Reactive Power
The reactive force (reactive tension capacity of the muscles) is defined as the force required to produce the highest possible force impact in the so-called stretching and shortening cycle. The stretching-shortening cycle describes the short phase between concentric and eccentric working. Muscle fiber types:
- FT- fibers (Fast Twitch Fibers) = fast, easily fatigued fibers with a high glycogen content.
- ST fibers (slow twitch fibers)
Recruitment: Recruitment is understood as the ability to involve as many motor units as possible in muscle contraction.
The more motor units are recruited during voluntary contraction, the greater the power development.
- The individual motor units have different excitation thresholds
- The sequence of a muscle contraction follows the principle of the Hennemann ́schen order of magnitude (recruitment sequence from small to large motor units –> Initially innervation of weak/persevering units, with higher power requirement in the further course also fast, strong units
Frequency: Frequency is defined as the ability to innervate muscle contraction at a sustained high frequency. (Hz= Hertz (frequencies per second))
- From approx. 55 Hz a maximum force output is possible
- Max 155 Hz
Power endurance
Force endurance is the ability to produce a force impact (>30% of the maximum force) in a given time and to keep the loss of force caused by fatigue as low as possible. Classification:
- Static strength endurance
- Dynamic strength endurance
In the methodical structuring of strength, the focus is on the training methods used
Maximum Strength Training
Method: 1st method of repeated force application (hypertrophy training): Intensity: 40 – 60%Repetitions: 10 – 12Pause (stimulation density): 2 – 3 minutesMovement speed: slow – fast 2nd method of maximum force application (intramuscular coordination): Intensity: 85 – 100%Repetitions: 1 – 5Pause (stimulation density): 3 – 5 minutesMovement speed: explosive
High-speed strength training
1. standard method: 2. cyclic method: 3. method of progressive additional load: 4. progressive/regressive method
- 6series with 60% of maximum force and 8 repetitions
- 6series alternating 40% and 60% of maximum force with 10 and 8 repetitions respectively
- Starting from 40% –> increase to 70% (4 series)
- 40% –> 70% –> 40% (8 series)
Notice! Reactive strength training is always based on adjustments of the nervous system. The training is therefore always done in a rested state and without additional load.
Serial breaks are especially important in reactive strength training. Method: Strength endurance method 1: Intensity: 40 – 60%Repetitions: 10 – 20Series: 3 – 5Pause (stimulus density): 30 – 90 secondsMovement speed: slow – brisk Strength endurance method 2: Intensity: 25 – 40%Repetitions: > 30Series: 4 – 6Pause (stimulus density): 30 – 60 secondsMovement speed: slow – brisk Strength endurance method 3: Intensity: 50 – 60%Repetitions: 20 – 30Series: 6 – 8Pause (stimulation density): 30 – 60 secondsMovement speed: slow – briskDescribes the structure according to the content aspects of strength training based on anatomical, physical and physiological aspects. Classification: Classification according to physical/physiological aspects:
- Concentric = overcoming (positive dynamic) muscle shortens
- Eccentric = yielding (negative dynamic) muscle lengthens
- Isometric = holding – muscle length remains the same
- Isotonic = change of muscle length at constant tension (rare in sports)
- Auxotonic = change of muscle length and muscle tension (often in sports)
- Isokinetic = not in nature
- Anatomically oriented classification (according to the extent of the muscle groups involved, less than 1/3, between 1/3 and 2/3 and more than 2/3)
- Training didactically oriented structure (general developing exercises, special exercises, competition exercises)
- Physically/physiologically oriented structure
