Development of Force and Explosive Force
Development of Force
1. Until Puberty (12-13 Years)
Before age 10, hardly any improvement in force performance is observed. A slight but linear increase is observed until 12 years of age due to weight gain and developing leg strength, which coincides with a period of improved coordination.
2. Until the Year 1930 to 1935
Until this time, significant changes in force are observed. This is due to hormonal changes and verifies that the increase of testosterone coincides with the maximum explosive force development. Testosterone has several functions that modify strength: it favors fast glycolytic fibers, fosters neuromuscular communication, promotes the functioning of the calcium pump, and aids in the recovery and regeneration of damaged muscle structures.
3. From the Age of 35 Years
A decrease in strength is observed due to a more sedentary lifestyle that causes less stimulation of neuromuscular functions. As the years go by, fast fibers decrease.
4. Methods for Development of Force
4.1. Improvement of Maximum Force
- Hypertrophic: Hypertrophy is the increase in anaerobic metabolic processes. When loads exceed 50% of the maximum force, energy consumption is anaerobic.
- Neuromuscular Coordination:
- Intramuscular: People trained between 85-100%. When lifting lower, the activity of motor units is asynchronous.
- Intermuscular: Fit exercise into the competition in terms of position or angle of work, type of contraction, and speed of execution.
4.2. Method of Maximum Effort
It has an impact on nervous factors without apparent hypertrophy. It increases explosive strength, muscle coordination, and strength without much effort. It is the best method to increase strength without hypertrophy. However, it cannot always be used because it is for elite athletes and requires 7-14 days of rest between each session.
4.3. Method of Repeated Efforts
Pros: Tailored to young people, uses less load, suitable for beginners, promotes hypertrophy, and recovery is shorter.
Disadvantages: Poor or no effect on nervous factors, and maximum pressure occurs with fatigue. It is based on the depletion of motor units.
4.4. Dynamic Method of Efforts
Benefits: For beginners and for the overall development of force.
Disadvantages: High workload, requires extreme vigilance in implementation, and high concentration.
4.5. Pyramid Method
A mixture of the above methods, combining the two biological potentials for increasing maximal strength (muscle hypertrophy and muscle coordination). It consists of a series with decreasing repetitions and increasing loads. It has certain limitations, such as fatigue in the upper area of the pyramid. That’s why descending the pyramid is used to work by hand.
5. Final Thoughts on Strength Training
With low repetitions and high loads, the nervous system is stimulated at low loads and protein synthesis (hypertrophy) is promoted. Loads less than 50% work explosive force. The frequency has to be 2-3 times per week for 6-8 weeks. Force training can favor the loss of elasticity.
6. Relationship Between Maximum Strength and Explosive Force
To develop explosive strength, optimum levels of maximum force are required. Maximum force can only be achieved if the velocity of contraction (which depends on the value of the external load) has not decreased. If the loads are very high, the speed of movement is not at its maximum, so losses will occur in explosive force. The solutions would be: training both at the same meeting and developing maximal strength after impact at high speed.
7. Explosive force is obtained with high loads (by increasing maximum strength) and low loads (increased rate of activation of myosin ATP). If the speed is maximum, there is a nervous system activation improvement on explosive force.
8. Considerations for Working Explosive Force: Use loads up to sport and mobility at maximum speed. Full effectiveness is achieved by working full force in February.
9. Methods to Work Explosive Force
9.1. Method Eccentric-Concentric-Explosive
To be effective, in the eccentric phase, the least resistance possible will be opposed, and the concentric phase will be explosive and with very short stops in both.
9.2. Plyometric Method
Stretch followed by shortening. This method is associated with jumping, throwing, and hitting. It is recommended before age 12.
9.3. Method of Maximum Effort
9.4. Dynamic Method of Efforts
9.5. Method Specific to Charges
It must be a gesture of sport as close as possible to reality. It will include exercises in structure or charge that resemble the competition.
10. The Force of Resistance
The ability to cope with the exhaustion caused by the force components of the overload in the chosen sport or the ability to resist fatigue during long-term loading or repetitive muscle work in a single static or dynamic movement. The first thing to check is the need for this force. If the requirement is more or less the same, maximum strength training and specific work force are required to increase the maximum aerobic capacity. If you require more force than resistance, you can dispense with maximum strength training. If more endurance than strength is required, seek to increase aerobic capacity. It has great difficulty in defining and putting into practice as it is training antagonists. Try to prepare the subject to maintain a high level of application of force. There are several manifestations of this force:
- Resistance Maximum Force: 3-4 sets with weights (> 70%) to allow six repetitions. There will be 2′ or 3′ of recovery.
- Explosive Strength to Strength: 3-5 sets of 8 to 20 repetitions at 30-70% with a break of 60-90”.
- Without Force: 30-40%, more than 20 repetitions for 3-6 sets and with pauses between 30-60 seconds.
Methodology for Development of Force
- Control begins in February.
- First tests with loads up to 20 or 40%.
- Select exercises while seeking to develop multilateral exercises.
- Mark targets.
- Work flexibility.
- Avoid breathing containment.
- Avoid injury by noting that:
- In deep knee bends, use shoes that are solid and in good condition. Maintain proper foot position.
- Column: Avoid frequent charges at the same meeting, download after work (suspension exercises), strengthen the lumbar and dorsal muscles, and keep your back erect.
- Focused on school-age development of muscles in general.
12. Media for Development of Force
12.1. Autoloading
With body weight.
12.2. Surcharges
There is an additional burden on the body. This would be: a fellow’s resistance, resistance of a medium that offers challenges, medicine balls, elements of the gym, bars and discs, and other devices.
12.3. Isometric
Exercises in which there is no motion.
12.4. Electro
Applying small currents to the muscle. It derives from their use in rehabilitation.
13. Tips for Working with Children
13.1. Between 10 and 12 Years
Exercises should be varied and not based on very specific movements like dragging and releasing.
13.2. Between 12 and 13 Years
Work on explosive strength (multi-hop) and strength of resistance (light loads).
13.3. Between 14 and 16 Years
Dumbbell work through circuits.
13.4. From 17 Years
All kinds of weight-based exercises.