Saturday, September 22, 2012

How Do We Define Strength?

The reason for the title is clear but the meaning of strength isn't. People have some confusion on what strength is, and how they should apply it to their training.
Strength is generally defined as the ability to generate tension within the body although this tension may be used against an object like a weight or tire,etc.We can further say that there are three types of strength. Maximal strength , or absolute strength, is slow , grinding strength. The best examples are the competitive power lifts, dead lifts, squat, and bench press.  The overhead/ military press is another example. Among body weight exercise the one arm push up and the one leg squat are good examples. And more recently, strongman lifts using huge tires or lifting kegs would count.Gymnastics also has some elements of pure strength.These lifts/exercises all start from a pause/complete stop, then maximum tension has to be generated in order to overcome  the resistance. The resistance/weight is the obstacle, not the time or the number of reps. You'll notice in all these cases, the exercise is slow ( relatively speaking) and deliberate, certainly not jerky and rushed. Also notice how the reps are quite low, almost always in the 1-3 rep range, and certainly no more than 5. Especially in power lifting, where you're using maximal weight.
Then there's explosive strength. Here there's an eccentric motion ( downward) followed by a very fast concentric motion ( upward).This is power or mass x force/speed. In fact, the term "power lifting" from the previous paragraph is a misnomer and should be changed to strength lifting. Power motions are very fast. Examples include plyometrics  such as clap push ups or jumping squats,medicine ball throws,kettle bell swings, and Olympic weight lifting , specifically the snatch and the clean and jerk. Although the movements are fast they must be done correctly.Also,again the reps , at least for Olympic weight lifting , are quite low. In fact, often they're just 1 rep  per set because of the very complicated nature of these lifts as well as the pretty heavy loads .However for some of the plyometrics , medicine balls, and swings the number of reps can go higher.
Finally, there's strength endurance. Here the reps are at normal speed, not too fast or too slow, resistance is often ( but not always) very low, and the reps are higher than our  previous examples.Examples include body weight push ups and pull ups or kettle bells and dumb bells. In the case of  some body weight work, the number of reps can go quite high, such as 50+ push ups. However, pull ups are often harder to get beyond 5 or 6. This is due to the the fact that you're pulling your weight vertically.The same is true of  many kettle bell lifts.In fact, in most of these endurance activities there is also some tension required in order to  complete numerous reps.
Of course we have to measure success. In weight lifting ( I mean both power lifting and Olympic lifting) there is the total or absolute weight lifted , i.e  a 500 lb dead lift or a 300 lb snatch. But another way is strength/ weight ratio. Basically this means your body weight vs the weight lifted. If a 150 lb man squatted 300 lbs he squatted double his body weight. That's very good.However, if a 300 lb man also squatted 300 lbs it obviously wouldn't be very good because he just squatted his body weight.
For some of the body weight explosive exercises height would we be used for a vertical jump while distance would be used for a long jump.
And obviously for most body weight endurance exercises , the number of reps is the main factor.It's a sign of real strength endurance to be able to crank out 100 non stop push ups, or 20 + pull ups.
A few have a mix. There are some guys who can do 10+ 1 arm push ups. There are guys who can do 25 kettle bell military presses with a 48 lb kettle bell. This is a mix of strength endurance and maximal strength. Definitely not for beginners!
Hopefully, now we've cleared up the different types of strengths. Now, we need to decide which one we need.
That's later.

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