What is Strength?

• The amount of force skeletal muscles can produce to move a joint. Strength is also the ability to avoid movement at a joint or to decelerate movement at a joint when an external force is placed.

Benefits​:

• Increase strength, power, and muscular endurance.

• Favorably alter selected anatomic and psychosocial parameters.

• Reduce chances of injuries in sports and recreational activities.

• Improve motor skills and sports performance.

• Can result in a decrease in body fat.

• Improvements in insulin sensitivity.

• Enhanced cardiac function.

• Enhanced bone mineral density.

• Improvements in selected motor performance skills, such as vertical jump, broad jump, sprinting, and agility.​

How:

• Quality of movement will be a priority.

• Proper progressions will be followed.

• Regressions will be offered when necessary.

• Resistance will be added progressively to each movement in order to place neuromuscular stress. Causing the neuromuscular system to adapt and produce more force.

• 2-4 sets of 12-20 rep max (<68% of 1RM) per movement to increase muscular endurance.

• 3-6 sets of 6-12 rep max (68%-85% of 1RM) per movement to increase strength and hypertrophy (muscle size).

• 1-5 rep max (>84% of 1RM) per movement to increase max strength.​​