The activity with weights aimed at developing muscle strength and hypertrophy should therefore be annexed to general athletic training.
Logical that, only if managed intelligently, will it bear fruit; vice versa - and this is probably the reason why many prefer to abolish it - it could compromise normal performance progression.
'.Force classification
Force can be divided in various ways; the following is probably the most common classification:
- Absolute or maximal strength: independent of body weight and speed of movement, it represents the so-called pure strength, that is the bare ability to move a resistance;
- Relative strength: always maximum, but in relation to one's body weight and regardless of the speed of movement;
- Resistant strength: it is equivalent to the ability to withstand prolonged muscle tension over time;
- Reactive force: is the potential to quickly reverse an eccentric contraction into concentric contraction (myotatic reflex);
- Fast force: it is the delivery of the maximum amount of force in the shortest possible time.
Further specific subdivisions of strength capacity are then recognized, some quite important if contextualized in certain sports disciplines; however, they do not fall within the scope of this article.
Attention! Not everyone knows that maximal strength training also has a direct effect on the pure expression of speed. In fact, both require an important neuro-muscular component, which is why using large overloads it is theoretically possible to improve speed as well - but not the other way around.
What is power?
Power is the product of force and displacement. In practice, this is the force fast.
It can be deduced that as the pure strength and / or speed increase, the final power also increases.
However, speed is a factor conditioned by several neuro-muscular aspects, with a rather important innate basis. Maximal strength is also extremely influenced by genetics, but it also correlates with purely muscular (as well as nervous) factors, such as hypertrophy.
What does "in practice" mean? That the margin for improvement on the power and the strategy to be adopted depend very much on the attitude of the organism in question.
Let us consider a boxer's direct right blow.
To increase his power, the boxer could train on maximal strength. However, this could materialize in the ability to move a heavier weight (for example a 2 kg dumbbell), increasing the "effectiveness of impact and potential damage, but not necessarily (or in any case not proportionally) to increase the speed of the gesture to be borne." natural.
Conversely, by training on speed, the boxer could shorten the travel time of the gesture, but it would not increase the capacity of strength, therefore of impact and the relative damage potential on the "opponent; c" it is then to be considered that pure strength also depend relative strength and resistant strength, both of which are very important for discipline.
The solution? Train both aspects of power, giving priority to the strategically most important aspect.
If the boxer were slow due to a carelessness in the drafting of the general preparation, it would make sense to take greater care of the speed. However, if this ability is already close to its maximum potential, in addition to maintaining it, it may be useful to prioritize strength building.
, the length of the recoveries, the speed of movement and the frequency of training are therefore strictly correlated to the goal.Speaking of intensity, some believe that:
- Maximum or pure strength requires loads from 85% to 100% of MR1;
- The hypertrophic strength between 70% and 84% of MR1;
- The resisting force with loads <69% of MR1;
- The fast force or power and the reactive force usually boast very low loads, but the percentage depends on the specific case.
Note: MR1 means the maximum resistance used to win a repetition.
But this is by no means a rule! Also because the training load is also made up of volume and work density, not just intensity.
and the tendons while not abandoning the stimulus of force, and to adapt the different structures of the non-contractile type. It therefore has a long-term protective effect, which is why it is also normally used in pure strength sports activities.
On the other hand, muscle growth requires to vary the stimulus over time, and also to respect the subjective attitude. This is because hypertrophy is an adaptive response that depends on several mechanisms, regulated by different mediators, stimulated at the biochemical or mechanical level.
Very briefly:
- Mechanical growth factor (MGF): of muscle production, it is stimulated above all by the high intensity of muscle contraction, both concentric, eccentric and isometric;
- Somatomedin (IGF-1): also of muscle production, it is stimulated by pituitary somatotropin (GH), which increases significantly as a result of motor exercise with high release of lactic acid or very prolonged (hyperglycemic function);
- Testosterone: of predominantly male gonadal production, it increases as a result of strength training;
- Insulin: non-selective anabolic hormone on muscle, and dependent on diet.
From what has been said, three very different mechanisms can be deduced:
- one mechanical and focused on the maximum intensity of contraction; in this case it would be necessary to work on maximal strength;
- a biochemical one and focused both on the "intensity of contraction and on the production of lactic acid; in this sense, rather than excessively increasing the reps, it makes sense to increase the times of muscle tension by emphasizing the eccentric work - which, moreover, stimulates the" increased cross section;
- one biochemical and focused on recovery and supercompensation; insulin increases with large meals and especially carbohydrates. By concentrating them in the post-workout, together with proteins, this anabolic boost can be optimized.
"Hypertrophy, therefore, can be trained by cycling periods of" pure concentric strength ", with very high intensity, low reps and large recoveries, to periods of" pure hypertrophy ", with high tension times (TUT), higher reps, emphasis in eccentric and isometric phases, and fewer recoveries.
The diet for hypertrophy is high-calorie, but it must be correctly distributed among the energetic macros and well organized in the most important moments of the day (around training).
with overloads), so as not to burden the body and to allow you to always arrive fresh to specific training.
In the case of sports that require high levels of strength while keeping body weight to a minimum, such as for martial arts, boxing or athletics, it is advisable to train with loads higher than 85% MR1 - in order to work mainly at the neural level. The opposite is true for other disciplines where muscle mass is a positive factor, such as rugby and American football.
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