TRAINING FORCE

 TRAINING FORCE

 

For Zatsiorski, strength training must generate maximum tensions, which can be done in 3 ways:

 

- by the maximum forces : with a load greater than 85% of max  am éliore especially the Force Max without mass increase          

- by dynamic forces : with a non-maximum load at maximum speed    especially improves the Force Speed relation          

- by repeated efforts : with a sub-maximum load until exhaustion  improves Max Force and promotes hypertrophy.          

 

Whatever method is chosen, it is first necessary to define the maximum load which will serve as a reference for the calculation of the training loads: it is the 1 RM (Maximum Repetition).

 

It is evaluated from a test which only has value if it is reproduced identically thereafter, respecting in particular 2 parameters :

range of motion

speed of execution.

 

The 1 RM is most often evaluated by a maximal test . After a warm-up, the subject is asked to lift an increasing load which is gradually increased until it finds that which the subject can only mobilize once and once only. This load will be used as a reference for the calculation of the loads.

 

The development of computer science now makes it possible to calculate this 1 RM from a submaximal load . We use an average load that the subject will mobilize a maximum of times (preferably between 8 and 15 ) from which we can deduce the 1 RM thanks to  the formula of BRZYCKI:

 

                           charge                                          

      1.0278 - (0.278 x number of repetitions)

 

 

 

 

 

 

 

 

 

 TRAINING FORMS

 

a / Concentric training : Strength> Resistance

 

It is the most popular form of strength training in which Strength is greater than Resistance.

 

We develop the concentric force in 2 ways :

 

without additional load : we simply use the weight of the body in simple exercises such as push-ups, pull-ups on the arms, flexing the lower limbs, climbing stairs, etc. 

 

with additional load : a percentage of the 1 RM is used (between 50 and 100%) which will define the intensity of the work and the type of training : the higher this percentage of the maximum load, the less repetitions are made. We generally define 3 sectors to train the force with additional loads :  

- Maximum strength : with a load of 85 to 100% of the maximum: 1 to 5 reps          

- Dynamic strength : with load between 65 and 85% of the maximum: 6 to 12 reps          

- Endurance strength : with a load between 50 and 65% of the maximum: 13 to 20 reps          

 

 

 

 

 

In the training with additional load, we work :

 

at constant load : we keep the same workload to carry out several series. This is the most commonly used form.

 

at variable load: the load is changed during the series or on the alternation of heavy loads and light loads in the same session or during the same series. This is the most effective method because we will “ surprise ” the muscle and force it to adapt. Example of 2 forms of work :  

a classic in bodybuilding training : the pyramid.

a form more linked to the sporting gesture : training by contrast

 

The pyramid (typical exercise of training with variable load) For the same exercise , we change the load and the number of repetitions after each series: the load increases and the number of repetitions decreases with each series.

 

6 th 1 x 95%

5 th series 3 reps 90%

4 th series 5 reps 85%

3 rd series reps 7 to 80%

2 nd series 10 reps 75%

1 st Series 12 reps at 70%

 

 

The contrast method makes it possible to transfer the force acquired with heavy loads to rapid movements with light loads or without load. In the preparation for a sport, it allows a significant volume of work and a direct relationship with the sporting gesture : we follow up work with heavy loads with oriented multifaceted exercises and specific gestures. Example : sequence of squats and bounces on benches.  

 

Other forms of concentric drive

pre-fatigue: analytical work on a specific muscle group, which is carried out before a global exercise. Ex: do a series of deviations before the bench press.

 

post-fatigue: analytical work on a specific muscle group, which will be performed after a global exercise. Ex: after a series of squats, continue with Leg Extension.

 

 

 

 

 

 

b / Eccentric training : Resistance> Force

 

This is the form of reinforcement in which Resistance is greater than Strength. It is practiced :  

 

- without additional load : it is a very effective reinforcement, which corresponds to a braking effort of the muscles. It exists in natural gestures such as running : the damping phase is an eccentric effort of the thigh muscles. We also do eccentric work when we go down stairs or down a slope ( walking, running, skiing ). In sports preparation, the form most used is jumps in which the more the height increases the more the eccentric force developed is important. 

 

It is a very efficient form of work, but it is traumatic for muscle insertions. It leaves aches and pains that take a long time to eliminate, which requires more recovery times.

 

- with additional charge : it is reserved for trained athletes because we use loads equal to or greater than 1 RM. In practice: the subject will brake alone on part of the movement and his partners will help him to mobilize the load on the concentric part. Example: in bench press, the bar is loaded to 100 or 110% of the subject's possibilities, he alone lowers the bar on the chest, his partners help him to raise it.

 

This form of training is also used in physiotherapy for the treatment of certain tendon pathologies ( Stanish protocol). Example : in rehabilitation of tendon pathologies of the knee, with the oblique press, the patient pushes the load with both legs and brings it back to the starting position by braking it with only one.   

 

c / Isometric training : Strength = Resistance

 

It is about putting the muscle in maximum contraction without there being any displacement. It is practiced in several forms with or without load, but in particular :  

 

- total fatigue: we maintain the contraction position until exhaustion. This t t e form of work is done without load or with a load of 50 to 90% of maximum.

 

- the stato-dynamic: we mark a pause in a concentric movement , then we end the movement explosively.

 

 advantage: c 'is an easily drive to implement, for creating maximum voltages and to select precisely one working angle.

 disadvantage: the gain in strength occurs exclusively in the working position, and this form of work does not promote coordination.

 recommendation: couple the isometric work with the concentric

 

Interest in rehabilitation: static work is also used in some programs by physiotherapists. Example : Intermittent Static Work of Troisier : alternating static contractions of 6sec - rest for 6sec at 50% of the Max Force.    

 

d / Plyometric drive : Eccentric + Concentric

 

It is the combination of an eccentric muscle contraction and a concentric contraction, performed in a very short time. In practice, we cause a counter movement which causes a sudden stretching of the muscle, which makes it possible to produce a stronger contraction and a much faster shortening. L has pliométrie uses the releasing of energy provided by the elastic component and the resulting reflexes sudden tensioning of the muscle to increase the nervous control.

 

We distinguish :

- The simplest plyometrics : based on leaps with hoops, low hurdles, benches, ... or simply skipping.

- High plyometrics : based on jumps down from varying heights (40 to 100 cm depending on the subject's possibilities) followed by rebounds.

 

It is a very efficient form of work which corresponds well to the explosiveness of the sporting gesture but which requires a lot of precautions (in high plyometrics) because of the risk for muscle insertions.

 

e / Isokinetic training

 

Literally it is a work at constant speed with a resistance adapted to the force developed. This type of work can only be done on specific machines that allow speed control from the start to the end of the movement. It is used for the specific assessment of the strength of a muscle group and for specific strengthening. This form of work offers 2 major advantages : 

safety : because the resistance is adapted to the strength of the subject

efficiency : because the force developed is maximum over the entire range of motion

 

f / Electrostimulation

 

Muscle strengthening work from artificial electrical stimulation , replacing the natural stimulation conveyed by the motor neuron. It is a very effective form of work, which is regularly used in physiotherapy where it makes it possible to limit muscle atrophy when the subject is in plaster and therefore to save a lot of time in rehabilitation.

 

There is a consensus regarding electrostimulation in the field of rehabilitation .