Methods of strength training

Despite what many think, strength training doesn't necessarily mean building muscle mass. Most of the changes brought about by strength training do not occur in muscle mass. Strength training can be defined using specific training load variables. In strength training, the muscle action type (isometric, concentric, eccentric) and the contraction speed (explosive, controlled, or slow) should also be included as key training load parameters.

Muscle hypertrophy training

To stimulate muscle hypertrophy, training methods typically involve working with maximum voluntary contraction up to the point of fatigue. This requires adhering to specific training load variables:

• Training intensity (% of one-repetition maximum): 65-85%

• Repetitions per set: 8–12

• Sets per muscle group per session: 5–6

• Rest between sets: 2–3 minutes

• Contraction speed: slow to controlled

• Time under tension (TUT): 30–50 seconds

  
  

This training method is suitable for increasing muscle cross-sectional area. However, the exact mechanisms behind the adaptation process are still not fully understood, and the scientific debate remains ongoing. Different training recommendations suggest varying approaches for hypertrophy-oriented strength training. While some recommend performing 3 to 6 sets per exercise, others advocate 5 to 6 sets specifically.

In general, it is assumed that training volume should increase as the athlete’s experience and performance level improve. Beginners, on the other hand, typically achieve results with significantly lower training volumes. There are also new recommendations regarding rest intervals: for hypertrophy training, rest periods of 1 to a maximum of 2 minutes are currently considered as optimal.

Intramuscular coordination training (also called maximum strength training)

Such a high degree of muscle activation is only attainable when training methods emphasize explosive contractions. Voluntary nerve recruitment at this level can only occur under heavy loads (above 90% of one-repetition maximum) with a rapid force development. This requires adhering to specific training load variables:

• Training intensity (% of one-repetition maximum): 85-100%

• Repetitions per set: 1–3

• Sets per muscle group per session: 3–6

• Rest between sets: > 6 minutes

• Contraction speed: explosive

• Time under tension (TUT): < 15 seconds

• Training frequency: every 4 to 7 days

Speed-strength training

Speed-strength is mainly developed through the repetition method and reactive training methods. This requires adhering to specific training load variables:

Repetition training method:

• Training intensity (% of one-repetition maximum): 30-70%

• Repetitions per set: 5–10

• Sets per muscle group per session: 3–5

• Rest between sets: 3-5 minutes

• Contraction speed: explosive

Reactive training method: (e.g: plyometrics jumps)

• Repetitions per set: 5–10

• Sets per muscle group per session: 3

• Rest between sets: 5-10 minutes

• Contraction speed: explosive

Reactive strength training

As an example, reactive back squats could be performed with these following load variables:

• Training intensity (% of one-repetition maximum): 70-90%

• Repetitions per set: 6–8

• Sets per muscle group per session: 3–5

• Rest between sets: 5 minutes

• Contraction speed: explosive

• Training frequency: 1-3 times a week

Muscular endurance training

Muscular endurance is the ability of the neuromuscular system to produce the highest possible total impulse within a given time against higher loads, or the capacity to maintain a given force output for as long as possible. (BOECKH-BEHRENS/BUSKIES, 2008).

This requires adhering to specific training load variables:

• Training intensity (% of one-repetition maximum): 30-65%

• Repetitions per set: 20-30+

• Sets per muscle group per session: 3–6

• Rest between sets: 1-2 minutes

• Contraction speed: 2 sec/repetition

• Time under tension (TUT): 60-120+ seconds

• Training frequency: every 2 days

Coach Claire