When we talk about performing "strength" workouts at Project Deliverance, that term could cover a number of different types of "strengths". A sprinter who runs a 10.11 second 100m dash possesses a different kind of strength than the thrower who can hurl the shot put 65 feet. The sprinter possesses more speed strength and a much higher power to weight ratio than the thrower. The thrower will (hopefully) possess a higher maximal strength level and potentially a lower power to weight ratio because he only has to carry his own weight over a couple feet.
Below you will find many different categories and types of strength:
Maximal Strength is the amount of force that can be generated from one
all out effort regardless of time or bodyweight. The three subdivisions of this type include: Concentric, Eccentric, and Static Strength
Concentric Strength occurs when the muscle shortens as it overcomes
Eccentric Strength occurs when the muscle lengthens as it overcomes a resistance.
Static Strength occurs when the muscle contracts to prevent unwanted movement.
Explosive Strength is strength per unit of time. Also known as Speed Strength.
Explosive Strength can be divided into the following sub-categories:
Starting Strength is the ability to recruit as many muscle fibers as
possible instantaneously at the start of the movement. It is the type
of strength necessary to quickly accelerate a load that is at rest.
Acceleration Strength is how long you can keep the maximum number of
muscle fibers recruited after Starting Strength. Once the initial
movement begins, the rate of force development is acceleration.
Reactive Strength is how quickly the neurological and muscular system reacts to a stimulus.
Strength Endurance is characterized by being able to perform a movement
repeatedly for an extended period of time without being overcome by
Relative Strength is how strong someone is relative to their mass. When someone has to carry their own weight during a competition, this type of strength becomes crucial and can be a determining factor between success and failure.
Limit Strength is the amount of force that can be generated from one all
In terms of sharpening Speed Strength, we recommend that the athlete perform 8-12 sets of 2-3 reps of 30-40% of their 1RM with the emphasis on maximally accelerating through the movement. This is called Dynamic Effort and is typically used to sharpen Speed Strength after the athlete has undergone a cycle of heavy, slow strength training.
Dynamic Effort to sharpen Explosive Strength.
Depth Jumps sharpen both Reactive and Starting Strength.
Starting Strength is key during a Power Clean after the weight is pulled from the floor. If the load slows down, the lift simply won't happen.
Static Strength among other things...
*Citation: Some facts and statements were taken and organized from the article "The Many Different Types of Strength" by Eddie Lomax.