Joe Paifico Elite Gamespeed : The ability to develop large muscles and strength as fast as possible in one movement is very important in many sports in which all movement occurs relatively quickly (strongman, weight lifting, ski jumping rate, turnover rate jump, long jump rate, sprint etc.). Lets look at some different types of training, to target what we really want to achieve.
In some sports it is mostly about developing the greatest power in a single movement, usually only once (Powerlifting and weightlifting). In other sports movement is repeated one hundred and thousands of times (marathon, orienteering, cross country). In some sports is also the requirement for static muscle strength large (wrestling, skating, skiing, sailing). In most sporting situations is not the maximum strength critical for improving performance.
It requires different training to develop muscle strength appropriate and functional in terms of the situations mentioned above. Further, I therefore look at some strength training methods for the development of:
* The maximum muscle strength
* Muscle Volume
* Static muscle strength
* Doggie muscle strength
Training of maximum strength with a large external load.
If you want to do a muscle group so the bar as possible, you need to both develop the cross section of muscle and improve neuromuscular function. Experiments have shown that the best results if you use large loads. This means objects that weigh between 80 and 100% of 1 RM (one repetition maximum). If you are lifting so heavy, it is important to be well trained in advance. You should also master the body use and have good lifting technique. Table 1 shows an actual training method to increase the muscles ability to develop maximum power:
Load 85-100% of maximum strength
Bet the maximum
Motion Tempo as quickly as possible
Breaks 3-4 minutes
The number of exercises 4-5
Training of muscle volume – body building.
The main trend is that this training be implemented with many repetitions (reps) / series (set). “Pump Method” is about this strength training form called. Table 3 shows an actual training method for muscle volume increase:
Workload varies from 60 to 80% of 1RM
Buy sustain the intensity of the muscle is suitably tired
Exercises per muscle groups 3-4
Workout per muscle group per week 2-4
Breaks 1.2 minutes
Experts believe that bodybuilders who train with relatively moderate weight loads, it will survive poorly in weightlifting and powerlifting than athletes who train with external loads up to the maximum. This would then mean that the training methods of a bodybuilder is less likely to develop maximum power.
Training of muscle strength endurance.
With persistent muscle strength believed to have the ability to muscle to economize power consumption.
How much power we can develop over a relatively long time is critical in sports where you have to overcome an external load or resistance many times. Such sports are canoeing, rowing, swimming, cross country skiing, alpine skiing, skating, wrestling, sailing, long distance and most ball games.
Table 5 shows an actual training method to increase the muscles ability to use greater force in a sport or an exercise over a certain time:
Load small (0-50% of 1RM)
Bet the max – the maximum
Motion Mode slow – moderate
Repetition / duration of fatigue occurs
Number of series per exercise 5-10
The pause between the series
10-15 seconds (short pause)
2-3 minutes (long pause)
Number drills 5-10
it is important that training methods take into account the actual movement pattern that the particular sport requires. When we train with relatively little external weight load, it can often be useful to use the strain that is slightly heavier than the sport requires. Examples of this are running in loose sand or snow, skate imitation with a weight load, ran with the weight vest, paddling with resistance, etc. Cross-country skiers engaged in a lot of bouncing.
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