Topic 2

TOPIC 2
STRENGTH/FORCE
DEFINITIONS
Strength is the ability to overcome an external resistance.
It is the ability to exert tension through muscular contraction,

allowing to overcome (concentric), to hold (isometric) or to
make pressure against a resistance (eccentric).
TYPES OF FORCE
1. MAXIMUM FORCE
2. EXPLOSIVE FORCE
3. RESISTANCE FORCE
MAXIMUM FORCE
It is the greatest strength a muscle group can develop.
It is the highest value of the Force produced by a maximum

voluntary contraction (RM), as opposed to unbeatable
resistance.
EXPLOSIVE FORCE
The ability of a muscle to accelerate a mass to maximum
speed (throws/blows/jumps).
It occurs in those disciplines where the final performance

will depend on the speed of the movement.
RESISTANCE FORCE
Resistance of a muscle or muscle group to fatigue, during a
repeated contraction.
Performing an exercise with high loads and few
repetitions provides an increase in Maximum Strength,
involving all the muscle fibres.
By using any load but at maximum speed of execution,

the Explosive Force (participation of all the muscle
fibres so that the speed is maximum) is developed.
Performing an exercise with light loads and many

repetitions provides an increase in Resistance Force.
TIPOS INTENSITY REPETITIONS Nº SERIES EXAMPLE
Maximum Force 85 – 110% 1–5 3–5 3-85%+2-95%+1-100%
Submaximum F. 70 – 85% 4–8 3–5 6-70%+4-80%+3-85%
Explosive Force 40 – 75% 6 – 15 3–6 3X10-40%+3X10-50%

+3X8-60%+2X6-70%
Resistance Force 20 – 40% 15 – 30 4–6 CIRCUIT

¿ WHEN?
These types of forces should be worked on with athletes over a sports
season in the following way:
• Preparatory period: we start by developing Resistance Force, to

tone up all the muscles and condition them.
• Competitive period: the specific type of strength is developed

according to the sport.
• Transitional period: we work on the weakened muscle groups.

FORCE TRAINING METHODS
BODYWEIGHT DUMBBELLS
IN PAIRS ELASTIC BANDS WEIGHTLIFTING
MEDICINE BALL CIRCUITS CROSSFIT
GYM EQUIPMENT PLYOMETRY ISOMETRIC WORK

BALLAST ELECTRO- COMBINED METHOD
STIMULATION
BODYWEIGHT
With your own body weight
Exercises where large muscle groups are involved
Difficult to increase muscle mass, except for untrained
Involvement in most abdominal belt exercises

IN PAIRS
• Similar to Bodyweight
• Increased intensity compared to Bodyweight
• More enjoyable
• Knowing your partner´s physical condition level
bejore
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MEDICINE BALL
Exercises to generate an overload
Launching exercises
Take great care with ball reception
Improve Explosive Force

GYM EQUIPMENT
To get started in strength training
Guided movements
Importance of good posture in tis realization
Care for heavy ranges of movement

BALLAST
Improved Explosive Force
Short-term exercises and maximum speed of execution
Have a good technique of execution of the movements in

order not to produce injuries
Taking care of the articulations

DUMBBELLS
Work of stabilising muscles other than the
agonist muscle
Unlike gym machines, exercises are not guided
Working at the right angles and controlling the
technique in the execution of the movement
ELASTIC BANDS
Improvement of the Resistance Force
Highly recommended for the elderly
Work in concentric, eccentric and isometric
It is also valid for stretching

CIRCUIT
Allows many athletes to work at the same time if there is not enough material for all.
If they are carried out with minimum loads, high completion time and short recovery time:
Resistance Force
If working time is less, the speed of execution close to the maximum and greater rest: Explosive
Force
It is carried out intervallically: work/recovery
By time or by repetitions.
Alternating muscle groups.
Volume: increase in the number of exercises, number of repetitions or the amount of time of
execution.
Intensity: increase in the complexity of the exercise, speed of execution or decrease in the
recovery pause.
You can start working from the age of 11-12.
Use at any time of the season, depending on the objetive.

PLYOMETRICS
Performance of varied jumps, where the fall of one jump means the jump of
the next.
Improvement of the explosive force.
Variety of jumps:
Vertical jumps on site.
Jumps with different supports
Jumps over obstacles.
Long jumps.
Jumps up and down.
Jumps with additional loads
Jumps from different positions (we vary the angulation)
Respect the rest between series (alactical anaerobic work, recovery of
phosphagens and nervous system) to perform the next one with maximum
explosiveness.
Prior to this work: strengthen the muscles of the lower body to avoid
osteoarticular pathologies.
From the age of 15.
Do not exceed 40 - 50 jumps.
ELECTRO-STIMULATION
It needs special apparatus and causes muscle contraction without the
brain intervening (involuntary contractions).
Advantage: it contracts a greater quantity of fibres.
Disadvantage: there is a problem of transfer, as by causing the contraction

to be involuntary, we are not able to reproduce it alone. (There is no
100% transference).
Use for rehabilitation.

