Strength has been used as a property of comparison between two individuals, since times unknown. From the era of the early men, the leaders have been those who have been strong. In animal kingdom too, physical strength is the key to success and leadership and sometimes, the only way to find mates. But no matter what the purpose is, there are times’ in each ones’ life when one needs extra strength to do something. Strength based competitions have existed since long and are still very much active in today’s world, like weightlifting, power lifting, grappling and some athletic exercises. Even in our day to day lives we face times when we need to have good strength. Total strength comprises of many different components. In the following lines, we have elaborated on these kinds of strength for you to study and understand. For the best overall results, a combined fitness program incorporating all of these types of strength is recommended.
Different Kinds of strength
Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight. This is the actual strength which is produced in the body for day to day activities. While some believe exercising can generate such power, others are of the opinion that weight training can increase maximal strength. Another theory is using weights in situation where you cannot handle your body weight; like doing bench presses.
Explosive strength is strength per unit of time. This type of time-specific force depends on the amount of force you can generate in the shortest amount of time. In terms of strength calculation, it means how fast your body can move from one point to another. This kind of strength is utilized in free styling in moves, where the body is suspended in air for few seconds like somersaults and more commonly plyometric pushups.
Strength endurance is the amount of force you can generate for an extended period of time. This is the ability to be as strong as possible, as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue. Two different forms of strength endurance are there; Dynamic and Static.
Dynamic Strength - This type of endurance is normally related with repeated movements in which sizeable strain is recurring devoid of any disruption during each cycle of movement. It is also evident in non-cyclic actions requiring maximum power repetitions with short rest periods in between such as triple jumps or bowling.
Static Strength - This type of endurance implies isometric tension of varying magnitude and duration on the body. It can also imply to the strain in holding a certain posture. This can be a relatively long or short in terms of time because its magnitude is almost always measured in terms of the amount of force. Also, this is the most common type of strength gain when body strength is considered.
Speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance For example learning to box against a punching bag. Speed strength is so very important for fighter as agility combined with strength can be a deadly combination in competitions like MMA.
It is the amount of force that you can generate from one all-out effort. This is the actual foundation for all your other strength gains. If trained improperly, your limit strength would not generate properly and you may end up being weakened at the base. Therefore, a proper exercise routine is very important. Powerlifting and Olympic weightlifting tests your limit strength. Limit strength can be of three types:
Eccentric limit strength is the amount of weight you can lower with control.
Concentric limit Strength is the amount of weight you can lift at once, if you put in all your efforts.
Isometric limit strength is the amount of weight you can hold up without losing control.
Stabilization strength involves improving the stability and strength of body’s core. Without core strength, force production, force transference, and force reduction will not occur properly. That means you will not be able to generate proper force and utilize it efficiently. This will lead to altered joint mechanics and eventually injury. Stabilization strength training involves little joint action to enhance muscle endurance and deep stabilization of the core.