strength and its types in sports training.ppt

Strength and Its Types in Sports Training
Strength is a fundamental physical attribute that plays a crucial role in sports performance. It is defined as the ability of the muscles to generate force against resistance. Strength underpins almost every athletic movement, from running and jumping to lifting and throwing. Developing strength is essential for improving athletic performance, reducing the risk of injury, and enhancing overall fitness. In sports training, understanding the types of strength and how to develop them is key to designing effective training programs.
Types of Strength
Strength can be categorized into various types based on the nature of force production, the speed of execution, and the specific demands of the sport. The primary types of strength include:
Maximal Strength
Definition: Maximal strength refers to the highest amount of force that a muscle or muscle group can produce in a single voluntary contraction.
Importance in Sports: It is critical in sports that involve heavy lifting or overcoming significant resistance, such as powerlifting, weightlifting, and shot put.
Training Methods:
Heavy resistance training with low repetitions (e.g., 3-6 reps at 85-100% of one-repetition maximum or 1RM).
Exercises like squats, deadlifts, and bench presses.
Explosive Strength (Power)
Definition: Explosive strength is the ability to exert maximum force in the shortest possible time. It is often referred to as power.
Importance in Sports: Essential for activities requiring rapid force production, such as sprinting, jumping, and throwing.
Training Methods:
Plyometric exercises (e.g., box jumps, depth jumps).
Olympic lifts (e.g., snatch, clean, and jerk).
Ballistic movements with moderate weights.
Strength Endurance
Definition: Strength endurance is the ability to sustain repeated muscular contractions over an extended period without significant fatigue.
Importance in Sports: Crucial in endurance-based sports like long-distance running, cycling, rowing, and swimming.
Training Methods:
Circuit training with lighter weights and higher repetitions (e.g., 15-20 reps).
Bodyweight exercises like push-ups and sit-ups performed continuously.
Relative Strength
Definition: Relative strength is the amount of force an athlete can generate relative to their body weight.
Importance in Sports: Vital for sports where athletes compete in weight classes (e.g., wrestling, gymnastics) or require high strength-to-weight ratios.
Training Methods:
Bodyweight exercises combined with resistance training.
Maintaining or reducing body weight while improving strength.
Isometric Strength
Definition: Isometric strength involves the production of force without any change in muscle length or joint movement.
Importance in Sports: Important in activities requiring static holds or maintaining positions, such as gymnastics and wrestling.

1. Sports Training

2. Strength:
Meaning
Types
Factors affecting strength
Methods for strength development.
Speed:
Meaning
Types
Factors determining speed
Methods for speed development.

3. STRENGTH
•“Strength is the ability of a muscles to
overcome or act against resistance.”

4. STRENGTH
•Different level of strength
•Nervous system
•Indirect development of other conditional
ability

5. TYPES OF RESISTANCE
•Physical Resistance
•Mental and Psychological Resistance
•Tactical Resistance
•Environmental Resistance

6. •Gravity Resistance: Using body weight or objects to overcome gravitational force (e.g.,
squats, push-ups).
•Elastic Resistance: Using resistance bands or tubes that stretch and resist motion.
•Frictional Resistance: Overcoming friction during movement (e.g., dragging sleds,
cycling).
•Water Resistance: Moving through water, which provides continuous resistance (e.g.,
swimming, aqua jogging).
•Inertial Resistance: Overcoming inertia when lifting weights or accelerating objects.
Physical Resistance

7. Mental and Psychological
Resistance
•Pressure Resistance: Handling stress in high-stakes
situations (e.g., penalty kicks, final moments in games).
•Fatigue Resistance: Maintaining focus and effort
when tired or physically drained.
•Emotional Resistance: Managing emotions such as
fear, frustration, or anger during competition.

8. Tactical Resistance
•Opponent Resistance: Facing
opposition from competitors
directly (e.g., in wrestling,
rugby).
•Strategic Resistance:
Adapting to opponents’
strategies or unexpected
changes during play

9. Environmental Resistance
•Weather Resistance: Performing
in extreme conditions like heat, cold,
rain, or wind.
•Altitude Resistance: Coping with
reduced oxygen levels in high-
altitude conditions.
•Terrain Resistance: Navigating
challenging surfaces such as sand,
mud, or uneven ground.

