Definition
The maximum force as a manifestation of force is defined as the force that the nervous muscle system is able to exert during voluntary muscle contraction. In the past, the manifestations of maximum force, explosive force, reactive force and force endurance were under the force. Today, maximum strength is considered the superior form of explosive strength, strength endurance and reactive strength.
Fields of application
As mentioned above, the maximum force is a basis for further strength abilities. The training of maximum strength is therefore of great importance in training practice and is considered to be the basis of many conditional requirements.
Differences to absolute force
The absolute force on the other hand is calculated from the maximum force and the autonomously protected reserves. The maximum force is therefore the force that a person releases at random during training and competition. The autonomously protected reserves are only released under certain circumstances. These circumstances can be:
- Under fear of death
- Through electrostimulation
- Drug (abuse)/doping
Differences in the absolute force
The level of autonomously protected reserves changes depending on the level of performance. With increasing performance, the share of autonomously protected reserves in the absolute power decreases.
Structural outline of the maximum force
The maximum force is made up of the muscle quantity (number of muscle fibers), the muscle quality (fiber distribution) and the arbitrary activation.
Types of maximum force
there are different manifestations of the maximum force:
- Dynamic concentric maximum force (for overcoming work)
- Isometric maximum force (holding maximum force)
- Dynamic-eccentric maximum force (yielding maximum force)
How can the maximum force be improved?
Maximum strength training is very popular in the fitness and bodybuilding industry. But athletes, especially beginners, do not always know how to train and improve their maximum strength. A good method to improve the maximum strength is the repetition method.
This method works with high loads (more than 80% of the 1RM) and has the goal to regenerate almost completely during the recovery breaks. The breaks are therefore longer than with other training methods. Up to five minutes are paused between sets to allow the body to recover.
Usually the repetition method is carried out in three to four sets with five to eight repetitions. Because of the long breaks between sets, athletes have to take care that the muscles do not get cold, otherwise training injuries can occur. Another variation in maximum strength training is the pyramid or fir tree training.
Here, you start with a relatively low weight and perform up to twelve repetitions. Now in the next set the weight is increased and the number of repetitions is reduced by two to three. Then the weight increases a little bit and the number of repetitions decreases again. This procedure is carried out until you reach two or one repetition. If you are fit and still have strength, you can train the pyramid or fir tree backwards and increase the number of repetitions and decrease the weight.
