Strength Training Principles and Methods

Training Cycles

Macrocycle

Macrocycles are involved in the development stages of a new physical and sports training plan. According to the objectives, they can last from one to three years, with the most common being the annual or seasonal macrocycle.

Mesocycle

Mesocycles are the parts into which a macrocycle is divided. They usually last from one and a half to three months, with specific goals within each macrocycle.

Microcycle

The microcycle is the smallest unit in which training is organized, lasting between one and three weeks. Each mesocycle is composed of several microcycles, and each microcycle consists of training sessions.

Training Principles

Act Threshold

The act threshold is the point at which stimulation produces a training effect.

Adjustment Act

All physical activities that exceed the threshold cause a change in metabolism and, therefore, an adaptation.

Individualization

The training plan must meet the physical and psychological characteristics of each individual, avoiding a uniform approach for everyone.

Voluntary Stimulation

The protagonist of the training is the individual who trains from their own will, motivation, and encouragement for the effort.

Continuity

Maintaining the frequency of training is crucial to produce the body’s adaptation and, hence, improvement.

Progression

The progressive increase in effort, from tasks that increase the intensity of work, is a prerequisite for achieving improvements in training.

Overload

The appropriate training intensity must be applied to achieve improvement. This requires exceeding a certain effort level (threshold) to produce effects on the body.

Alternation

It’s essential to balance the time spent on exercises and sessions, as well as rest between workouts and exercises, for the progressive adaptation of the organism to exercise.

Multilateral Development

While training at some stage may be dominated by a particular focus, tasks should be designed for all body parts and all basic physical capacities.

Specificity

Training activities should be adapted to the specific capacities (physical, technical, and tactical) that the sport or physical practice requires.

Transfer

Training tasks should facilitate the assimilation of common motor patterns (physical and technical-tactical) that can be applied to other physical activities and sports.

Effectiveness

Training tasks must be profitable for both performance improvement and the benefit of the physical, psychological, and social well-being of the person who trains.

Strength Training Methods

Autoload

Autoload exercises use only the weight of the body. This is the most basic method and appropriate for beginners in strength training.

Overload

These exercises are performed with external loads, which can be light or heavy, depending on the training goals.

Circuits

Circuit training consists of exercises designed for different muscle groups performed in a sequence at several stations, aiming to work all body parts.

Multihop

Multihop exercises are based on the repetition of various types of jumps, varying the number of repetitions and speed of execution to improve the strength and speed of the muscles involved in jumping.

Multi-Throws

Multi-throw exercises involve the repetition of throws with light loads in various ways to improve the speed-strength of the muscles of the arms and trunk. Positions and throwing techniques can be varied.

Isometrics

Isometric training consists of performing short-duration maximal contractions against resistance that cannot be moved.

Understanding Strength

Strength

Strength is the ability to overcome physical resistance by mobilizing weight and is essential for proper posture and movement.

Static Strength

Static strength is the tension exerted by the muscle against resistance without movement. The length of the muscle does not change during the tension.

Dynamic Strength

Dynamic strength is the tension exerted by the muscle to displace or overcome resistance by changing its length.

Maximum Dynamic Strength

Maximum dynamic strength is the ability to mobilize a maximum load, regardless of the time taken.

Resistance Strength

Resistance strength is the ability to apply submaximal force for an extended period.

Speed Strength

Also called power or explosive strength, it is the ability to move a non-maximal load in the shortest possible time.

Factors Influencing Strength

Muscle Constitution

Muscles with predominantly white fibers over red fibers tend to have greater strength. The strength of a muscle is proportional to its diameter and length. Wider and longer muscles are generally stronger.

Age and Sex

Strength is almost equal in boys and girls until age 12. After puberty, men typically develop greater muscle mass and strength than women due to hormonal differences.

Nutrition

A balanced diet based on proteins, carbohydrates, fats, minerals, and vitamins contributes to the good state of muscle fibers and their ability to contract.

Temperature

Warm temperatures improve muscle fiber contraction and thus strength, highlighting the need for a warm-up before muscular effort.

Joint Angle and Training

Systematic training increases the capacity of muscle contraction, while physical inactivity decreases it. The angle of the joint during exercise also influences the force generated.

Energy Sources

ATP and CP: Adenosine triphosphate (ATP) is the primary energy source for muscle contraction, lasting for a few seconds. Creatine phosphate (CP) can rapidly replenish ATP. After 1-2 minutes, glucose becomes the primary fuel source, followed by carbohydrates and then proteins.

Note: This information is for educational purposes only and should not be considered medical advice. Consult with a healthcare professional or certified trainer before starting any new exercise program.