o Maximum strength – the greatest force that is possible in a single maximum contraction
o Elastic strength – the ability to overcome a resistance with a fast contraction
o Strength endurance – the ability to express force many times over*
Each area of conditioning has it’s own specific strategy for development. Muscular strength for example would be trained through heavy weight, low volume weight training. Elastic strength would be acquired through dynamic exercises such as plyometrics or medicine ball routines. And finally, strength endurance would be gained by performing exercises like low weight, high repetition weight or circuit regimens.
When we push our muscles to overload, a few things happen. The first, which most of us have heard of, is known as muscular hypertrophy. This is the increase in the cross-sectional area of a muscle fiber, resulting in a size and mass increase. Secondly, biochemical changes occur which help to increase the oxidative capacity of the muscles. This means that the muscles require less oxygen intake to perform at the same level.
After training a certain muscle for an extended period of time, you will start to see an increased response rate in muscle contraction from your central nervous system which translates into more force delivered. “The central nervous system (CNS), is the system of your body that controls and dictates conscious movement”. By developing the neural pathways to the CNS, you will see very impressive gains in your strength and explosion.
By Dylan Davie
Training For MMA Part III – Speed next week
(* from brianmac.co.uk)