Power and strength

development in the physical preparation of

athletes

Strength is the ability to overcome different types of resistance with muscle activity. Strength= work performed in a unit of time Power is the maximum force a muscle or muscle group are capable of manifesting at certain speed (Knuttgen and Kraemer, 1987)

•  Concentric muscle action occurs when overcoming a load (lifting, pulling). The muscles are shortened.

•  Excentric muscle action occurs during controlled reduction of load. The muscles are lengthened.

•  Isometric muscle action occurs when a muscle

develops force without movement in that particular joint.

Training methods may also be classified by different types of muscle contraction

OVERCOMING -CONCENTRIC MUSCLE

CONTRACTION

RELAXING- EXCENTRIC MUSCLE

CONTRACTION

HOLDING – ISOMETRIC MUSCLE

CONTRACTION

The effect of resistance exercises can focus on:

Increased muscle mass

Reduction of subcutaneous

fatty tissue

Injury prevention Rehabilitation

Development of maximum

strength

Development of repetitive strength

Development of explosive strength

Development of speed strength

Indirect development of

other motoric and functional abilities

Development of elastic strength

Load types:

•  Conscious contractions •  Self-resistance •  Own weight •  Partner resistance •  Stationary load •  Different natural resources (water, sand, snow,

wind..) •  Gravitational resistance (ascent, descent..) •  Training devices (classic, isokinetic) •  Free weights (for one-hand, two-hands) •  Various aids (medicine balls, sand bags, Swedish

benches…)

Type of execution by part of the movement being performed

•  Concentric and excentric part •  Isolated concentric part •  Isolated excentric part

Type of execution by speed •  Controlled execution (every stage of the movement

lasts 1-5 seconds) •  Explosive execution

Basic types of movement during resistance training •  Global movements •  Pulls •  Pushes •  Bends •  Stretches •  Drawing closer •  Pushing away •  Rotation

Exercise classification: Hendrick:

Total

Basic

Auxiliary

Metikoš:

Basic

Isolating

Kraemer and Fleck:

Structural (multi-joint)

Specific (single-joint)

Primary

Auxiliary

Global

Regional

Local

Zatsciorskij:

Components of load:

Intensity – percentage of 1RM or another RM (magnitude of load-

kg)

Volume

Work (W=F×D) (F=9,81×m)

Load mass Repetitions Sets Trainings Distance

Organizational training types

Individual In pairs Group

Methodic training types

Station Circuit Circular Polygon

Sequence of resistance exercises in a single training

1.  Larger muscle groups 2.  Smaller muscle groups

1.  Total exercises 2.  Basic exercises 3.  Auxiliary exercises

•  Pre-exhaustion method •  Priority principle (depending on training goal) •  Learning/ exercising •  Specificity of circuit and station training •  Fitness level

Methodic basics of strength training (Weineck, 1995):

1.  EFFECTIVENESS. The effectiveness of an exercise is judged by the speed of increase in successfulness and transfer in competitive exercises. Time of application and current condition of an athlete influence effectiveness of an exercise.

Methodic basics of strength training (Weineck, 1995):

2.  SPECIFICITY. High training efficiency and appropriate transfer are achieved by means of a specific strength training preceded by general, development training. Such training is based on:

•  the principle of development of sport-specific muscle groups while paying attention to work angles relevant for the specific sport,

•  the principle of correspondence of neuromuscular tension in training and competitive exercises and

•  the principle of simultaneous development of all characteristics of motion relevant for success.

Methodic basics of strength training (Weineck, 1995.):

3.  VARIABILITY. Training variability is important for several reasons:

a.  Every mean of training does not have the same potential. The higher the successfulness, the lower the effectiveness of invested means, which need to be replaced with more efficient ones. Consequently do not use highly effective means first, because the organism is not ready for them yet and their absence will be felt later when they will be required for further increase in effectiveness.

Methodic basics of strength training (Weineck, 1995.):

3.  VARIABILITY. Training variability is important for several reasons:

b.  Load variations are not always appropriate, because they can stall effectiveness due to the adjustment of the neuromuscular system to constant load magnitudes, forms and methods. Variable increase in load is realized by means of loads appropriate for an athlete’s abilities.

Methodic basics of strength training (Weineck, 1995.):

3.  VARIABILITY. Training variability is important for several reasons :

c.  Experiments have shown that the application of different training methods and methodic forms results in greater increase in strength than in the event of continuous application of the same methods.

d.  The combined execution of exercises with a different load tempo results in greater increase in strength than the execution with only one load tempo

e.  Frequency and continuity are very important components of strength training. Fast results do not last long. The increase in strength by long-term continuous work has a much slower downward curve, because apart from functional, they also cause morphological adjustments (hypertrophy).

