Strength

Concept of Strength

  • Strength is the ability of the muscle or a group of muscles to produce force against resistance.
  • It is a vital physical attribute contributing to performance in many sporting activities.
  • Strength can be improved through resistance training, which involves exercises such as weightlifting.
  • Strength development is influenced by factors such as age, sex, fibrous type distribution and training methods.

Types of Strength

Maximum Strength

  • Refers to the maximum force that a muscle or muscle group can generate, typically during a single maximal effort.
  • Exercises for improving maximum strength usually involve lifting maximum loads for only a few repetitions.
  • Powerlifters and weightlifters need high levels of maximum strength for successful performance.

Strength Endurance

  • Is the ability to sustain sub maximal muscular contractions for a extended period.
  • Activities requiring strength endurance include rowing, cycling, swimming and cross-country running.
  • Training for strength endurance involves performing multiple repetitions of sub maximal loads which improves the ability to resist fatigue.

Power

  • Also known as explosive strength, power is the ability to exert maximum force as quickly as possible.
  • Sports requiring high power include athletics, rugby, and boxing.
  • The development of power requires training with high loads and quick, explosive movements.

Factors Affecting Strength

Age

  • Muscle strength generally increases through adolescence and peaks in early adulthood, but declines with age.
  • Strength training can slow down the loss of muscle mass and strength with ageing, enhancing physical capacity and quality of life.

Sex

  • On average, men have more muscle mass and greater strength than women due to higher testosterone levels.
  • However, regular strength training can substantially enhance strength levels in both men and women.

Fibre Type

  • Our muscles are comprised of two main fibre types: type I (slow twitch) and type II (fast twitch) fibres.
  • Type II fibres are typically stronger and are engaged in high-intensity, short-duration activities.
  • The distribution of fibre types varies among individuals and can influence one’s natural strength and response to training.

Training Principles

  • Adhering to principles of training like specificity, overload, progression, reversibility and individualisation aids in effective strength development.
  • Strength training should involve specific muscle groups related to the sport, progressive overload to challenge those muscles, regular adaptation of the training routine, and proper rest to prevent overtraining and reversibility.

Remember, understanding different aspects of strength and how they can be improved is crucial in applying science to enhance sports performance.