This slide covers topics on mean, methods and development of strength training,

1. Prof. Dr. A.MAHABOOBJAN
Bharathidasan University,
Tiruchirappalli, Tamilnadu, India.

2. STRENGTH
It is ability to overcome resistance or act against
resistance.
Muscular Strength:
The maximum amount of force that a particular muscle
or muscle group can exert against a resistance.
1. Dynamic Strength: Isotonic-lifting & moving
2. Static Strength: Isometric-pushing against the wall

3. FORMS OF STRENGTH
(Types of Strength)
1. Maximum Strength
2. Explosive Strength
3. Strength Endurance

4. Maximum Strength
 Ability to overcome the maximal possible resistance.
 Overcome a resistance in a single maximum
contraction.
 It is the highest possible resistance which a sportsmen
can overcome through voluntary contraction of the
muscles.
Eg: Wt.lifting and Throws

5. Explosive Strength
 It is an ability to over come the maximal possible
resistance.
 It is the ability of the player to overcome resistance
with high speed.
Eg: In throws – strength is stronger then speed
In sprint, boxing, team games – speed is stronger
then strength

6. Strength Endurance
 It is an ability to overcome the resistance for longer
time under the condition of fatigue.
 It is the ability to execute cyclic or acyclic movements
at high speed under conditions of fatigue.
Eg: Jumps and combative sports – resistance -
overcome again and again with high speed under the
conditions of fatigue.

7. Apart from Maximum Strength, Explosive Strength and
Strength Endurance the following terms are also used
 General Strength: Ability to overcome the various type of
resistance with the involvement of many muscles. (overall
strength of the body)
 Specific Strength: Act against the resistance with the involved
of specific muscle, those muscle involving the particular
activity.
 Static Strength: Development of tension within a muscle with
no change in the overall muscle length.
 Relative Strength: Ratio between maximum strength and body
weight. Strength relation to the body weight of the sportsman.

8. Training for the Strength Improvements
 Physical exercise with external resistance: Weight
training exercise – with weights, dumbbells,
barbell, iron shoes, sand bag with partners, with
elastic materials etc...
 Exercise with ones own body weight as resistance –
All types of jumps, wall bar exercise, push ups, pull
ups, sit ups, rope climbing etc…

9. DEVELOPMENT OF STRENGTH
 Maximum Strength: Weight training
 Explosive Strength: Conditioning exercises,
Medicine ball exercises, Plyometric exercises, weight
training
 Strength Endurance: Circuit training, Dumbbell
exercise, Weight training, hill training

10. Load for Strength Training
Maximum
Strength
Explosive
Strength
Strength
Endurance
Intensity 90 – 100% 80 - 90% 40 - 60%
Repetition 1 – 3 4 – 8 More then 12
Recovery Full 3 Min 1 1/2 to 3 min 1 to 1 ½
Set 3 - 10 3 - 6 3 - 6