Typical exercises to improve maximum strength
Exercises that are often used for classic maximum strength training: The lat pull and the leg press are beginner exercises that are recommended at the beginning. The advantage is that the risk of injury is lower than with a workout using free weights. With the leg press you sit or lie on a chair and try to push a weight off with your legs.
This requires the entire leg, buttock and parts of the lower back muscles. With the lat pulling you sit on a stool and pull a bar, which hangs over your head by a cable pull, a weight down to you. The pulling down happens as explosively as possible and the leading up is slow and controlled.
Exercises better suited for advanced athletes are bench press, knee bend and pull-up. Here the muscles must not only overcome the weights, but also absorb movements in all three dimensions.
- Squats
- Bench press
- Lat Train
- Cross lifting
- Leg press
- Pull-ups
2 methods of maximum strength training
A key question is how maximum strength is trained in everyday training.The training science developed 2 methods for maximum strength training:
- Stimulus intensity: 40 – 60%
- Number of repetitions: 10 – 12
- Break: 2 – 3 minutes
- Movement speed: slow to fast
- Stimulus intensity: 90 – 100%
- Number of repetitions: 1 – 5
- Break length: 3 – 5 minutes
- Movement speed: explosive
- Method of repeated force application (hypertrophy training) Intensity of stimulus: 40 – 60% Number of repetitions: 10 – 12 Pause: 2 – 3 minutes Speed of movement: slow to brisk
- Stimulus intensity: 40 – 60%
- Number of repetitions: 10 – 12
- Break: 2 – 3 minutes
- Movement speed: slow to fast
- Method of maximum force application (IK – Intramuscular Coordination) Intensity of stimulus: 90 – 100% Number of repetitions: 1 – 5 Length of pauses: 3 – 5 minutes Speed of movement: explosive
- Stimulus intensity: 90 – 100%
- Number of repetitions: 1 – 5
- Break length: 3 – 5 minutes
- Movement speed: explosive
