Without getting too technical, strength is force acted upon a mass and it's acceleration. Basically, strength is the ability to accelerate a mass from a state of rest which results in the production of muscular force. To make it even more simple... It is the ability to "pick things up and put them down!" In order to develop a fitness plan designed to increase muscular strength and/or endurance, it is important to determine your goal and the type of strength you desire to accommodate your lifestyle. Lifting heavy weights, using basic compound exercises such as a squat, overhead press, bench press etc. with slow acceleration will provide one type of strength as well as build muscular size (make you bigger). Moving a light to modest weight with a more rapid, explosive movement such as in plymoterics will produce a different type of strength. Moving a weight at a constant rate of velocity for a higher number of repetitions will yield another type of strength such as muscular endurance. All of which will serve a different purpose and achieve a different look for your body. By understanding the various types of strength and the best training mode to achieve the desired strength, you will be able to better achieve the body and fitness goal you desire. Identifying which type of strength you desire for your particular stage in life, whether it be for a specific sport, for every day tasks or to improve postural alignment, will allow you to train effectively to reach your desired outcome.
VARIOUS TYPES OF STRENGTH
AGILITY
The ability to generate and control muscular force in multiplane movements. For example, picking up a child from the floor and moving it to another location. This requires a synergistic effort of multiple skeletal muscles working synergistically. With basic strength training such as a squat, weight (mass) is moved in a linear movement. That is in an up and down movement resisting gravity. Most daily tasks require multiplane movements.
Benefits Of Agility Training
- Generate muscular force to move objects from one location to another.
- Increase muscular and tendon strength which supports multiplane movement avoiding sprains and strains of muscles and tendons
- Increase performance for sports and recreational activities
- Increase ability to perform daily living activities such as carrying groceries from the car to the house, lifting children, suitcases etc.
- Increase balance and coordination
- Helps regain balance in a slip and fall situation
Training Method
Performing exercises using multiplanar movements using objects such as medicine balls, kettlebells, sandbags, cones, agility ladders etc. Movements should be moderate to explosive in nature such as with medicine ball floor slams or movements creating instability such as agility ladder work. The weight should be light to moderate.
*See my blog Loaded Movement Training for more information and ideas for this type of training. http://optimumfitness1.weebly.com/blog/previous/2
ENDURANCE
The ability to continue muscular contractions with consistent force for an extended period of time. This type of training focuses predominantly on slow twitch, aerobic muscle fibers. This type of training requires aerobic efficiency to allow the circulatory system to transport oxygen and nutrients to the working muscles while removing metabolic waste products. Examples of this type of muscular strength include a marathon, triathlon, yard work, playing sports such as soccer, basketball, hockey etc.
Benefits Of Endurance Training
- Body's ability to maintain posture stabilization for an extended period of time. For example, working on a computer at a desk for an extended period of time.
- Improved aerobic muscular capacity
- Improved ability to perform daily functional tasks for an extended period of time
- Increased cardiovascular efficiency
Training Method
Both basic compound (multi joint) and single joint moments using a variety of equipment including machines, dumbbells, kettlebells, as well as bodyweight exercises. Working within your target heart rate of 65-85 percent your Maximum Heart Rate. Lift weights using between 40-60 percent one rep maximum for repetitions 10 and higher. Muscular contractions should be consistent with a slow to moderate speed.
*See my blog Your Fitness Journey for more information on determining your Target Heart Rate.
http://optimumfitness1.weebly.com/blog/previous/4
EXPLOSIVE
Produce a maximum amount of force in a minimal period of time. Moving an object from one point to another in a rapid, forceful movement through a particular range of motion such as throwing a baseball or other object, chopping wood, jumping out of the way of danger etc. This type of training focuses predominantly on fast twitch of anaerobic type muscle fibers.
Benefits Of Explosive Muscular Training
- Increase muscular contraction strength
- Increase muscular coordination
- Increase muscle and connective tissue strength
- Reduce reaction time
Training Method
Basic compound exercises using barbells, dumbbells, machines etc. Performing exercises such as squats, bench press, military press, clean and press etc. Repetitions are generally between 1-6 with a faster, explosive type of lift movement
MAXIMUM
This type of training is strenuous on both the muscular and nervous systems. It is the highest level of muscular force generated for a specific group of muscles. It requires high levels of neuromuscular activation. It is usually used when achieving a one rep maximum lift such as in power lifting and strong man competitions. This type of training also focuses on fast twitch, type II muscle fibers.
Benefits Of Maximum Muscular Training
- Increase muscular force and strength
- Increase hormonal levels such as testosterone, responsible for muscular growth.
- Increase bone density and strength
- Improve sport performance requiring short bursts of power.
Training Method
Basic compound exercises using maximum weight. Using free weights as well as machines. Exercises such as those found in power lifting training are most effective. The reps are generally between 1-4. It is recommended using weight substantially lighter than your maximum for a few sets to warm up the tendons and muscles through the range of motion to prevent injury and always use a spotter! Ideally you would work up to your one rep maximum weight. This type is training is extremely tough on the joints, tendons, ligaments and nervous system and should only be used by those capable of training at one rep max intensity!
SPEED
The maximum amount of force generated to increase speed of movement. Examples of this include increasing club head speed in golf to increase the length of a drive, throwing a fastball pitch in baseball, increasing the power and speed of a slap shot in hockey, running in a sprint etc.
Benefits of speed training
- Enhance athletic performance
- Quicker reaction time
- Increase muscular contraction force through a range of motion
Training Method
Use of free weights and body weight are ideal through a wide range of motion. Exercises such as medicine ball wall and floor slams, push press etc with fast, explosive movements for 1-6 reps per set. Plyometric training is effective for this type of muscular strength. *Some information compiled from ace.org/