Not all strength is created equal
Strength quality classification: implications for training & testing
We can consider strength activities as a function of their contraction times & their external load.
Discrete qualities will share <50% common variance
Maximal Isometric Strength
“… ability to express the highest amount of force in isometric conditions"
Isometric strength is non time dependent and not dependent on ability to sustain the effort.
“… ability to express the highest amount of force in isometric conditions"
Isometric strength is non time dependent and not dependent on ability to sustain the effort.
Testing:
Iso. mid thigh pull (or squat)
Site specific (eg seated calf)
Metrics:
Fmax (pk force)
Rel. force (Fmax / BM)
Training:
Isometrics (pushing/yielding)
Switches & holds
Pause variations
Beware: can be limited transfer between isometric and dynamic strength qualities
Iso. mid thigh pull (or squat)
Site specific (eg seated calf)
Metrics:
Fmax (pk force)
Rel. force (Fmax / BM)
Training:
Isometrics (pushing/yielding)
Switches & holds
Pause variations
Beware: can be limited transfer between isometric and dynamic strength qualities
Heavy maximal dynamic strength.
Typically the domain of the weight room. >85% 1RM lifting in compound movements
Non time dependent. "“… ability to express the highest amount of force in dynamic conditions against very heavy loads”
Typically the domain of the weight room. >85% 1RM lifting in compound movements
Non time dependent. "“… ability to express the highest amount of force in dynamic conditions against very heavy loads”
Testing:
1 rep max (1RM)
Load:Velocity profiling
Metrics:
1RM
Velocity @ fixed load
Training:
Strength training @ >80% 1RM with low reps in reserve
1 rep max (1RM)
Load:Velocity profiling
Metrics:
1RM
Velocity @ fixed load
Training:
Strength training @ >80% 1RM with low reps in reserve
Fast Dynamic Strength
Typically "jump" or "throw" based ballistic training
"... the ability to express force maximally against low (or zero loads) in short time periods (300-600ms)
Typically "jump" or "throw" based ballistic training
"... the ability to express force maximally against low (or zero loads) in short time periods (300-600ms)
Testing:
Squat jump (concentric only)
Countermovement Jump (Slow SSC)
Med Ball throw for distance (upper body)
Metrics:
Jump height (or distance)
FT:Contraction time
Relative peak power (W/kg)
Training:
Jump training
Light load ballistic training
Med ball throws
Squat jump (concentric only)
Countermovement Jump (Slow SSC)
Med Ball throw for distance (upper body)
Metrics:
Jump height (or distance)
FT:Contraction time
Relative peak power (W/kg)
Training:
Jump training
Light load ballistic training
Med ball throws
Explosive Strength
"The ability to express force, maximally, in short time periods against high external load"
"... the ability to increase force quickly from a low or resting level"
Often the domain of weightlifting (snatch, clean, jerk) but there are alternatives....
"The ability to express force, maximally, in short time periods against high external load"
"... the ability to increase force quickly from a low or resting level"
Often the domain of weightlifting (snatch, clean, jerk) but there are alternatives....
Testing:
IMTP (early phase force)
Loaded Squat jump
Depth jump (high drop heights)
Metrics:
Force @ 200ms (or less)
RFD
Training:
Weightlifting variations (from blocks, pins)
Concentric-only loaded squats, jumps and throws
Depth jumps
IMTP (early phase force)
Loaded Squat jump
Depth jump (high drop heights)
Metrics:
Force @ 200ms (or less)
RFD
Training:
Weightlifting variations (from blocks, pins)
Concentric-only loaded squats, jumps and throws
Depth jumps
Reactive Strength
"Plyometric ability"
"... the ability to express force maxiamlly in fast SSC actions during short ground contact impacts (<250ms)..."
Bounces, hops, rebounds.
"Plyometric ability"
"... the ability to express force maxiamlly in fast SSC actions during short ground contact impacts (<250ms)..."
Bounces, hops, rebounds.
Testing:
Drop Jump (DJ)
10-5 Rebound Jump Test
Bounds for distance
Metrics:
Jump height
Contact time
Reactive strength index (RSI)
Training:
Plyometrics (general & specific)
Drop Jump (DJ)
10-5 Rebound Jump Test
Bounds for distance
Metrics:
Jump height
Contact time
Reactive strength index (RSI)
Training:
Plyometrics (general & specific)
Classic paper from Newton & Dugan (2002)
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