Maximum strength training
definition
The maximum strength is not only the highest performance that human muscles can perform, but is also elementary for almost all movements and sports. The maximum force is the force that is necessary to overcome a maximally heavy object in one repetition. It also has a clear influence on strength skills: reactive strength, strength endurance and speed strength.
Procedure for maximum strength training
Good maximum strength training must be well prepared. This includes a proper training plan with exercises, sets, repetitions, breaks, warm up and cool down, as well as a final stretching / stretching.
The training plan should be complete and the warm-up can begin. It is important to warm up the muscles that will be used in the following workout. This can be done with a jump rope, treadmill, functional exercises and the exercises from the training plan. It is important that the loads during a warm-up are not too high. The muscles should be warmed up slightly and the circulation set in motion. This will reduce the risk of injury.
After warming up start with the first set and the first eight to ten repetitions. These are for example 80% of the 1RM (Repetition maximum), followed by a three to five minute break.
Now the second and third movements follow with a sufficient break in between.
Four sets are performed per exercise before changing the exercise. After the workout is over, a small warm-up and stretching program should be completed. This primarily serves to regenerate the muscles and the circulation and is therefore already an optimal preparation for the next workout.
How often should I do maximal strength training per week?
Each form of training is different in intensity and demanding. Since maximum strength training always works over 80% of the 1RM, maximum strength training should not be carried out every day. The body needs time to recover from the units. However, the number of units per week also depends heavily on the person's level of training, the exercises and the extent.
In theory, two to three units per week are spoken of. Beginners in particular should adhere to this at first, otherwise there is a risk of overload.
How many reps should i do?
The number of repetitions is a much debated topic, and the number of repetitions also varies depending on the type of exercise. Some recommend four to eight repetitions, others six to ten. In theory, eight to twelve repetitions are often spoken of in order to train maximum strength. You should stick to this, especially at the beginning, if you do not have sufficient experience. Advanced athletes can then vary the number of repetitions and sets.
It is important, however, that the number of repetitions does not exceed twelve repetitions. Then it can happen that you no longer train maximum strength, but rather the other strength properties, such as Strength endurance.
You might also be interested in this topic: Speed strength training
What does maximum strength training for the legs look like?
In order to train the legs optimally and to get the maximum power out, an athlete needs the right exercises and training parameters.
- The first exercise you can start with is the squat. Five to eight repetitions are performed and the exercise is ended after four to five sets. Leg curls and leg extensions are also good exercises that can be incorporated into maximum strength training. However, it is important to train the muscles of the player and the opponent in order to prevent an imbalance.
- The next exercise is the leg press, which can be done lying down or sitting down. In a sitting position, the lower back is also integrated into the working muscles. The leg press can be trained with one or both legs, depending on how fit the athlete is and what training goals he is pursuing.
- The calf raise is another exercise that is great for maximal strength training of the legs. You don't need any weights at first, just a step and your body. One leg is placed on the step with the ball of the foot so that the heel is free. Now the entire body weight is shifted onto the ball of the foot on the step. The heel is lowered to below the horizon of the step and then moved back up as explosively as possible into the “tiptoe position”.
Finally, of course, a stretching program and a little warm-up should not be missing.
How many sentences should I do?
The sets are similar to the repetitions. Depending on the scope, stimulus, intensity and experience of the training, you should choose between three, four or five sets. The safe variant is definitely to start with three sentences and slowly feel your way.
How quickly can I improve my maximum strength?
Since the maximum strength and endurance of an athlete can be trained very well, it is not surprising that noticeable and visible successes occur after a few weeks. The maximum strength can be improved relatively quickly. A beginner should easily manage to increase his maximum strength by at least 50% after a year with a healthy and balanced training plan (formulated carefully). Since every athlete is different, the bodies of every individual athlete also adapt at different speeds. In general, however, one can say that the first results appear after a few weeks.
Maximum strength training for cycling
Since the maximum strength is the basis for speed strength and endurance, it is also of great importance for cycling. With higher maximum strength performance, higher results can also be achieved in cycling, as the movement economy of the legs is improved. In general, the increase in maximum strength has a positive effect on endurance sports.
Maximum strength training for climbing
Maximum strength is also important for climbing. The effects on strength endurance and speed strength are particularly important. The climber must be able to endure the wall and be able to hold certain holds for as long as possible. He also needs a lot of strength to pull his body up again and again.
Does maximum strength training help against osteoporosis?
Good strength training can bring progress and improvement in osteoporosis. Due to the high stimuli of the maximum strength training, the bones are naturally stimulated to renew and strengthen themselves. This stimulus can prevent osteoporosis. In addition, osteoporosis can be improved through light weight training.
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Bench press
The bench press is one of the most popular strength training disciplines. There are different methods to train maximum strength in bench press: the classic maximum strength method, pyramid training, the supramaximal method and the Madcow principle. The latter will be presented briefly. This principle involves training three times a week and performing five sets of five repetitions per unit per exercise.
Read more about this: Bench press