10. TYPES OF STRENGTH

11. Maximum Strength
•It is the ability of a muscles to get
over resistance of maximum
intensity of stimulus in a single
muscular contraction
•Intensity 80 to 100%
•Repetitions1 to 8
•Sets 6 to 8
•Recovery 3 to5 min (complete
& active)
•Nature of slow to medium
movement

12. Explosive Strength
It is the ability of a muscles to get over resistance of
sub-maximum intensity of stimulus as fast as possible.
It is a combination of strength and speed abilities.
It can be defined as the ability to overcome resistance
with high speed.
Intensity70 to 80 %
Repetitions6 to 12
Sets3 to 5
Recovery3 to5 min (complete & active)
Nature of movementexplosive & for advance player

13. •Explosive strength sub divided into three parts:
•1. Start strength
•2. Strength speed
•3.Speed strength
•Start Strength: It is the ability to develop maximum muscle
force during the starting phase of the movement e.g., Sprint
start, weight lifting etc.
•Strength speed: It is the ability to overcome heavy resistance
with high speed e.g., throws ,jumps etc.
•Speed strength: It is the ability to overcome lower resistance
with high speed e.g., team games, combat sports( lower weight
categories).

14. Strength Endurance
It is the ability of a muscles to get over
resistance of medium intensity of stimulus as
long time as possible.
Explosive strength is also a product of two motor
abilities.
It is the ability to overcome resistance or to act
against resistance under conditions of fatigue.
Number of exercise 8 to 12
Intensity 50 to 60 %
Repetitions 30 to 90sec.
Sets/Rounds 3 to 5
Recovery short & incomplete (b/t sets)
long and complete (b/t round)

15. •Strength endurance can be a form of static or dynamic strength
depending on the fact whether the movement is static (iso metric)
or dynamic (iso-tonic).
•In sports, in addition to the above mentioned terms of strength,
there are some more terms which are used.
•Static strength: It is the ability to act against resistance. It is also
called iso-metric strength.
•Dynamic strength: It is the ability to overcome resistance. It is also
known by the name of isotonic strength.
•Relative strength: It is not a strength ability. It is simply a ratio
which we get by dividing maximum strength with body weight. In
several sports the strength ability of a sportsman can be assessed
better if it is considered in relation to his body weight.

16. Questions????
•What do you mean by Strength?
•Why strength is necessary to improve performance?
•How many types of explosive strength?
•What is start strength?
•Differentiate static and dynamic strength?
•What is relative strength?
•Without strength can we achieve performance. Justify?
•Define resistance of opponent?

17. Factors Determining Strength
•Diameter of a muscle increase
(hypertrophy)
•Size of muscles

18. PHYSIOLOGICAL CROSS-SECTION
OF THE MUSCLES

19. A. Muscle cross section
•The muscle cross section indicates the size of the
muscles. It is an accepted fact that bigger and larger
muscle can generate more force.
•Men , however, are stronger because they have much
larger muscle mass as compared to women.
•Strength can be increased by increasing the muscle
cross section (hypertrophy) through appropriate
means and methods of sports training.
•In females muscle hypertrophy is not possible due to
lower level of male sex hormones.

20. B. Muscle fiber spectrum
•The muscle fibre consist of muscle fibres which are
basically of two type: fast twitch fibre (white fibre)
and slow twitch fibres (red fibre).
•White fibres contact faster and produce large force.
•Red fibres contract comparatively slow and keep it
for longer duration.
•Therefore, person with favorable muscle fibre
spectrum have better strength ability and trainability
for strength.

21. C. Coordination
•The role of co-ordination in strength performance
can be discussed from the three levels of co-
ordination involved in tackling resistance.
1.Skill
2. Inter muscular co-ordination
3.Intra muscular co-ordination

23. D. Energy supply
•The ultimate source of muscle contraction is the rate
of amount of energy supply through chemical
reactions taking place in the muscles.
•The energy primarily obtained through the break
down of phosphogens (ATP and CP).
•The amount of phosphogen stores is , therefore,
important for strength performance or tackling
resistance with high speed.

