Methods for Quick Strength Development

Methods for Quick Strength Development

Is Quick Strength Training the Key to Speed and Power?

Quick strength, the amalgamation of speed and power, is pivotal in modern sports as a primary avenue to enhance speed and power. Explosive strength stands out as a quintessential facet of quick strength and finds extensive utility in various sports disciplines, such as basketball, soccer, and gymnastics. There are two primary training methods for developing explosive strength.

Rapid Force Application

The underlying principle of rapid force application is that an increase in speed signifies an increase in power. This method fosters an athlete's speed awareness and the rapid transmission of movement reflexes. The defining feature of rapid force application training lies in overcoming external forces with the swiftest muscle contraction, thus nurturing explosive strength.

Rapid force application comprises two variants: low-intensity and moderate-intensity. Low-intensity rapid force application involves using 30% to 60% of maximum intensity, performing 3 to 6 sets, with 5 to 10 repetitions per set. This specialized training strives to replicate competition movements in terms of structure and muscle engagement. On the other hand, moderate-intensity rapid force application involves using 70% to 85% of maximum intensity, conducting 4 to 6 sets, with 3 to 6 repetitions per set. This method notably enhances the explosiveness of muscle strength and significantly influences performance in numerous sports disciplines. Therefore, this method can be employed to cultivate explosive strength. Additionally, incorporating exercises with lighter loads that can be executed swiftly is also beneficial.

Super-Extended Training

Super-extended training essentially combines muscle yielding and restraint to enhance explosive strength. The primary physiological mechanism involves the muscle undergoing intense stretching beyond its normal length, triggering a reflexive contraction known as a potent restraining contraction, thus generating effective explosive force.

During super-extended training, the muscle initially yields and undergoes extreme elongation before rapidly transitioning to restraint. The primary objective is to convert pure strength into explosive force.