KINDS OF STRENGTH AND METHODS TO DEVELOP STRENGTH.

STRENGTH.?

A:-  Strength or ability to expresses force is a basic physical characteristics that determine performance efficiency in sports. Each sport varies in its strength requirements and in the interest of specificity we should examine its relationship speed and endurance.

B:-  Strength as a basic motor ability of the weightlifters as for as the source of the movement is concerned speaking about strength one mean the ability of man to do work and this ability is estimated as the reason for the transfer of the body of its parts.

In the pedagogic aspects the strength of the athlete his ability to overcome external resistance or to counter act by means of muscle efforts.

KINDS OF STRENGTH

There are three classification of strength namely:

1. Maximum Strength

2. Elastic Strength

3. Strength Endurance.

1:- MAXIMUM STRENGTH

Maximum strength (Gross Strength) is defined as the greatest force the neuromuscular system is capable of exerting in a single maximum voluntary contraction.

Consequently it will determine performance in those sports where great resistance has to be overcome or controlled like Olympic weightlifting.

Absolute strength is characterized by the limit amount of the weight lifted or the maximum value of the deliberate muscle tension in an isometric regime under the conditions of a certain pose. In sports practice especially in the case when athletes of different body weight and different level of preparedness are compared the term relative strength is used. It is noted that with the increase of the athletes on body weight his maximum strength is increases and relative strength is decreases.

HOW TO DEVELOPMENT OF MAXIMUM STRENGTH?

It follows than isometric or static methods are employed in the development of static or isometric activity where isometric strength being developed and the load may be varied contraction against 80% to 100% maximum held for the period of 9-12 seconds.

2:- EASTIC STRENGTH ?

The bigger the maximum effort and the less time is spent by the athlete for its realization, the bigger is his ability for explosive strength. The ability of the neuromuscular system to overcome resistance with a high speed of contraction is defined as elastic strength.

HOW TO DEVELOP ELASTIC STRENGTH ?

With the loading of 30%-50% of maximum develop elastic strength with the repetitions 4-6 per set. It has been proved experimentally the biggest effect is achieved when combining in a training session s weight exercises of 90% and 30% in this case the exercises with 30% of total weight are executed against the background of positive effect by the execution of the 90% weight lifts requiring a quicker switch over from concessive to overcoming regime muscle work help in the development of explosive strength and reactive muscle ability.

The Drop Jump from 70 – 75 CM has very positive effects to develop explosive strength.

3:- STRENGTH ENDURANCE ?

It is quit clear that an athlete with maximum strength 200 KG in one exercise will repeat the exercise is called strength endurance. When an athlete do 5 repetitions of 200 Kgs these repetitions are called strength endurance of   the athlete.

In other words to perform work against a resistance several times is called strength endurance of relative muscle.

HOW TO DEVELOP STRENGTH ENDURANCE?

Where general exercises are employed with a loading of 40% - 60 % and maximum repetitions performed strength endurance develop.

SIZE OF TRAINING WEIGHT AND NUMBER OF REPETITIONS PER APPROACH.

A:- Size of Weight: 70%      Number of Repetitions: 3 – 6 Reps

B:- Size of Weight: 80%       Number of Repetitions: 2 – 4 Reps

C:- Size of Weight: 90%       Number of Repetitions: 1 – 2 Reps

REST BETWEEN TWO SETS

The rest duration between two sets is very important factor for the recovery to perform better to the next set. The experts suggest 3 minutes rest between two sets. As per human physiology the following time duration and recovery percentage is given for the information.

After the first set.

First 30 Seconds human body recovered 50%

60 Seconds   human body recovered 75%

90 Seconds   human body recovered 87%

120 Seconds human body recovered 93%

150 Seconds human body recovered 97%

180 Seconds human body recovered 98%

The natural process of recovery up to first 90 Seconds is faster but up to next figures recovery process become slowly. After 2 minutes next set can be performed because human body recovers more than 90%.

By Prof. Khizer Hyat Raja

Nutrition Valley