COMPLETE STRENGTH
WITH LOADED MOVEMENT TRAINING
What do bodybuilders , yogis and farmers have in common ? They are all undeniably strong , yet in very different ways . And different types of strength call for different types of strength training .
WORDS : MICHOL DALCOURT
S trength training is one of the most
popular practices of conditioning .
When people decide they want to lose weight , gain weight , perform better , or exercise for better health , strength training is likely to be considered . When we think of strength training , we think of gyms and weight rooms ; and when we think of gyms and weight rooms , we think of weights . And when we think of weights , we think of lifting .
Even though strength training is so common , the ability to define it is not . Strength is a relative word , and most of us would have a difficult time providing an objective definition .
If we can ’ t accurately define it , how do we measure it ? Do we know it when we see it ? Is it a body type ? Which of the following body types look strong : bodybuilder , yogi , acrobat , farmer ? They look very different , but all are undeniably strong . All four bodies are conditioned in very different ways . This gives rise to the question , what is strength training ? Let ’ s begin by looking at some of the various types of strength .
Maximal : Producing maximum force through a given range-of-motion in order to accomplish a particular outcome or movement . This type of strength depends on efficient neuromuscular communication and myofascial compliance .
Explosive : Rapid generation of high levels of force in a specific movement pattern . This demands a highly coordinated response from the neuromuscular system , and high levels of tissue resilience to produce and transfer force .
Relative : Production of forceful movement within the surrounding environment . Requires whole-body positional awareness , coordination , mobility and stability , and can be performed in various body orientations , often transitioning from one position to another .
Starting : Generation of high levels of force with minimal contribution from the elastic components of connective tissue . Beginning from a stationary position without any initial motion to create a mechanical prestress . Examples include Turkish get-ups , and most sprint starts and pulling patterns .
Positional : Purposeful movement from a pre-position . Holding odd positions such as a low sagittal split or lateral squat while moving or controlling an external resistance adds variable stress . Think of a tennis player ’ s return of serve from an outstretched , sometimes sliding position .
Endurance : The ability to produce and sustain movement for an extended period of time . This is specific to the tissues involved , movement patterns , and time under tension .
Lifting weights is one way to load the body for strength – but it is not the only
NETWORK WINTER 2016 | 13