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.
- 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
Absolute and Relative strength
- Absolute strength - The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size
- Relative strength - The maximum force exerted in relation to body weight or muscle size.
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 by 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
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.
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.
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.
Related References
The following references provide additional information on this topic:
- RAMSAY, J. A. et al. (1990) Strength training effects in prepubescent boys. Medicine and science in sports and exercise, 22 (5), p. 605-614
- BEATTIE, K. et al. (2014) The Effect of Strength Training on Performance in Endurance Athletes. Sports Medicine, 44 (6), p. 845-865
- MARCINIK, E. J.et al. (1991) Effects of strength training on lactate threshold and endurance performance. Medicine and science in sports and exercise, 23 (6), p. 739-743
- FAIGENBAUM, A. D. et al. (1996) The effects of strength training and detraining on children. The Journal of Strength & Conditioning Research, 10 (2), p. 109-114
Strength; Training Principles; VO2max Who is "BrianMac Sports Coach"? BrianMac is a Level 4 Performance The bottom line in sports conditioning and fitness
Strength Training - BrianMac - BrianMac Sports Coach
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
Weight Training With Acl Injury - orthopedicdoctors.net
Strength Training BrianMac Sports Coach Related References. The following references provide additional information on this topic: RAMSAY, J. A. et al. (1990
BrianMac Sports Coach Blog: June 2014
BrianMac Sports Coach Blog. Football Strength. In this article Jonathan Walker provides some advice on the importance of strength training in football. Posted by
Training the Athlete / Elite FTS
Training the Athlete. In BrianMac Sports Coach. Retrieved from: The Planning of Resistance Training for Power Sports. National Strength and Conditioning
Advertising on brianmac.co.uk - beabovethebar.com
Strength; Training Principles; VO2max; Fitness Testing. Advertising on brianmac.co.uk Sports Coach Visitors.
Chapter 10 - Weight Training and Women - Built for Strength
Preview Chapter 10, Weight Training and Women of the book, "Strength Training for Female Athletes", BrianMAC Sports Coach.
Gold Membership from BrianMac - Sports Training
Gold Membership from BrianMac. Stop training like it's 1990. Theres a revolution going on in sports training The Complete Strength Training Guide
Dynamic Stretching Exercises
Speed Training Sports Drinks Sprinting Strength Training Principles Vitamins VO2max Sports Coach has no contol
VCE Physical Education Resources 2011-2016
VCE Physical Education Resources 20112016 Essentials of Strength Training and Conditioning, 3rd edn, Brainmac Sports Coach www.brainmac.co.uk.