There is no optimal strength training program. Reaching consensus among experts is nearly impossible. Here we will focus on common methods of developing muscle strength and their role in developing strength quality.
(1) Static strength training (isometric exercises)
Static strength training, as mentioned above, is an exercise in which the length of the muscle remains unchanged but the tension increases during muscle contraction, so as to produce the maximum force against immobile resistance. Compared with dynamic exercises, static exercises can more effectively increase muscle tension and improve muscle strength without relatively fatigue. During static strength training, after the muscles reach their maximum force, they should be held for about 0 seconds and repeated 5 to 10 times a day. Static strength training has a unique effect on stabilizing joints and preventing sports injuries. Although static strength training can increase muscle strength, the disadvantage is that the increase in strength only affects a specific joint angle, while the strength of other angles will decrease sharply because they do not participate in the movement.
Another disadvantage of isometric exercises is that they tend to cause a sharp increase in blood pressure. This is very detrimental to athletes with cardiovascular disease and may lead to fatal cardiovascular accidents. This is because holding your breath increases intrathoracic pressure. To avoid or minimize it, it is recommended to breathe during maximum static contraction to prevent the pressure from increasing.
(2) Dynamic strength exercises
During dynamic strength exercises, the length of the muscles is shortened, the movement is completed against resistance, and the muscles contract concentrically.
It is generally believed that in each exercise, the selected weight should be able to achieve a maximum number of repetitions (RM) of 6 to 8 times in each of the three sets of training.Rest for 60 to 90 seconds. This kind of load can effectively thicken muscles and develop muscle strength and muscle contraction speed.
The prerequisite for increasing weight is that the number of repetitions per set can reach at least 8 times or more. After the muscles adapt, increase the existing weight by 10% each time. After increasing the weight, the number of repetitions should still be able to reach 6 to 8 times. Each muscle or group of muscles should be trained once every other day. Practice this at least 3 times a week, but no more than 4 times a week. It is common to perform strength exercises every day; but the exercises (muscle groups) they perform on two consecutive days are different. For example, train your upper limb muscles on Monday, Wednesday, and Friday, and train your lower limb muscles on Tuesday, Thursday, and Saturday.
This load is suitable for strength athletes, 100-meter runners and jumpers to develop strength. Exercises with a maximum repetition number (RM) of 10 to 15 times will not significantly increase muscle size, but can effectively improve muscle strength, speed and endurance. This load is suitable for 400-meter and 800-meter athletes to develop strength using RM exercises of 30 reps. It is conducive to the development of muscle endurance and is suitable for middle- and long-distance runners to perform strength exercises.
(3) Eccentric strength exercises
Eccentric contractions may produce greater force than concentric contractions. In addition, eccentric contractions consume less oxygen than concentric contractions and are less likely to cause fatigue. The mechanical effects of eccentric exercises can be one to several times greater than those of concentric exercises.
1. Eccentric strength exercises combined with traditional strength training have the following advantages in strength training:
(l) Helps improve the phenomenon of stagnant strength growth that occurs during strength training;
(2) Slower eccentric strength exercises are more conducive to the growth of muscle volume
(3) Faster eccentric contraction is more conducive to improving muscle explosive power. Other studies have shown that: during eccentric strength exercises, the number of muscle cells participating in the work is smaller than that of concentric contraction, which can impose an overload on the neuromuscles and significantly improve muscle strength, especially maximum muscle strength.
2. The combination of high-intensity eccentric contraction strength training and traditional strength training has the following benefits for improving strength quality:
(l) Promote the improvement of isometric contraction strength and help delay the stagnation of muscle strength improvement;
(2) When the movement speed of eccentric contraction training is slow, it can better promote the growth of muscle volume;
(3) When the movement speed of eccentric contraction training is faster, it can better promote the improvement of muscle explosive power.
3. The application of eccentric strength exercises has limiting factors:
(l) Eccentric strength exercises place a greater load on the muscles than concentric strength exercises.load, thus more likely to cause delayed onset muscle soreness;
(2) Eccentric strength exercises often require special equipment or necessary protection.
4. When performing eccentric contraction strength training, you should pay attention to the following two points:
(l) The weight of eccentric strength exercises should maintain the maximum load during concentric strength exercises or exceed the maximum load during concentric strength exercises, and can even reach 120% to 150% of the concentric load exercises;
(2) The time to complete the action should be twice that of the concentric exercise. For example, during the concentric exercise, the action needs to be completed in 1 to 2 seconds, while the eccentric exercise requires 2 to 4 seconds to complete. Studies have clearly shown that: whether it is eccentric exercise or concentric contraction exercise, the load on the muscles should be continuously increased during training and the level of fatigue should be reached appropriately, in order to obtain the best training effect and produce super Volume recovery.
(4) Super equal length exercises
The super isometric exercise technique is a specific exercise. During the exercise, the muscles are first stretched eccentrically quickly, followed by rapid concentric contraction, with the purpose of causing the muscles to produce explosive contractions within a period of time. The mechanism is: improving the mutual coordination relationship between prime movers and antagonistic muscles through the nervous system, especially the relaxation ability of antagonistic muscles, so that athletes can improve their adaptability to the rapid lengthening-shortening cycle rhythm, thereby improving the explosive power of muscles. The greater the stretch before a concentric contraction, the greater the resistance the muscle can overcome.
