the abdomen and back, train, or to prevent muscle atrophy.

Muscular endurance training.

With the muscle believed to have supported the ability of muscle to save energy consumption.
How much power you can develop in a relativelyFor a long time is critical in sports where you overcome resistance to an external load or more times. sports include canoeing, rowing, swimming, cross country, skiing, skating, wrestling, sailing, long distance and ball games.

In all these sports, it is important that the training methods take into account the actual pattern of movement that the sport requires. If we train with relatively little weight of external load, it can often be useful to the loadis slightly heavier than the sport requires. Examples are running in loose sand or snow, skate imitation with a load of weight, ran with the mesh of weight for children with strength, etc. runners in a lot of bounce to the formation of cross-country ski hill sticks that actually committed the special power of the mountain on skis is required. resistance strength training can be implemented as well as the external load resistance of the partners or elastic rubber bands.Table 5 shows an actual method of training the muscles ability to use more force in a sport, or increase a year for a period of time:

Place small (00-50% of 1 RM)
Bet Max - the maximum
Slow Motion Mode - moderate
Repetition / Duration of fatigue occurs
Number of sets per exercise, 50-10
The pause between the series

10-15 seconds (short pause)

2-3 minutes (long pause)
Number of 50-10 years

- Kaizer Coutore