Force training part 2

3. MAXIMUM FORCE

In most sports, strength is required, but a specific type of force. The FM plays an important, if not decisive, role in the creation of a specific sports force. Although the role of FM varies by sport, it largely determines the length of the phase. The more important the role of FM, the longer the phase.
The exercises used for the development of FM are not practiced with the conditions of exhaustion of bodybuilding. Due to maximal activation of the central nervous system (CNS), including factors such as concentration and motivation, FM training improves the CNS links and this favors muscle coordination and synchronization.
- Maximum load method:
In the periodization of the force, FM is likely to improve through the maximum load method is the most determinant factor in the development of the specific force for a sport. This improvement has the following advantages:
1. It increases the activation of the motor units, which increases the recruitment of the muscular fibers.
2. It represents the determining factor in the increase of power.
3. It is elemental for the improvement of speed and power, which has to be short and medium duration.

- Design of the program:
• Apply the principle of progressive increase of the load in the training.
• Start immediately the annual plan for strength training based on the concept of periodization.

- Load:
To produce the greatest improvements in FM, the primary motors must withstand the worst of the work. We must plan the training sessions with the highest number of training series that the athlete can tolerate (8 to 12). As this is only possible with a reduced number of exercises (3 to 5), only exercises for the primary motors should be chosen.
• Load 85 - 100%
• Number of exercises 3 - 5
• Number of replicates 1 - 4
• Series no. 6 -10
• Rest interval 3 - 6min
• Frequency per week 2 - 3 (4)

4. CONVERSION PHASE: POWER

Strength training has come to be widely accepted as a determinant of athletic performance. Nowadays almost all athletes have some type of training program.
Power is the quality of the neuromuscular system necessary to produce the greatest possible force in the shortest time. The power is simply the force x speed. As far as sport is concerned, any increase in power should be the result of improvements in strength, speed or combination of the two.
The advantage of this high-speed training is that it trains the nervous system. Performance improvement may be based on neural changes that help individual muscles to improve performance capacity (Sale, 1986).
There are different methods for power work:

.

A. ISOTONIC METHOD:

The attempt to shift a weight as fast and forcefully as possible throughout the range of motion is one of the classic methods of power training. Free weights and equipment that can move quickly are a good way to develop power.
- Design of the program
• Load: cyclic *
Acyclic * 30-50%
50-80%
• Number of exercises 2 - 4
• Number of repetitions 4 - 10
• Series number 3 - 6
• Rest interval 2 - 6min
• Fast execution speed
• Frequency per week 2 - 3


* Cyclic: they are characterized by following the same pattern of movement, as rowing, swimming and cycling
* Acyclic: characterized by the complex organization of motor actions and intensity, such as football, basketball, volleyball

B. BALLISTIC METHOD:

Muscle energy can be applied in different ways and against different types of opposition. When the counter-resistance is greater than the athlete's strength, there is no isometric movement (muscle tension and keeping it in a position that gets some muscle tension). If the resistance is slightly less than the maximum capacity of the athlete, the weight bar or the equipment to train, will move slowly.
- Design of the program:
Ballistic exercises can be planned at the end of the training session or after warm-up.
• Standard Load
• Number of exercises 2 - 5
• Number of repetitions 10 -20
• Series number 3 - 5
• Rest interval 2 - 3 min
• Speed ​​Explosive
• Frequency per week 2 - 4

SUMMARY

  

Type of force	Organization	Speed	Pauses	Series number	Load	Number of repetitions
Initial adaptation	Circuit	Low / medium	Brief or none	1 - 4	30 - 60% RM	3 -8
Basic	Circuit	Medium	Brief or none	1 - 3	50 - 60% RM	4 -10
Hypertrophy	Divided routines (per muscle)	Slow	15 '' to 2 '	4 to 20	70 - 90% RM	6 - 10
Maximum	Main Exercises	Slow to Medium	3 - 5´	2 - 8	50 - 110% RM	4 - 10
Explosive	Competitive Exercises	Maximum	1 - 3´	3 - 6	20 - 90% RM	2 -7

    

Tudor O. Bompa (2006) Periodización del entrenamiento deportivo. Santiago, Chile, Paidotribo