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How to Increase Your Strength |
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Any sport technique can benefit from being stronger. An
athlete is not going to just magically jump higher, run faster and push
harder. All of these attributes can be improved through increased strength.
To increase your strength you must utilize the
fundamental physiological principals that make a person stronger.
Although there are many different types of strength and many different
exercise techniques for attaining them the laws of physiology are the
same. This means the principles of attaining strength are the same for
everyone they are to achieve overload through frequency, intensity and
volume.
Overload
- Frequency
- Intensity
- Volume
Overload simply means for a person to continually make gains in
strength one must increase the demands put on their body. In other
words to become stronger the body must be conditioned beyond the level
it is currently accustomed to. There are three ways this can be done 1)
increasing the frequency of
exercise, 2) increasing the intensity of the exercise and 3) increasing
the volume of the exercise.
Frequency is the number of training sessions done each week or each
day. Frequency must be balanced; training sessions that are too
frequent will cause over training, injury or inadequate recovery. Lack
of frequency will not result in a positive adaptation to the workout
stress. Maintaining a level of conditioning requires less frequency
that acquiring it.
Intensity is how difficult a training session is. The more effort
required during a training session the more difficult the training will
be. If the intensity of a workout is to low overload will not be placed
on the body and adaptation will not occur. If the intensity is too high
the body will fatigue more quickly and the goals of the workout may not
be met.
Volume is the total amount of weight lifted in a training session. To
increase strength you must progressively increase volume.¹ The volume
of a workout can be calculated by multiplying the number of set of an
exercise by amount of weight lifted per set. Here's an example; and
athlete who weighs 150 lbs performs 3 sets of 15 push-ups.
150 x 15 = 2,250 2,250 X 3 = 6,750 Total Volume = 6,750
All three of these variables must increase to bring about continued physiological adaptation.
Each of them must be applied systematically over time according to
every individual’s capacity this is why most one size fits all strength
programs don’t work successfully.
Good Luck and Good Training
¹Baechle, T., & Earle, M. (2000). Essentials of Strength Training and Conditioning (pg 419) China: Human Kinetics
How to Increase Your Strength by Samuel D. Kressin is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.
Based on a work at www.rotironsports.com.
Permissions beyond the scope of this license may be available at http://rotironsports.com/rot/component/option,com_contact/task,view/contact_id,1/Itemid,147/.
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