Strength Training

Introduction

1. Strength endurance: aerobic muscle endurance and anaerobic strength endurance
2. Maximal strength: hypertrophic basic strength and maximal strength
3. Speed strength
4. Explosive strength.

Articles

1

Muscle Activation Strategies During Strength Training With Heavy Loading vs. Repetitions to Failure Sundstrup

• Emil; Jakobsen, Markus D; Andersen, Christoffer H; Zebis, Mette K; Mortensen, Ole S; Andersen, Lars L

Journal of Strength and Conditioning Research 26(7):p 1897-1903, July 2012. | DOI: 10.1519/JSC.0b013e318239c38e https://journals.lww.com/nsca-jscr/fulltext/2012/07000/Muscle_Activation_Strategies_During_Strength.21.aspx

• Evaluate muscle activation strategies with electromyography (EMG) during heavy repetitions vs. repetitions to failure with lighter resistance
  • During the failure set, normalized EMG was significantly lower during the first repetition and significantly higher during the latter repetitions compared with the heavy 3-RM set (p < 0.05).
  • The trapezius from 86 to 124% maximal voluntary contraction (p < 0.001)—and reached a plateau during the final 3–5 repetitions before failure.
  • Median power frequency for all examined muscles decreased throughout the set to failure in a linear fashion, indicating progressively increasing fatigue.
• EMG can be used to estimate the level of muscle activation during strength training and rehabilitation exercises. Furthermore, EMG amplitude and power spectral analysis are commonly used to study muscle fatigue

1

Sundstrup, E, Jakobsen, MD, Andersen, CH, Zebis, MK, Mortensen, OS, and Andersen, LL. Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. J Strength Cond Res 26(7): 1897–1903, 2012—Going to failure, or not,

3

https://journals.lww.com/nsca-scj/fulltext/2014/08000/Strength_and_Conditioning_for_Soccer_Players.1.aspx?src=Week%2047%20-%20NSCA%20Top%20Articles%20-%20Sports%20Medicine

3

https://journals.lww.com/acsm-essr/fulltext/2021/01000/strength_training__in_search_of_optimal_strategies.2.aspx

Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance

• “overload” principle: a minimal load/contraction intensity must be exceeded during the training sessions to increase muscle strength

4

Force-Velocity Analysis of Strength-Training Techniques and Load Implications for Training Strategy and Research CRONIN, JOHN B.1; MCNAIR, PETER J.2; MARSHALL, ROBERT N.3

https://journals.lww.com/nsca-jscr/abstract/2003/02000/Force_Velocity_Analysis_of_Strength_Training.23.aspx

• the force-velocity response of the neuromuscular system to a variety of concentric only, stretch-shorten cycle, and ballistic bench press movements.
• performed 4 types of bench presses,
  • concentric only,
  • concentric throw,
  • rebound, and
  • rebound throw, across loads of 30–80% 1RM.
• Average force output was unaffected by the technique used across all loads.

2: Book,

https://books.google.ee/books?hl=en&lr=&id=3v3FDwAAQBAJ&oi=fnd&pg=PP2&dq=strength+training+strategies&ots=_oMsO_OU7I&sig=Lt4AYgbgjHrfITQLZHWIAoIiUXU&redir_esc=y#v=onepage&q&f=false

3; book

https://books.google.ee/books?hl=en&lr=&id=SOjE7VQ2iWkC&oi=fnd&pg=PP7&dq=strength+training+strategies&ots=-cE5Prm0iP&sig=U0-ZsgO3aKbPdUkgHKXEMv5MxX8&redir_esc=y#v=onepage&q&f=false

1

Strength Training for Endurance Athletes -- Theory to Practice Bazyler, Caleb D. MA; Abbott, Heather A. M.Ed; Bellon, Christopher R. MA; Taber, Christopher B. MS; Stone, Michael H. PhD

Strength and Conditioning Journal 37(2):p 1-12, April 2015. | DOI: 10.1519/SSC.0000000000000131

https://journals.lww.com/nsca-scj/fulltext/2015/04000/Strength_Training_for_Endurance_Athletes__Theory.1.aspxPor

1

https://www.mdpi.com/2308-3425/12/1/7

Muscular Performance and Blood Pressure After Different Pre-Strength Training Strategies in Recreationally Strength-Trained Women: Cross-Over Trial

Delayed onset muscle soreness DOMS

Vitamin E (McArdle et.al. 2000, 420)