WEIGHTLIFTING
High loads and low number of repetitions are used.
All possible drive units are recruited to perform a Maximum Force.
The character of the practice is dynamic: eccentric and concentric.

Resistance = 80 - 100 %.
Series = 1 - 3
Exercises ≅ 7 (5 - 10)
Repetitions = depends on the load (100% - 1 / 90% - 2 or 3 / 80% - 4 or 8)
Serial breaks / exercise = 3 - 5' Active (stretching) (Phosphate recovery)
Within the session = 3 - 4 exercises
Recovery between sessions = 48 hours
CROSSFIT
It is defined as a strength and conditioning training system based
on constantly varied functional exercises performed at high
intensity.
This means that it consists of a large number of exercises and

sports disciplines (gymnastics, weightlifting, running...), where
techniques or movements applicable to daily life are selected and
combined in many different ways in intense training
Short-timemovements, explosives, and short recovery time

ISOMETRIC WORK
Maintain a position where an isometric muscle contraction
occurs (without movement) for a certain time.
Work at various angles to resemble dynamic muscle work:
45º - 90º - 135º.
Great effect on intramuscular coordination (recruitment and
synchronisation of motor units), but little effect on
intermuscular coordination (efficiency of technical gesture).
COMBINED METHOD
STATIC - DYNAMIC
Static ! Dynamic:
• Static loading phase and then technical gesture with
accumulated fatigue
• Good for team sports where the duration of the competition is
long and many explosive movements
Dynamic !Static:
• Priority is given to the good execution of the movement
• With the static phase we look for increased muscle fatigue
PHASES OF FORCE DEVELOPMENT
Up to the age of 11: = boys and girls

From 11 years old: > boys
Increase in strength related to development
The muscle increases in length and thickness, simply by growing
Between the ages of 14-15:
• Great development due to testosterone
Still rising among 17-19 year olds
Between the ages of 26-28 years, the maximum strength occurs
(in women approximately 2 years earlier)
FORCE ASSESSMENT
RM calculation:
RM = maximum weight we can move in a single
repetition
Fundamental to following the Principles of
Individualisation, Overload, Progression and Variability
Formulas:
O'Connor et al (1989): 1RM = Weight we lift in Kg. x (1 +
0.025 x no. of repetitions)
Epley (1995): 1RM = (0,0333 x Weight in Kg) x no. of
repetitions + Weight in Kg
Gorostiaga (1997): 1RM = Weight we lift in Kg / (1.0278 -
0.0278 x no. of repetitions)
FORCE ASSESSMENT
Bar maintained bending or flexo-extensions (mastered): resistance
force of the arm flexors.
Horizontal or vertical jump: explosive force of the leg extenders.
Abdominals in 1 minute or 30 seconds: resistance of the trunk flexor

muscles
Manual dynamometry: strength of the forearm and hand flexors.
Medicine ball throwing: explosive strength of the upper limbs.
Bosco test: SJ, CMJ and DJ

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TOPIC 2

It is the ability to exert tension through muscular contraction,

It is the highest value of the Force produced by a maximum

It occurs in those disciplines where the final performance

By using any load but at maximum speed of execution,

Performing an exercise with light loads and many

Maximum Force 85 – 110% 1–5 3–5 3-85%+2-95%+1-100%

Submaximum F. 70 – 85% 4–8 3–5 6-70%+4-80%+3-85%

Explosive Force 40 – 75% 6 – 15 3–6 3X10-40%+3X10-50%

Resistance Force 20 – 40% 15 – 30 4–6 CIRCUIT

• Preparatory period: we start by developing Resistance Force, to

• Competitive period: the specific type of strength is developed

• Transitional period: we work on the weakened muscle groups.

IN PAIRS ELASTIC BANDS WEIGHTLIFTING

MEDICINE BALL CIRCUITS CROSSFIT

GYM EQUIPMENT PLYOMETRY ISOMETRIC WORK

Exercises where large muscle groups are involved

Difficult to increase muscle mass, except for untrained

Involvement in most abdominal belt exercises

Take great care with ball reception

Improve Explosive Force

Importance of good posture in tis realization

Care for heavy ranges of movement

Short-term exercises and maximum speed of execution

Have a good technique of execution of the movements in

Taking care of the articulations

Highly recommended for the elderly

Work in concentric, eccentric and isometric

It is also valid for stretching

It is carried out intervallically: work/recovery

Alternating muscle groups.

You can start working from the age of 11-12.

Use at any time of the season, depending on the objetive.

Advantage: it contracts a greater quantity of fibres.

Disadvantage: there is a problem of transfer, as by causing the contraction

Use for rehabilitation.

All possible drive units are recruited to perform a Maximum Force.

The character of the practice is dynamic: eccentric and concentric.

This means that it consists of a large number of exercises and

Short-timemovements, explosives, and short recovery time

Up to the age of 11: = boys and girls

Horizontal or vertical jump: explosive force of the leg extenders.

Abdominals in 1 minute or 30 seconds: resistance of the trunk flexor

Manual dynamometry: strength of the forearm and hand flexors.

Medicine ball throwing: explosive strength of the upper limbs.

Bosco test: SJ, CMJ and DJ

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