Strength Training PDF Print E-mail
Written by Mihajlo Kostic   
Sunday, 27 June 2010 13:45

STRENGTH TRAINING

 

1Strength is a motoric ability that is probably the most studied of all motor activities. Power is defined as the means of man's ability to overcome muscle strain or external resistance to confront him.


In this article we will present a few basic programs which are often used in sports and recreation:

1. Programs for the development of maximal strength

2. Programs for developing explosive strength

3. Programs for the development of muscle mass (hypertrophy)

4. The program for the development of a strong (muscle) endurance



Programs for the development of maximal strength are based on the method of maximum stresses and they are the basis for the development of explosive power in sport. This pograme is recommended only to highly trained athletes who have years of experience in strength training.


Programs for developing explosive power. These programs are characterized by rapid expression of maximum force with the aim to accelerate the largest possible small and medium-sized loads. There are several types of programs for the development of explosive power. Programs that are based on small and medium loads, which are carried out quickly and can be used by beginners and medium experienced athletes, while programs that contain elements of Olympic weightlifting (snatch, jerk ...), programs that use the so-called impact policies and programs that are based on a complex method that is combination of max. strength and plyometric exercises are intended only for highly trained athletes who have years of experience in strength training.


Programs for the development of muscle mass (hypertrophy). These programs are characterized by overcoming high loads (50-80% of 1 RM) with more repeats (typically 6 to 12). Heavy lifting is done by visual fatigue or a "failure". This kind of exercise leads to hypertrophy (muscle size). Used with beginner athlete, in the first phase of the transitional period in preparation for more experienced athletes and fitness enthusiasts who want to raise muscle mass.


The program for the development of a strong (muscle) endurance. The main feature of the program for the development of a strong endurance overcoming the intensity between 30 to 60% of maximum, medium pace. These programs are used in endurance sports (distance running, cycling, swimming, rowing, ...) as well as some sports games (football, handball ...). In particular we use them in recreation for fat loss and definition of the muscles.



Basic exercises for power development for beginners by muscle group

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Excercises for developing power for advanced athletes

 

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Basic excercises for developing core strength

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Basic excercises for developing core stability

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Last Updated on Friday, 07 September 2012 16:16