STRENGTH

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.​