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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.
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
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”
Testing: 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)
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
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....
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
Reactive Strength "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)
Key, influential paper from Dr. Lachlan James here <a target="_blank" href="https://x.com/EamonnFlanagan/status/1748397252219982308" color="blue">x.com/EamonnFlanagan…</a>
Classic paper from Newton & Dugan (2002)
