7 Types Of Strength Training: What The Pros Want You To Know

1. Agile Strength

American Council of Exercise defines agile strength as the “ability to decelerate and control muscle force while in a multi planar setting.”

It’s the ability to control and move objects in different directions, such as a weight or a gallon of milk.

You can’t pick up a jug of milk without being agile. Pour a glass and then turn around to the fridge. Place it gently on the shelf. You can pick up a toddler, and place them in the car seat even when they are screaming and kicking.

Goosfraba, fitness friend. Take a deep breath.

2. Strength Endurance

Strength endurance is your “ability” to maintain muscle contractions for long periods of time.

Strength endurance is needed for lifting lighter weights, completing many repetitions, or sometimes even no repetitions because simply holding the weight can be enough to build muscle endurance.

You use strength and endurance to move groceries from your car to the kitchen counter all in one trip. You use it to push a lawnmower or scrub your shower tiles.

3. Explosive Strength

The American Council of Exercise defines explosive strength as the ability to produce a maximum amount of force within a short period. It begins with the muscle lengthening phase, followed by a powerful and sudden acceleration in the shortening phase.

Olympic lifts such as the clean and jerk, or snatch are a perfect example of explosive power. It’s not possible to lift that barbell with brute force. You can do it, but you run the risk of serious injury.

You must instead use your body in a specific sequence of actions, recruiting different muscle groups to propel the weight where it is needed. It all happens within a blink of an eye if you execute it correctly.

4. Maximum Strength

Maximum strength is your maximum ability to perform any exercise or lift. ACE defines maximum strength as the ability of a specific muscle group or muscle to recruit and engage their motor units in order to generate maximal tension when faced with an external resistance.

This type of strength is usually seen in practice when you are aiming for a new PR on your Dead lift. This type of strength is often used by power lifters and strongman competitors during training sessions and competitions.

When you decide to move your friend, your strength may be tested when you lift the end of a piano and place it on a dolly. Lift with your legs.

5. Relative Strength

The relative strength is the “amount generated per unit bodyweight”

It’s impressive to watch a bodybuilder of 225 pounds lift a barbell of 200 pounds above their head. It is also more impressive and requires greater relative strength to lift a 200-pound barbell if the individual weighs 165 pounds.

CrossFit calls it “general physical preparedness” and says that improving your relative strength will help you to be able to do daily activities with ease.

6. Speed Strength

ACE defines speed strength as the “maximum force that can be produced during a fast movement.”

You need to have the strength necessary to swing a golf club. It’s the speed at which you sprint to the line in order to catch the Hail Mary when it is 3rd and long. This determines how quickly you react to the grounder that is flying towards third base. You can then make the play to beam the ball back to first for an out.

Your athletic performance will be enhanced by improving your speed and strength.

7. Starting Strength

Starting strength is the power you generate from a static position. Speed strength is the ability to react quickly.

Remember the examples we gave of sprinting from the line in a football game and catching a grounder during baseball? Speed strength is how quickly you can produce a neuromuscular reaction and start movement. Starting strength refers to the strength of your response. As ACE describes it:

The surrounding fascia and connective tissues can lengthen by creating tension. This allows them to store mechanical energy and produce force at a rapid pace.

How quickly can you reach your top speed after a stop? How hard do you hit the offensive lineman when the ball is snapped if you are a defensive player?

As with all types of strength, it is possible to train your starting strength.

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training Tampa, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!

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