There are many factors affecting the maximum strength, among which the cross section of muscles, the coordination between muscles and muscle fibers are the main factors affecting the maximum strength.
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Main training methods
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(1) Repetitive training method
——High intensity repetitive training method.The purpose of this method is to improve the maximum strength and reduce the increase of muscle fiber volume by improving the coordination within and between muscles of athletes.The load intensity of this method is controlled above 85% of the maximum intensity;Load quantity, 1-6 times per group, 3-6 groups;The interval is 2-5 minutes.
——Medium intensity repetitive training method.The purpose of this method is to increase the muscle fiber volume by increasing a certain load stimulation.The load intensity of this method is controlled between 65% - 85% of the maximum intensity;Load quantity, 6-12 times per group, 3-6 groups;The interval is 30 seconds to 1.5 minutes.
(2) Ultimate strength method
The outstanding feature of the ultimate strength method is that the load strength reaches the limit value.The selection of load intensity in this method starts from approaching my maximum intensity, and then increases gradually;Number of loads, 1-2 repetitions;The interval between groups is 4-5 minutes.Taking snatch as an example, the training intensity of the first stage is tentatively set at 100 kg. After one stage of training, when the athletes have adapted to this intensity and can use this intensity to lift twice in succession, they can increase their weight. If they increase to 102.5 kg, they will start the second stage of training,So as to continuously improve the adaptability of athletes to high intensity loads and develop their strength quality.
This method is mostly used for training high-level athletes.During training, the waist of athletes should be protected to prevent injury accidents.
(3) Limit number method
The extreme number method is a training method that uses a certain intensity to reach the maximum number of exercises.This method has significant effect on promoting muscle hypertrophy and increasing muscle cross-sectional area.The training intensity of the extreme number method is controlled between 65% - 85% of the maximum intensity.
(4) Static exercise method
Static exercise can improve the maximum strength of athletes.When the load intensity is 60-70% of the maximum intensity, the duration is 6-10 seconds;When the load intensity is 80-90% of the maximum intensity, the duration is 4-6 seconds;When the load intensity is more than 95% of the maximum intensity, the duration is 2-3 seconds.The number of practice groups shall not exceed 4.The interval time is relatively long.
Attention: combine static exercise with dynamic exercise, remind athletes to take deep breath before exercise, do not exert too hard, and strengthen relaxation exercise after exercise.
(5) Pyramid training method
The strength of this method shall not be less than 65% of the maximum strength at the beginning, and then gradually increase the strength and reduce the number of repetitions until 100% of the maximum strength.
Specific requirements: the starting load shall be 70% of the maximum load, and four groups shall be conducted, four times for each group;Increase the load to 80%, do three groups, three times each group;When the increasing load is 90%, do 2 groups, twice for each group, until the load reaches 100%, do 1 group, once for each group[1]。
Assessment of maximum strength
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The maximum strength of athletes can be measured not only in the process of completing the competition action, but also in the process of completing the action close to the competition action;It can be measured under both static and dynamic conditions.
The disadvantage of using dynamic exercise with maximum negative weight to evaluate athletes' maximum strength is that with the change of joint bending angle during muscle work, the strength of muscle work is constantly changing, so the evaluation result is not very accurate.However, the use of static state means to assess the maximum strength of athletes is of little significance for periodic sports events. Even if the maximum strength measured by muscles under static state is very high, it does not mean that the athletes' muscles have a very high level under dynamic state during competition. Moreover, static exercise can only assess the strength in a certain static position,It does not represent the strength of the whole movement process.The ideal method to evaluate the maximum strength of athletes is to measure the maximum strength value of muscle isokinetic test. The advantage of this method is that the equipment can show the maximum strength when moving at different speeds.
When assessing the maximum strength of athletes, attention should be paid to: different assessment standards should be formulated according to the characteristics of the specific event;When measuring the maximum strength of the working muscles, we should pay attention to the evaluation of the maximum strength of the opposing muscles;It is necessary to pay attention to the evaluation of the maximum force of local main movement links as well as the evaluation of the overall maximum force effect.
Commonly used maximum strength test methods: bench press, half squat, deep squat, grip strength, back muscle strength, arm flexion and suspension, pull up, arm flexion and extension on parallel bars, push ups and other indicators.
