Having clear goals is important in any undertaking and strength training is no different. Unfortunately, many novices don’t have precise aims. The only thing they use to measure progress is how many hours a week they managed to drag themselves into the gym. Others ask themselves the wrong questions. How ripped do I look compared to the other guys in the fitness center? Are my arms looking swollen? Fitness improvements are easier to objectively record and quantify if they are based on performance and not aesthetic appearance. Besides, having the chiseled definition of a fitness model isn’t a direct indicator of how well one could push a car out of a ditch. Yet even those that do measure progress by functionality often only consider their 1-rep maxes. In reality, there are actually three distinct types of strength according to conventional sports science:
- endurance;
- max strength;
- explosiveness
In other words, maxing out is only a third of the puzzle. An effective resistance training program should specifically state which of the three strengths will be targeted.
Special Cases: Isometric and Weight-For-Weight Strength
Two other types of strength, isometric and weight-for-weight, are occasionally also cited. They are really just offshoots of the aforementioned strengths. Isometric strength is the ability to maintain a posture against external force, i.e. a wall sit or plank. It is often considered a subdivision of muscle endurance. Weight-for-weight strength is just an extension of max strength. It’s worth assessing for sports where athletes must compete within a weight class (i.e. wrestling) or propel their own bodyweight (i.e. rowing).
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