Knowing your strength
Personal Trainer
Paul O'Brien
Strength Training
Part 2
Last week, we looked at the basics of strength training and the different types of strength that can be developed. Your strength training needs will be specific to both your own current level of development and the needs of your sport or your personal goals.
Maximum strength
Maximum strength refers to the greatest force that can be generated during a single maximum muscular contraction (the maximum weight you can lift once). This type of strength can be developed by resistance or weight training. The focus should be on multiple sets (three to five) of low repetitions (one to five), allowing adequate rest between sets for energy system replenishment and muscular recovery (two to five minutes). The weight used for this type of strength development is 85-100 percent of your one-repetition maximum (1-RM). This refers to the maximum amount of weight you can lift once and should be tested for each exercise to determine load. Because of these heavy loads, this type of strength training should only be undertaken by those with experience of resistance training and/or under coaching supervision. Those new to strength training should begin with a solid foundation of strength endurance work (see below).
Elastic strength
Elastic strength refers to the ability to overcome a resistance with a fast muscular contraction. This type of strength is useful for those who compete in power events (javelin, jump events, sprinting) or those whose sport involves explosive movements (most field sports, boxing). There are numerous ways to develop power. Again, identifying the needs of your sport and your own starting point are vital when determining the what, when and how of elastic strength. Power training should be incorporated into a structured conditioning programme. Plyometric exercises are particularly effective for developing power. These exercises train explosive movement patterns and should only be undertaken by experienced athletes or under supervision.
Endurance
For those new to strength training, strength endurance work is a good starting point. This focuses on relatively low sets (one to three) using high repetitions (15 or more) of each exercise. The high number of repetitions allows beginners to practice effective and efficient movement patterns and helps develop the ‘muscle memory’. The weight load for this type of training is significantly reduced (40-60 percent) of your 1-RM, therefore the risk of injury is also decreased. Circuit training is an excellent way for beginners to begin strength endurance training. A circuit includes a number of exercises (usually eight to 12), each targeting different muscle groups in the strength endurance repetition range. Some rest is given between exercises with a little more between full circuits. Hence, a circuit also elicits an aerobic response, helping develop this component of fitness.
Most people will find that strength-endurance training will be more than sufficient for their needs. Indeed, this type of training should be your focus for general fitness gains. Maximum and elastic strength training are the preserve of athletes and carry a higher injury risk. Not for the faint-hearted!
In my next article, we’ll look at some sample strength-training programmes.
Paul O’Brien is a personal trainer and life coach based in Westport.