24. E. Body weight
•It is generally known that heavier persons are
stronger than lighter persons. This is particularly true
in case of trained sportsmen.
•The positive relationship between body weight and
strength can be partly explained by the larger muscle
mass of bigger and heavier persons.

25. F. Psychic factors
•Certain psychic factors like motivation, arousal,
emotions of anger, aggression etc., have a marked
affect on strength performance.
•It has been proved that psychic factors limit the
individual’s capacity to fully utilize his strength
capacity or potential.

26. MUSCULAR
HYPERTROPHY  
•Sarcoplasmic - glycogen storage, volume
of sarcoplasmic fluid in the muscle.
E.g.- power lifters
•Myofibrillar- actin and myosin, myofibril size.
E.g.- weightlifters

27. MORPHOLOGY OF MUSCLES
•There are two types of muscles fibers:- Fast & Slow
(White & Red)

28. CO-ORDINATION
•Agonist & Antagonist muscles

29. ENERGY SYSTEM
•Muscles needs energy

30. BODY WEIGHT
•It is generally known that heavier persons
are stronger than lighter persons. This is
particularly true in case of trained
sportsmen

31. PSYCHIC FACTORS
•Motivation, arousal, emotions of anger,
aggression etc.

32. NOW THE QUESTION IS…
•What is the difference between
strength and power ?

33. ISOMETRIC
EXERCISES/CONTRACTION
•Static contraction
•Without any visible movement
•Muscles tense up
•How to Use Isometrics ?

34. ISOMETRIC EXERCISE
•An isometric exercise is a form of exercise involving
the static contraction of a muscle without any visible
movement in the angle of the joint.
•The term "isometric" combines the Greek words
"Isos" (equal) and "metria" (measuring), meaning that
in these exercises the length of the muscle and the
angle of the joint do not change

35. •The Secret to Gaining Strength—Without Moving a
Muscle
•Yet when doing isometrics, you don’t need to give
100 percent of your maximum effort each time.
Research shows that benefits can occur at about 60
to 80 percent of your max effort.
•If you have a problem at a particular joint angle in a
lift, you can do targeted isometrics to quickly
overcome your problems
Continued…

36. ADVANTAGES
•Systematically and objectively.
•Duration of contract is longer (6 to 10 sec).
•Avoid too many repetitions.
•Energy requirement is less.

37. DISADVANTAGES
•Co-ordination and skill
•Speed
•Endurance

38. Circuit training
•Effective method to develop S.E. .
•Circuit of 6 to 10 exercises.
•Arranged in such a way that different muscles group are
exercised.
•30 min exercise and 30 second rest.
•20 min exercise and 30 second rest.
•Generally 3 to 5 sets are performed
•Actual no. depends upon training state

39. Points to remember
•Exercise should be simple to perform
•External load must be on an individual basis
•Usually select 6 to 10 exercise station
•Exercise must be strenuous, loading the individual, within his
tolerance
•Same muscles group are not used at successive stations
•Keep the circuit simple until players gain experience.
•Use music if possible
•During cool down include flexibility exercise

40. Exercise incudes'
Agility run
Squat thrust
Bent knee sit ups
Standing broad jumps
Push-ups
Jump and reach
Rope climbing
Stairs running
Weight training
Step ups

41. General Guidelines For
Strength Training
Serious and intensive strength training is
always accompanied with a high risk of
injury to muscle, bone, joint
etc. .Therefore, it is very important for you
to know the means and methods to
prevent these injuries.

42. For this purpose, following
suggestions are given:
1.Proper Warm-up
2.Correct Technique
3.Sequence of Exercises
4.Loading Procedures
5.Recovery Pauses
6.Breathing
7.One Sided Training
8.Fatigue
9.Safety Equipment
10.Strength training for Children

43. Thank you !