According to the characteristics of the force of stretching muscles, super isometric exercises are divided into two categories: impact type and stretch type. Impact type is a type of super isometric exercise typically represented by deep jump. The force that forces the muscles to lengthen and produce eccentric contraction is the impact force on the human body when falling from a height (or swinging an object).
Impact-type super isometric exercises are high-intensity and have a significant effect on developing the response ability of the neuromuscular system and the explosive power of muscles. It can be divided into two categories: rebound and no rebound. The pull type refers to the pulling force generated by the rapid contraction of the opposite side of the muscle group or overcoming the gravity of the body equipment during the exercise, forcing the muscles to lengthen to produce eccentric contraction force. For example, holding a barbell of appropriate weight and turning with weight, lateral flexion of weight-bearing body, flexion and extension of weight-bearing body, quick squatting, quick stretching of rubber bands, etc. all fall into this category. Pull-type super isometric exercises are less intense than impact-type exercises, but have a larger pulling range and stronger rebound effect, which is beneficial to developing the elastic strength of muscles.
Super isometric exercises emphasize the speed of the eccentric phase, that is, the speed of stretching is more important than the extent of stretching. Super isometric exercises help develop eccentric control in dynamics and are beneficial to the development of muscle explosive power. After having a certain strength and quality, you can add super isometric exercises appropriately. During the exercises, you should master the correct technical movements, closely combine them with the special technical movements, and be suitable for the needs of your age, body, and skill development.
(five)Endurance training
Muscle endurance is the ability of muscles to repeatedly contract within a certain period of time against resistance. Most strength training experts believe that as muscle strength increases, muscle endurance also tends to increase. It is generally believed that strength training requires heavier weights and fewer repetitions, while endurance training requires lighter weights and more repetitions. For example, practicing with a load of 30%-40% and repeating each group 30-40 times or reaching exhaustion in each group can effectively develop muscle endurance. Muscle Strength and Endurance Training Most strength training experts believe that absolute muscle strength and endurance are closely related. As the absolute strength of the muscles increases, their endurance will also increase.
It is generally believed that when developing absolute strength, the weight of the load is heavier and the number of repetitions is smaller, while when training endurance, the weight of the load is lighter and the number of repetitions is larger.
(6) Waiting for movement exercises
During isokinetic exercises, the length of the muscle changes during contraction but the speed of muscle contraction remains unchanged. Theoretically, during exercise, the resistance provided by the exercise device is the maximum resistance. There is a speed controller on the isokinetic device. No matter how much tension is generated by the contracting muscles, it is absorbed by the device itself and converted into corresponding resistance. The speed of the resistance provided by the exercise device is set in advance. Regardless of the force used by the person, the equipment can maintain a constant movement speed of the limb throughout the entire joint range. During the exercise, the joint center is used as the center of rotation, so that the trained muscles can perform flexion and extension movements, abduction and adduction movements, and internal and external rotation movements around the joint center. The greater the force exerted by the muscles, the greater the resistance encountered. As a result, the trainer absolutely needs to exert maximum effort to resist the resistance, so that the maximum muscle strength growth can be achieved.
There are two types of isokinetic training: one is isokinetic concentric training, and the other is isokinetic eccentric training. Many studies have compared the effectiveness of these two types of training. The common view is that both isokinetic concentric training and isokinetic eccentric training can effectively increase the maximum peak torque of muscles, and the effect of isokinetic eccentric training is more obvious. . Anyone who has engaged in strength training knows that strength training is hard, sometimes boring, and requires great effort, which often causes athletes to lose motivation to train. It is easy for an athlete to "goof off" when he or she loses motivation to train, and can easily trick the trainer into completing the training program without the need for high intensity. In this case, isokinetic training will be more effective. Many of these machines are equipped with computers and printing equipment. In addition to strength training, they can also be used for injury diagnosis, treatment and rehabilitation.
(7) Circuit training
Circuit training utilizes a series of exercise stations, each including a combination of strength, flexibility and short-term aerobic training. Circuit training is used to accomplish a variety of different goals. The trainer is in a certainAfter completing the training content of one station within the time, quickly proceed to the next station, no matter what the content is, it must be completed. A standard circuit training ranges from 8 to 12 stations. Cycle three times in total. Circuit training is the most effective technique for improving strength and endurance. The cardiorespiratory system can definitely benefit from circuit training if the transitions between stations are rapid, the load is kept at high intensity levels, and the heart rate is high. But there is little research evidence that circuit training improves cardiorespiratory endurance. It is probably the technique most commonly used to improve muscle strength and endurance.
(8) Free strength exercises (Calithenic)
Calitheni. (or free weight exercises), are a more convenient means of strength development. Isotonic exercises can be performed using gravity and slopes depending on the intensity. Calithenic exercises require the lifter to support or move the body against gravity. Push-ups are a good example of a free exercise to overcome neutral. Among various exercises, the most effective isotonic Calithenic exercise effect can only be obtained in the correct way and within a safe range. In most cases, perform each set of 10 reps or more, repeating the exercise for 2 to 3 sets. Some free exercises utilize isometric exercises, or holds, rather than full range. Back extensions and sit-ups are examples of this. When the exercise produces maximum tension in the muscles, hold it for 10 seconds, and then repeat 1-3 times.