A few things you need to know about Strength and Conditioning 

 

Overview

 

Weightlifting: competitive sport of lifting barbells from the ground to above one’s head.E.g. Snatch: one continuous movement. Clean and jerk: two separate movements.

 

Powerlifting: competitive sport that evolved from weightlifting and tests maximum strength.E.g.Back squat, Bench press & Deadlifts.Bodybuilding: activity that involves displaying physique and muscularity to a panel of judges.

 

Weight training/lifting: activity of lifting weights for purposes of improved health, sports performance or physical appearance.Strength training: athletes who use resistance to increase strength with the express purpose of improving their sports performance.

 

Conditioning: any physical activity designed to enhance sports performance and improve athletic skill

 

What is Strength?

 

Definition

“The maximal force that a muscle or muscle group can generate at a specified velocity.”

“The ability to produce external force by muscle contraction”

“The ability of a given muscle or group of muscles to generate force under specific conditions”

“The ability to overcome considerable external resistance with the most speed possible”

 

How it works?

 

Measured by the amount of force produced.

Force is measured in Newtons (N). 9.81N = 1kg.

Produced by muscle or muscle group.

It is an externally measurable application of force.

It is applied via the voluntary generation of muscular tension.

 

The Mechanics

 

Newton’s second lawForce = Mass x Acceleration

Force exerted on an external object results in that objects acceleration and a velocity of movement.

Force production is influenced by variety of factors.Elite sports performance is characterised by high force production, particularly vertical ground reaction forces.

 

Types of Strength

 

Maximal Strength - The greatest force that is possible in a single maximum contraction

Absolute strength - The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size

Competitive maximum - The maximum strength that an athlete can exert during competition over extremelly muscle excitment or arrousal.

Training maximum - The maximum an athlete uses during training sessions.

Power/speed-strength - The ability to genereate force quickly.

Relative strength - The maximum force exerted in relation to body weight or muscle size.

Concentric strength - A concentric muscle contraction is a type of muscle activation that increases tension on a muscle as it shortens.

Eccentric strength - An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. It can be 1.2 to 1.6 greater than concentric strength.

Isometric strength - An isometric muscle contraction, or static exercise, is one in which the muscle fires but there is no movement at a joint.

Special strength - A type of strength highly specific for a given sport.

Strength-endurance - The ability to express force many times over.

Elastic strength - The ability to overcome a resistance with a fast contraction

 

 

What is the difference between strength and power?

 

First, we need to know what power is…In physics: Power (P) = Work (W) ÷ Time (t)W = F.d Where F is force and d is the distance an object has travelledv = d/t Where v is velocity, d is distance travelled and t is timeTherefore: P = W/t = f.d/t = F.v

 

 

Defining Power

 

So…Power is a product of force (muscular strength) and velocity (speed with direction)

“the time rate of doing work”

Average Power in not generally of great consequence in explosive sports.

More important is the RFD. RFD = Rate of Force Development

RFD = The ability to generate muscle tension in a short period of time.

 

 

 

 

 

 

Elements of Power

 

Parametric relationship

Higher forces are due to greater mass being accelerated

Faster resultant velocities occur when mass being accelerated (force) is low

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength-speed continuum

 

POWER = FORCE x VELOCITY

 

                                 Max Stregth                      Strength-Speed                        Max. speed                       Speed-Strength

                                                           High Force                                                            High Velocity

Powerlifting           Hypertrophy           Olympic-Weightlifting            Medicine Ball Drills            Reaction Drills

 

 

 

Explosive strength index (ESD)Definition:“The percentage of maximal strength potential which is not used during a given motor task.