How do you start to train strength?

FOUNDATION TRAINING FOUNDATIONS

- Main theories:
1. Bodybuilding: they are primarily interested in getting an increase in muscle mass. They execute sets of 6 to 12 repetitions until exhaustion. Except for a few cases, increasing muscle mass is rarely beneficial for athletic performance. Since most of the sport movement is explosive, the slow contraction that is practiced in bodybuilding has limited its positive influence on other sports, while sports techniques are practiced with speed, bodybuilding leg extensions are three times slower And run at a speed of 600 milliseconds.

2. Weightlifting: exerted an important influence during the beginnings of the training of the force. Even today, many coaches and coaches continue to use traditional weightlifting movements such as laden weight and weight and strength, despite the fact that with these movements, agonist muscles or primary motors are rarely used. Mainly use in specific sports techniques. It is essential to make a careful assessment of the needs of weightlifting techniques, especially for young athletes or without experience in strength training, since there is evidence of the incidence of injuries in several of these cases.

TRAINING PROGRAM DESIGN

To design a strength training program, the following steps must be taken into account:

A. Select the type of force:

The type of sport-specific strength combination is selected based on the concept of periodization and is specific to each phase. This concept allows the coach to decide the percentage of 1RM to be used, the number of repetitions and series ...

B. Select the exercises to be practiced in the training.

The training exercises should be selected according to the specific aspects of the sport, with the needs of the athletes with the training phase. Each technique is run with the primary motors, which can be different from one sport to another, depending on the requirements of each specific technique. Therefore, the instructor must first identify the first motors and then select the strength exercises that best achieve the participation of these muscles. At the same time, they must take into account the needs of the athletes, who depend on their sport history and strengths and individual.

C. Evaluate maximum force

Maximum strength is the highest load an athlete can lift in an attempt and you coaches turn to it to calculate 1RM of your athletes. Coaches should know the maximum strength of each athlete in at least the master exercises of the training program. Often the load and number of repetitions are chosen at random, or following the programs of other athletes. These data are only valid for a certain training cycle.

METHODOLOGY OF TRAINING

 Macrocycle: it is the concept that refers to the general training plan of the training, which can be divided into: annual, biannual. In the field of bodybuilding, being generally used by people who are not competitive athletes, it is usually open.
 Microcycle: they are smaller units of the training and can vary between 1 and 4 weeks, sometimes extending up to 6.
 Mesocycles: this type of division is composed of several sets or blocks of microcycles. Each Mesocycle can contain 1 to 12 microcycles.

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