Force Training Methods: A Complete Guide
Force: A Comprehensive Guide
Definition
Physics: F = M x A
Physiological: A muscle’s ability to produce force when activated.
Sports: Maximum tension manifested by a muscle at a given time.
Classification of Force
According to Carlo Vittori (1990) and M. Vélez (1991), force is classified based on the causes and mechanisms of muscle contraction. These classifications include:
- Active Demonstration of Force
- Reactive Power Manifestation
Active Demonstration of Force
Active force is produced by a simple cycle of muscular work, manifested only in concentric and/or eccentric contractions. Active force components include:
Maximum Dynamic Force
The greatest force an individual can exert through voluntary muscle contraction against resistance in one motion, without a time limit. Essential for overcoming considerable external resistance (e.g., powerlifting).
Explosive Strength
The ability to overcome resistance with a high rate of muscle contraction. Necessary for most sports.
Reactive Power Manifestation
Reactive force is produced by a double cycle of muscular work: an eccentric contraction (countermovement) immediately followed by a concentric contraction (stretch-shortening cycle, SSC). Reactive forces are manifested only in plyometric contractions. Components include:
Elastic Explosive Strength
Occurs when the eccentric phase isn’t executed at high speed. The muscle-tendon system stores kinetic energy and releases it in the concentric phase. If the coupling time (between lengthening and shortening) is too long, energy is dissipated as heat. (e.g., heading a ball).
Elastic Explosive Reflected Strength
Occurs when the previous extension (counter-action) is limited in scale and speed is high. This promotes recruitment of motor units, developing great tension in a short time. It’s the fastest expression of strength (e.g., sprinting).
Strength Training Methods
The formula F = M x A is central to strength training program planning. Methods are classified according to their reliance on mass and acceleration factors:
Methods of Strength Training
Methods on the left are more acceleration-dominant; those on the right are more mass-dominant (higher resistance).
- Speed Force
- Speed Force Ballistic
- Maximum Control
- Supramaximal
Acceleration effort is the main source of force production in the left-most methods. Resistance effort is the main source of force production in the right-most methods.
These methods and their derivatives are used in sports training, but should not be used simultaneously by all athletes due to limited adaptation ability.
Ballistic Method
Involves the projection of resistance (external or body weight). Acceleration is very dominant, with low resistance. These exercises highly impact the nervous system due to high acceleration demands. Examples include:
- Jumps and multi-hops
- Throws
- Shocks
- Plyometric exercises
Intensity varies. High-intensity exercises (plyometrics) improve power but stress the nervous system and tendons, limiting usage (4-6 weeks, 2-3 times/week).
Plyometric Method Considerations
- Height of fall: 0.75 meters for explosive strength; 1.10 meters for maximum force.
- Repetitions per set: 10 (with good execution).
- Sets per workout: 4.
- Rest between sets: 3-5 minutes (active recovery).
- Weekly training: 2-3 units.
- Total jumps per macrocycle: 300-400 (during special preparation).
Speed Force Method
Acceleration is dominant with low mass. There’s not necessarily a projection of resistance. Methods include:
Weighted sports movements:
(e.g., jogging with ankle weights, shadow boxing with dumbbells).Surveys with minimal loads:
(10-30% of 1RM, maximizing acceleration).
Speed Force Method
Acceleration and mass contribute equally (high acceleration, moderate resistance). Methods include:
- Olympic lifts and their derivatives.
- Concentric surveys (assistance exercises).
Load is judged on the needed execution speed (30-70% or more of 1RM). High nervous system stimulation requires minimized volume and emphasis on acceleration and execution quality.
Controlled Method of Reps
Mass is dominant, acceleration is low. Methods include:
Assistance exercises:
(bench press, squats, etc.) Classical training is hypertrophic. Loads are 50-85% of 1RM (Repetition Method I, II, III).Weighted sports movements:
Performed at a controlled rate (non-explosive). This leads to specific muscle hypertrophy and conditioning.
Maximum Method
Produces large amounts of muscle tension (mass is very dominant, acceleration is very low or zero). Methods include:
Heavy lifting (neural force):
85-100% of 1RM (intensity method I and II). Increases muscle strength and has an important neural component.Eccentric training:
Uses loads over 100% (105-120%). Eccentric strength is 20-40% higher than concentric strength. Controlled descent (2-4 seconds), 3-6 reps. Used very occasionally for advanced athletes.Isometric training (static):
Resistance against an immovable object. Strengthens weak points and aids rehabilitation. Several sets with 6-12 second repetitions.
Supramaximal Method
Mass is very dominant, acceleration is very low or nil. Methods include:
- Heavy eccentric training (120-140%).
- Surveys with cheating (using a partner for assistance).
- Heavy partial repetitions (incomplete range of motion, allowing for heavier loads).
This method is a large stimulus on the nervous system and should be used only by qualified athletes very rarely.
Methods of Strength Training
The main methods for training various force types, according to Juan José González Badillo. Methods often influence other qualities, making it difficult to establish boundaries.
Training for Active Manifestation of Force
(Maximum and explosive)
I) Training to improve maximum strength:
- Controlled repetition (for hypertrophic maximal strength)
- Max (for neural maximal strength)
- Supramaximal (for neural maximal strength)
1) For neural maximal strength training:
- Methods under concentric contraction:
- Heavy lifting (using intensity method I and II)
- Methods in solitary eccentric contraction (discussed in the maximum method)
- Methods in isometric contraction regime (explained in the maximum method)
2) For hypertrophic maximal strength training:
We use the method of controlled repetition regimes (using auxiliary exercises).
II) Training to improve explosive strength:
Explosive strength is the ratio between force produced and time needed. It can manifest even without movement (isometric explosive contraction). Training should combine maximum strength training with explosive strength training adapted to improve contraction speed.
Methodology: Stimulates the neuromuscular system by forcing great strength in little time. Effective training types include:
- Exercises that use a lot of weight at high speed (weightlifting).
- Complex training (maximum strength training followed immediately by explosive strength exercises).
- Explosive strength training alone (plyometrics) after a period of maximum strength training.
Three strategies for explosive strength training:
- DLP exercises
- Traditional exercises + transfer exercises
- Plyometrics
Basic characteristics of explosive strength training:
- Objective: Improve force production per unit time.
- Resistance: Less than or equal to those used in the sport.
- Repetitions per set: 1-6.
- Nature of effort: Varies.
- Execution speed: Maximum possible.
- Exercises: All exercises, but maximum power exercises are most applicable.
Training for Reactive Force Expression
(Elastic explosive and elastic explosive reflex)
I) Training to improve elastic explosive strength:
- Eccentric-concentric explosive method
- Plyometric method
II) Training to improve elastic explosive reflected strength:
Very sport-specific, using rapid plyometric contractions. Plyometrics are generally used, but without added weight and with shorter foot contact time.