strength training

Absolute Zero

Hey there, i recently put up a post called " weights and boxing" i think it was called, any wayz it got "locked" for reasons id rather not type about.So what is strength training and how does it differ from normal weight lifting? what are the advantages (what is explosive strength) when comparing it too normal weight lifting aswell. Also what is a good strength work out (eg squats, dead lifts?) is it true that u gotta use the weights faster to make your muscles faster? OK TY

pwd

roughly:

powerlifting for strength
bodybuilding for size
olympic lifts/speed weightlifting/plyometrics for explosive power

explosive strength = ability to move with strength and speed

Yes you do need to lift weights faster to be able to exert them with force at speed. But apparently you can build strength without moving fast and adapt it so you are powerful too.

Generally strength training involves low repititions in a set (6 or less), longer recovery between sets (90s for example). Some 1RMs would usually be involved, moreso as the participant advances.

Training for size would generally involve more reps (8-10 say) and less recovery (60s for example).

Doing weights for a particular sport: do exercises that are similar to the movements involved in the sport (same speed etc)

squats and deadlifts are the best strength exercises yes, bench press also important.

Intentionally trying not to go into detail because there's tonnes of info like this already there more just giving you pointers for what to look for.

awesom-o

The idea of doing low reps and for strength training is to build "muscle memory." Doing so conditions your central nervous system to tolerate lifting heavier weights. A good strength training routine will result in your body being able to lift heavier loads without necessarily gaining significant muscle mass.

If you mean a bodybuilding routine as a "normal weightlifting," then PWD has it spot on again. The range of 8-12 is more suitable.

Thats not to say that you won't make any strength gains on a bodybuilding routine, nor will you not make any gains in muscle mass using a strengthing routine.

Lifting weights faster will improve your explosive power. This is of course conditional on you lifting with good technique as part of a well structured program. Thowing weights around in an attempt to gain explosive power is just an injury waiting to happen. Your joints will hate you for it.

OP - What's your lifting experience? If you havn't been lifting long you need to start on a beginners routine and have somebody show you all the big lifts (Squat, Deadlift and Bench) and critique your form. Get this down and work on your boxing. When you reach a platuea in both of these - then I think you could justify looking at a plyometric/explosive lifting routine. Doing it the other way is putting the cart in front of the horse IMO.

Colm_OReilly

I don't have the studies at hand so apologies if figures are off.

Weightlifting is the Olympic Sport comprising of the Snatch and the Clean & Jerk.

Weight training is any training done with weights. Strength training generally refers to (or is meant to refer to) supplementary training for a sport, as opposed to body building routines just to look better naked. Strength training (if it is any use at all) will take the bulk of it's movements from powerlifting (an ironic name given the slow speeds of the lifts performed) - i.e. squats, deadlifts, bench press.

Weight training at high speeds will develop strength at that speed and at speeds lower to that. However, for maximal strength gains you'll train at slower speeds by necessity (look at a one rep max deadlift, it ain't fast).

Somewhere between 50-75% of your 1RM is the optimal weight to be lifting fast iirc.

Hanley

Colm_OReilly wrote: »

I don't have the studies at hand so apologies if figures are off.

Weightlifting is the Olympic Sport comprising of the Snatch and the Clean & Jerk.

Weight training is any training done with weights. Strength training generally refers to (or is meant to refer to) supplementary training for a sport, as opposed to body building routines just to look better naked. Strength training (if it is any use at all) will take the bulk of it's movements from powerlifting (an ironic name given the slow speeds of the lifts performed) - i.e. squats, deadlifts, bench press.

Weight training at high speeds will develop strength at that speed and at speeds lower to that. However, for maximal strength gains you'll train at slower speeds by necessity (look at a one rep max deadlift, it ain't fast).

Somewhere between 50-75% of your 1RM is the optimal weight to be lifting fast iirc.

Good post!

In addition, just because the weight is heavy and moving slowly doesn't mean you shouldn't be trying really hard to move it as fast as possible!