Definition
Maximum strength is not only the highest power that human muscles can perform, but is also fundamental to almost all movements and sports. The maximum force is the force required to overcome a maximum weight object in one repetition. It also has a significant influence on strength abilities: Reactive strength, strength endurance and speed.
Procedure of a maximum strength training
A good maximum strength training must be well prepared. This includes a proper training plan with exercises, sets, number of repetitions, breaks, warm up and cool down, and final stretching. The training plan should be complete and the warm up can begin.
It is important to warm up the muscles that will be used in the following workout. This can be done by skipping rope, treadmill, functional exercises and the exercises from the training plan. It is important that the strain during a warm up is not too high.
The muscles should be warmed up slightly and the circulation should be stimulated. This reduces the risk of injury. After the warm-up you start with the first set and the first eight to ten repetitions.
These are performed at 80% of the 1RM (repetition maximum), for example, followed by a three to five minute break. Now the second and third sets follow with again a sufficient break in between. Four sets are performed per exercise before changing the exercise. After the workout is over, a small warm-up and stretching program should be completed. This serves primarily to regenerate the muscles and circulation and is therefore already an optimal preparation for the next workout.
How often should I do maximum strength training per week?
Each training form is differently intensive and challenging. Since maximum strength training always involves working over 80% of the 1RM, maximum strength training should not be done every day. The body needs time to recover from the units.
However, the number of units per week also depends heavily on the person’s training condition, the exercises and the amount of work. In theory, we speak of two to three units per week. Especially beginners should stick to this at first, because otherwise there is a risk of overloading.
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