Strength training - What you would need to know from a theory standpoint?
A quick overview of one of the key component of any training periodization
Muscular strength refers to the amount of force an individual can generate against external resistance.
It's the foundation upon which many other physical abilities are built, including power, speed, endurance, agility, and functional movement.
Depending on the demands of the sports, an individual/athlete should have to manipulate their body mass against the resistance.
From a physiological perspective, the factors that affect strength are:
Cross-Sectional Area: The size of your muscles matters. A larger cross-sectional area means more muscle fibers available to produce force, leading to greater strength potential. The reason behind this is the increased number of new sarcomeres. More sarcomeres, more interactions on cross-bridges, more force production. This is why resistance training, which focuses on increasing muscle size, is a cornerstone of strength development.
Muscle Architecture: How your muscle fibers are arranged also plays a role. Pennate muscles, with fibers arranged at an angle to the tendon, have a greater potential for force production compared to fusiform muscles. Understanding your muscle architecture can inform your training approach and optimize strength gains.Â
But muscular strength isn't solely determined by muscle size, it's also heavily influenced by your nervous system.
Motor Unit Recruitment: Your muscles are composed of motor units, each consisting of a motor neuron and the muscle fibers it innervates. When you exert force, your nervous system recruits motor units in a specific sequence, starting with smaller, low-threshold units and progressively activating larger, high-threshold units as needed. This allows for precise control and efficient force production.Â
Muscle fibers come in various shapes, sizes, and functional characteristics, each with its own unique role in the grand symphony of movement. Here are the primary types you should know about:
Slow-Twitch (Type I) Fibers: These endurance-oriented fibers are designed for sustained, low-intensity activities. They're rich in mitochondria and capillaries, which support aerobic energy production and oxygen delivery. Slow-twitch fibers are fatigue-resistant and excel at activities like long-distance running, cycling, and maintaining posture.
Fast-Twitch (Type II) Fibers:
Type IIa: These fibers combine elements of both slow-twitch and fast-twitch characteristics. They're capable of moderate force production and have a moderate resistance to fatigue. Type IIa fibers are recruited during activities like sprinting, jumping, and weightlifting.
Type IIx: These are the true powerhouses of muscle contraction. Type IIx fibers generate high levels of force and power but fatigue quickly. They're recruited during explosive movements requiring maximum strength and speed, such as sprinting, jumping, and heavy lifting.
Firing Frequency (Rate Coding): How fast your motor units fire also impacts strength. Higher firing frequencies result in greater force production, a phenomenon known as rate coding. Through training, you can enhance your nervous system's ability to recruit and synchronize motor units at higher frequencies, leading to increased strength output.
Motor Unit Synchronization: In addition to recruiting more motor units, the synchronous firing of motor units enhances force production. This coordination ensures that muscle fibers contract simultaneously, maximizing their combined output.
As we draw the curtain on the first post of our newsletter, we hope you've found inspiration, insight, and actionable tips to propel you forward on your strength journey.
See you next week!
Vitality Vortex