Basic parameters of training relative to the development of individual forms of

strength (Bompa, 1994)

Maximum strength

Explosive strength

strength endurance

Load H M – L M – L

Number of reps L M H

Number of sets H M L

Speed L H L – M

Recovery H H – M L – M

STRENGTH TRAINING METHODS (according to Watson, A.W.S., 1985)

MANNER OF TRAINING

CHARACTERISTICS METHOD’S ALTERNATIVE NAME

1. DINAMIC STIMULI METHOD

-  use of small, medium and large external loads -  tosses -  own body weight as load in dinamic conditions

Isotonic training Repetitive stimuli method

2. WEIGHT LIFTING -  concentric muscle contraction dominates, weights vary

Pyramid training - continuous external load during entire amplitude of movement

3. ELASTIC BANDS- SPRINGS

- resistance achieved by elastic band and increased by its stretching

4. ISOMETRIC STIMULI METHOD

- no motion - attempted motion - resistance of immovable object

Static training

MANNER OF TRAINING

CHARACTERISTICS METHOD’S ALTERNATIVE NAME

5. EXCENTRIC STIMULI METHOD WITH WEIGHTS

-  external load greater than muscle force, muscle is forced to stretch and elongate - distraction

Training with negative work

6. EXCENTRIC-CONCENTRIC STIMULI METHOD

-  elastic strength exercises -  after shock absorption, the release stage of the movement is performed

Plyometric training

7. VARYING RESISTANCE METHOD

-  ‘ridge’ resistance differs on different parts of the amplitude- movement’s angle values

Nautilus training

8. AJUSTED RESISTANCE METHOD

-  machine resistance is proportionate to speed of movement– the faster the movement, the greater the resistance

Isokinetic training

STRENGTH TRAINING METHODS (according to Watson, A.W.S., 1985)

SEQUENCE OF TRAINING ACTIVITIES IN THE JUMP DEVELOPMENT TECHNOLOGY

Methodic basics of strength training in children and young people:

•  The basic law of strength training in young people is: broad development of physical abilities, but with no risk.

•  Strength development must be harmonious, age-appropriate, multifaceted, versatile and fun

•  Due to the interconnectedness of strength, coordination and technique, muscle strength must start being developed from an early age. It is the only way to benefit from different training methods and contents.

Methodic basics of strength training in children and young people:

•  Strength training must almost exclusively be realized through play and in connection with the development of coordination. Characteristics of strength must not be developed to the max, but to optimum level.

•  Maximum strength, in spite of its great importance for strength speed, should be developed only through games.

•  Do not neglect bone and connective tissue training, because it will later become an important precondition for high loading capacity of the entire locomotion system.

•  Avoid muscle disbalance •  Demand must increase by scope, not intensity

Methodic basics of strength training in children and young people:

•  Stimuli in strength training must be varied, because the spectrum of impact of all exercises extends to all abilities of strength.

•  Sufficient recovery time must be ensured. Due to the increased exchange of substances caused by growth, energy consumption is increased, requiring longer recovery time than in adults.

Methodic basis of work on strength development in athletes aged 11-13

COMPONENT OF TRAINING

CHARACTERISTICS OF TRAINING WORK

Contents - Own weight exercises - Partner resistance exercises - Learning techniques of basic and total exercises with sticks or PVC pipes

Learning methods Analytic, synthetic Exercise methods Interval, standard Load intensity 30 – 70 % Number of sets Relative strength 2-4

Strength endurance 3-5 Number of repetitions Relative strength 5-20

Strength endurance 15-20 Recovery Sets Exercises

Relative strength 60-120’’ 90-180’’ Strength endurance 60-120’’ 90-180’’

Training focus Relative strength Strength endurance

Number of trainings per week 2

Methodic basis of work on strength development in athletes aged 13-15

COMPONENT OF TRAINING

CHARACTERISTICS OF TRAINING WORK

Contents - Own weight exercises - Partner resistance exercises - Elastic band exercises - Global locomotive system exercises - Auxiliary exercises - Basic exercises - Total physical exercises

Learning methods Analytic, synthetic, mixed Exercise methods Interval - standard

- variable Load intensity 40 – 80 % Number of sets Relative strength 3-5

Strength endurance 3-5 Basic strength 2-4

Number of repetitions Relative strength 5-30 Strength endurance 15-30 Basic strength 8-10

Methodic basis of work on strength development in athletes aged 13-15

Recovery Sets Exercises Relative strength 45-90’’ 60-120’’ Strength endurance 45-90’’ 60-120’’ Basic strength 60-120’’ 90-150’’

Training focus Relative strength Strength endurance Basic strength

Number of trainings per week 2 - 4

Methodic basis of work on strength development in athletes aged 16-18

COMPONENT OF TRAINING

CHARACTERISTICS OF TRAINING WORK

Contents - Own weight exercises - Partner resistance exercises - Elastic band exercises - Global locomotive system exercises - Auxiliary exercises - Basic exercises - Total physical exercises

Learning methods Analytic, synthetic, mixed Exercise methods Interval - standard

- variable Load intensity 40 – 100 % Number of sets Relative strength 3-8

Strength endurance3-10 Hypertrophy 3-6 Speed strength 6-8 Explosive strength 2-5 Maximum strength 3-7

Methodic basis of work on strength development in athletes aged 16-18

Number of repetitions Relative strength 5-30< Strength endurance15-30 Hypertrophy 8-15 Speed strength 6-8 Explosive strength 3-8 Maximum strength 1-3

Recovery Sets Exercises Relative strength 30-60 60-90 Strength endurance 30-60 60-90 Hypertrophy 45-60 60-90 Speed strength 60-90 90-120 Explosive strength 60-90 90-120 Maximum strength 90-180 120-240

Training focus Relative strength Strength endurance Hypertrophy Speed strength Explosive strength Maximum strength

Number of trainings per week 3 - 5

Conclusion

•  Due to the requirements of contemporary sports training and competitions, strength became an exceptionally important precondition for final competitive success.

•  The development of strength and strength characteristics is only possible if coaches receive highest professional training and athletes are highly motivated.

Thank you for your attention!