Methodical aspects of strength training
Strength training must be systematically built up. Core and joint stability, the load tolerance of bones, muscles, tendons and ligaments, intra- and inter-muscular coordination are more important in everyday life and in most sports than a large muscle mass.
When organising strength training, the parameters of the training plan must be observed and specifically applied. It is important that the body is gradually prepared for the load before working with heavy weights and complex exercise sequences. The following parameters must be considered and defined when planning strength training:
Type of strength training: maximum strength, explosive strength or reactive strength training
Type of stimulus: static (isometric) or dynamic (concentric, eccentric, reactive)
Stimulus intensity: Percentage of maximum strength (% of 1 RM) and type of execution (slow, explosive or similar)
Stimulus duration: load duration (in sec), number of repetitions (per set/series), number of sets/series per training session
Stimulus density: ratio of load and recovery time, information on break lengths between sets/series
Training frequency: number of units per week
Training equipment: Do you train with your own body weight or do you use aids (weight machines, medicine balls, elastic bands, etc.).
Intramuscular coordination and hypertrophy
Through targeted strength training, the muscle can learn to activate more fibres at the same time. The number of muscle fibres activated in parallel can thus be increased. This improved intramuscular coordination results in an increase in strength with the same muscle cross-section. Hypertrophy training (building muscle mass), on the other hand, leads to an increase in strength through an increased muscle cross-section. Before hypertrophy sets in during maximum strength training, the muscle always first gains a certain amount of strength through improved intramuscular coordination. Training beginners will therefore gain maximum strength in an initial phase without increasing the muscle cross-section.
As many visitors to the gym are looking for a visual change, the method of hypertrophy training, i.e. building muscle mass, is very popular. The training programme is put together according to this objective, whereby you can rely on common parameters:
The maximum load is often difficult to determine (load too heavy, uncertainty, lack of support, inadequate technique and exercise execution), which is why a concept of the individual hypothetical maximum weight (h1RM) was created. The h1RM table is relatively accurate and easy to use for basic exercises such as squats, bench presses, etc., but is not suitable for complex and specialised exercises.
Principles for strength training
For children, adolescents and beginners, gentle, moderate forms of strength training are sufficient to maintain neuromuscular functions and develop strength. In any case, it is important to ensure that the loads are tailored to the physical requirements. In competitive sport, the aim is to utilise the existing adaptation potential to a large extent or completely. Athletes must therefore carefully approach the limits of their individual resilience.
Strength training makes sense at any age. In childhood, it ensures optimal development and integration of the neuromuscular system, in adolescence, optimal utilisation of the sensitive phases for the development of all organs and organ systems, and in adulthood, optimal maintenance of neuromuscular functions and healthy body proportions. Finally, in old age, strength training serves to optimise the maintenance of bone and muscle mass and prevent age-related loss of resilience and strength.
Before strength training, you should always physically and mentally prepare yourself for the exercise. This includes warming up the larger muscle groups and mobilising the joints. If necessary, the body can be supplied with protein before training. When choosing exercises within a strength training session, the large muscles are selected before the small muscles, multi-joint exercises before single-joint exercises and complex exercises before simple exercises. As core stability must be guaranteed during all exercises, specific exercises for the core are postponed to the end of the training session. Consideration is given to level-appropriate loading and that you concentrate on the weights and prepare yourself with light loads first. During training, it is important to pay attention to correct exercise execution and the statics of the trunk. A clean technique and execution of the exercise are more important than a new record (quality before quantity). It is important to recover between the individual sets/series and exercises. The stressed muscles can be loosened up a little and stretched slightly during the breaks to optimise blood circulation. The aim of training is to strive for long-term and harmonised development (avoid imbalances). After training, regeneration is initiated with gymnastic exercises before a light run-out is carried out. Endurance training should be avoided after strength training, as this reduces its effect. Sufficient fluids (no alcohol), a healthy diet and sufficient recovery also promote the effects of training.