Development of speed and strength qualities

In fitness and bodybuilding, and in sports in general, speed strength abilities (SSS) are usually characterized by short duration and maximum power of effort in the main phase.

In practice, this ability is also called “explosive force.” The ability to produce "explosive force" depends on:

1. from general abilities and breadth of functionality of the neuromuscular system to the manifestation of serious stress in a minimally short period of time;
2. on the absolute strength of the muscles, manifested at their maximum tension without time limitation;
3. from the specific ability of the muscular system to quickly increase force at the beginning of the movement.

The most common form of cardiovascular exercise is jumping and throwing exercises.

Different exercises and sports make different demands on individual manifestations of cardiovascular components. In some exercises the effect depends more on force components of movement, in other exercises - from expressways. For example, when throwing a shot, the thrower realizes 15-20% of the power and 80-85% of the speed components from absolute values, and when lifting the barbell — 75-80% power components and 20-25% speed components. These data indicate directly proportional relationship between speed and load - with increasing weight of the weight being overcome, - the speed of muscle contraction decreases.

The development of speed-power qualities conditionally implies three zones of preferential orientation training effect. Zone 1 is characterized by high speed of movement (90-100%) with low external resistance (20-45%) of the maximum resistance. Working in this zone contributes to the growth of speed components. The speed of movement (60-85%) and the amount of weight (50-80%), characteristic of zone II, will contribute to the comprehensive improvement of the cardiovascular system. In zone III, significant weight (85-100%), accompanied by a low speed of movement of body parts (10-30%), leads to an increase in the strength component.

It has been proven that the use of a combination of specialized strength exercises with a working weight of 30-50% of the maximum helps to increase the athlete’s speed qualities (up to 18%).

The integrated use of speed and strength readiness mechanisms during one lesson and a system of related physical education classes increases the effectiveness of SS readiness. The use of sequential exercises in combination with weights of 30 and 90% of peak is the most effective for the formation of “explosive efforts” and is accompanied by the body’s adaptation to loads of a cardiovascular nature.

Practice shows that athletes 17-18 years old are able to perform 250-350 repetitions of local impact exercises per session without prior preparation (approximately 1/3 of the body’s muscles are involved in the work). Therefore, the use of targeted exercises of a local nature makes it possible to develop motor speed-strength abilities under conditions of relatively low load on the body of those involved. The method of directed muscle loads makes it possible to take into account the uneven development of individual muscle groups among those involved. Using the method of targeted muscle loads, it is possible to achieve quite satisfactory results in the development of speed-strength abilities of individual muscle groups, even with twice a week exercises, since the load on selected muscle groups increases significantly, reaching 200-250-300 repetitions per session.

Exercises are used to develop the speed of individual movements explosive nature, without weights, or with such a load that does not reduce the speed of movement; In addition, exercises that are done with an incomplete swing, but at maximum speed and with an abrupt subsequent stop, as well as starts and spurts (accelerations) are effective.

To develop the frequency of movements, the following are used:

1. all kinds of cyclic exercises in variations that help increase the speed of movements;
2. running (moving) downhill, using traction devices;
3. accelerated movements of the arms and legs, performed at an accelerated pace by maintaining the amplitude and then gradually increasing it.

1. segments up to 10-15 m (development of speed of execution and technique of the first 6-7 steps of the starting acceleration);
2. segments of 20-50 meters (at these distances maximum running speed develops);
3. segments of 80-90 m (at these distances the ability to maintain maximum speed develops);
4. segments of 100-150 m (at these distances, speed and strength endurance are developed comprehensively).

Improving speed abilities, most optimal, if the weights used in the exercises are no more than one third of the maximum load for the practitioner.