Muscle Strength, Power and Effective Training Methods

The Force and Muscle Strength

The force is the capability that allows a person to create muscular tension in order to overcome an overload. Muscle strength can manifest itself in different ways:

Types of Muscle Strength

Peak Force

Peak force: the tension the muscles must generate to overcome a maximal opposition. Weightlifting (halterofilia) is an example of work that develops peak force.

Power or Explosive Strength

Power or explosive strength: overcoming a small resistance by applying maximum speed.

Strength Endurance

Strength endurance: repeated muscular strength efforts performed over time.

The Force and the Mechanism of Muscle Contraction

Muscles shorten in length during muscle contraction. When muscles remain contracted to hold the skeleton, this is called muscle tone.

Muscle Structure and Function

The muscle is composed of muscle bundles, muscle fibers and striated muscle myofibrils. These structures are responsible for movement. When a nerve impulse reaches the muscle fibers, they are able to transform chemical energy into mechanical energy. This ability to shorten and produce force depends on muscle strength.

Muscle Strength Is a Physical Quality That Can Be Improved

1. Continuous System

The continuous system consists of performing muscular strength work continuously without overload, with very short pauses and light load. It is used for the development of strength endurance.

2. Fractionated System

The fractionated system most commonly used is the system of repetitions. Exercises are performed in repetitions per series. Between each series there is a break for recovery. This system can be used for all three types of force.

Develop Maximum Strength

Contraction must be maximal. Typical parameters:

• Test weight: maximal or close to maximum
• Number of repetitions per set: 1 to 5 repetitions
• Number of sets: 2 to 4
• Rest between sets: 5 minutes recovery

Develop Power or Explosive Strength

Work is performed at top speed with very low load. Typical parameters:

• Test weight: bodyweight exercises or light loads
• Number of repetitions per set: 6 to 10
• Number of sets: 4 to 6

Develop Strength Endurance (Guidelines)

Weight can be your own bodyweight or light external loads. Typical parameters:

• Number of repetitions per set: 5 to 40
• Number of sets: 2 to 4
• Rest between sets: 30 seconds to 1 minute

Exercises for strength endurance are typically performed slowly and with the effort accompanied by a controlled exhalation.

Evolution of Strength

Strength development often coincides with puberty, a time when this quality can improve rapidly. Muscle strength typically reaches its peak around age 25. Sometimes the opposite phenomenon to hypertrophy occurs, called muscle atrophy.