âWhat is the Strengthâ
The Strength đȘđ» is an essential physical quality to perform at the highest level.
Its formula is as follows: Strength = Mass x Acceleration
There are different types of strength but today we will focus on Maximum Strength which is "the highest force that the muscles can produce during a single contraction".
âWhy should it be developedâ
Strength is a component of Power đ„.
The formula for Power is as follows: Power = Strength x Speed
By improving your Strength, you will therefore improve your Power ! The latter is very important in sports performance because if you are more powerful you will be able to run faster đ, jump higher, push đ or pull đ€Œ harder etc.
âHow can it be developedâ
There are several methods to develop Maximum Strength :
1ïžâŁ Maximum effort method: 4 to 7 sets / 1 to 3 reps / above 85% of your 1RM / 7 minutes recovery âïž between each set.
For example, if your maximum load on 1 repetition of the squat is 100kg, then 100kg is your 1RM on that movement.
2ïžâŁ 1 to 5 reps / above 85% of your 1RM / 3 to 7 minutes recovery âïž between each set.
3ïžâŁ Compensatory Acceleration Training for the improvement of the Acceleration component of Strength.
The key point of this method is to be as explosive 𧚠as possible on the concentric phase of the movement.
â 8 sets of 3 repetitions
Between 55% and 82.5% of your 1RM / 2 minutes rest âïž between each set.
There are many other methods for developing Maximum Strength. The ones I have shared with you today are just a few of the things you can do to develop it.
It is also important to remember that the strength of a muscle is proportional to its size.
Indeed, the larger a muscle is, the more strength it can potentially generate, even though we know of very strong athletes with small physiques.
Muscular hypertrophy (muscle mass gain) therefore appears to be one of the solutions for improving Maximum Strength.
References :
- Bryant, J. (2013). Bench Press : The Science
- Cometti, G. (2005). Les méthodes de développement de la force.
- International Sports Sciences Association. (2021). Compensatory Acceleration Training (CAT) for More Power. En ligne https://www.issaonline.com/blog/post/compensatory-acceleration-training-cat-for-more-power, consulté le 26 juillet 2022.
- Office Québécois de la langue française. (2012). Définition de la "force maximale". En ligne https://gdt.oqlf.gouv.qc.ca/ficheOqlf.aspx?Id_Fiche=26501128, consulté le 26 juillet 2022.