Supertraining – What is Strength? Part I
Strength is an essential component of all human performance and its formal development can no longer be neglected in the preparation of any athlete. Successful strength conditioning depends on a thorough understanding of all processes underlying the production of strength by the body. Therefore, it is appropriate that Supertraining commences with an outline of the structure and function of the more important systems involved in producing all types of strength.
Strength is the product of muscular action initiated and orchestrated by electrical processes in the nervous system of the body. Classically, strength is defined as the ability of a given muscle or group of muscles to generate muscular force under specific conditions. Thus, maximal strength is the ability of a particular group of muscles to produce a maximal voluntary contraction in response to optimal motivation against an external load. This strength is usually produced in competition and may also be referred to as the competitive maximum strength, CFmax. It is not the same as absolute strength, which Zatsiorsky (1995) calls Fmm, the maximum of all maxima, and which usually is associated with the greatest force which can be produced by a given muscle group under involuntary muscle stimulation by, for example, electrical stimulation of the nerves supplying the muscles or recruitment of a powerful stretch reflex by sudden loading.
For certain practical purposes, absolute strength may be regarded as roughly equivalent to maximal eccentric strength, which is difficult or impractical to measure, because a maximum by definition refers to the limit point preceding structural and functional failure of the system. Thus, it is apparent that specific neural feedback mechanisms, like governors in a mechanical engine, exist to prevent a muscle from continuing to produce force to the point of mechanical failure. This is why it probably would be more practical to use the maximum explosive isometric strength (produced under so-called maximum plyometric conditions or explosive thrust against a dynamometer) as a working approximation to absolute strength (or Fmm). To prevent confusion, it also should be noted that the term ‘absolute strength’ sometimes is used to define the maximum strength which can be produced by an athlete irrespective of bodymass.
It is vital to recognise a training maximum TFmax or training 1RM (single repetition maximum), which is always less than the competition maximum CFmax in experienced athletes, because optimal motivation invariably occurs under competitive conditions (Fig 1.1). Zatsiorsky states that the training maximum is the heaviest load which one can lift without substantial emotional excitement, as indicated by a very significant rise in heart rate before the lift (Medvedev, 1986). It is noteworthy that, in the untrained person, involuntary or hypnotic conditions can increase strength output by up to 35%, but by less than 10% in the trained athlete. The mean difference between TFmax and CFmax is approximately 12.5 2.5% in experienced weightlifters, with a larger difference being exhibited by lifters in heavier weight classes (Zatsiorsky, 1995).
The merit of identifying the different types of strength or performance maximum lies in enabling one to prescribe training intensity more efficiently. Intensity is usually defined as a certain percentage of one’s maximum and it is most practical to choose this on the basis of the competitive maximum, which remains approximately constant for a fairly prolonged period. The training maximum can vary daily, so, while it may be of value in prescribing training for less qualified athletes, it is of limited value for the elite competitor.
See Part II of ‘What is Strength’ for more!
Supertraining 6th Edition by Dr Mel Siff
Supertraining by Dr Mel Siff
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