Nurturing strength. Rationing of motor loads, mainly aimed at developing strength abilities

Strength abilities - this is the athlete’s ability to overcome external resistance or counteract it through muscle efforts. Power abilities are manifested:

1. in maximum strength (the peak force that the neuromuscular system can develop at the highest voluntary muscle contraction);
2. in fast strength (the ability to cope with resistance at an extremely high speed of muscle contraction - characteristic of jumping);
3. in explosive strength (the ability to exert the maximum possible force in the minimum time - characteristic of throwing and throwing movements);
4. in strength endurance (the ability to maintain a high degree of muscular effort for a long time).

The effectiveness of improving any of the manifested components of strength abilities depends on many indicators and factors, first of all, on How optimal were the training loads? according to the criteria of specificity, complexity, direction and magnitude, how they were distributed in classes and cycles of various activities. Changes under the influence of strength training

capabilities of the muscular system. In this regard, the question of the biomechanical, physiological, and biochemical mechanisms that determine these possibilities seems very significant.

Building an Athlete's Strength

The maximum muscle force produced by one muscle depends on its length, the number of fibers forming the muscle group and their thickness. Also, in addition to this, the strength exerted is significantly influenced by the composition of the muscle (the ratio of different types of fibers in it), and the mechanical conditions of muscle traction. It should also be noted that the functions of different parts of the muscle may be different.

The distribution of muscle fibers in this case is such that the moments of force they create about the joint invariably coincide in direction. Thus, development of strength qualities is carried out by improving muscle and coordination factors, and in most types of motor activity coordination indicators are of key importance. Therefore, when selecting strength exercises, you need to rely, first of all, on multiple repetitions of exercises that improve intermuscular and intramuscular coordination.

1. a) isometric;
2. b) isotonic;
3. c) isokinetic.

IN isometric mode, the body or its segments do not move. The exerciser, while stationary, either voluntarily tenses a certain group of muscles, or exerts pressure on any surface with his hands or feet.

For isotonic The training regime is characterized by dynamic work with weights. At the same time, the arsenal of weights is quite wide and varied: from traditional barbells and dumbbells, to specialized weights used in specialized exercises (lead belts, the same shin pads for runners, jumpers, etc.), and a simulator of this type “ Station wagon."

Isokinetic The strength training regime arose as a result of the desire to eliminate one of the significant disadvantages of the isotonic regime. When performing exercises in an isotonic mode, the force exerted by the muscles is different in different phases of movement and its maximum is short-lived. The isokinetic mode of operation helps maintain maximum tension and constant speed of movement throughout the entire amplitude with the help of special technical devices.

One of the most important methodological problems in developing strength abilities is the correct selection of resistance value. Its solution is possible only by understanding the characteristics of movements performed with various muscle tensions.

Development of strength abilities. Basic techniques

The isotonic regime is the most common in the training process and is implemented in practice using two main methods: maximum effort and lifting unlimited weight.

When using the maximum effort method, the load mass is maximum (or near maximum) and therefore the number of repetitions is small (1-3). Care should be taken when lifting weights of maximum weight, the STE of which is characterized by strong emotional arousal and a great impact on the central nervous system. The second method of developing strength is to repeatedly lift non-limiting weights. It is used in two variations:

1. number of repetitions until expressed fatigue (to develop strength qualities);
2. the number of repetitions is such that the speed of exercises with loads does not decrease (to increase speed-strength qualities).

Isometric exercises can be used as an additional training tool, as well as in exercises in the post-traumatic period. In this case, they can be performed in the following mode: exercise duration is 5-10 s; developed force - maximum; rest interval - a quarter of a minute; number of repetitions in a series - up to 6 times; rest between series - up to 2 minutes. The load on each muscle group is 3 series, and if in a class using these exercises you develop the strength of two or three muscle groups, then the time spent on isometric training will not exceed 15-20 minutes.

The advantage of isometric exercises is considered to be simplicity their implementation, availability exercise almost anywhere, safety from injury. However, this method is also not without significant drawbacks. In addition to what was noted above, there are difficulties with controlling the amount of isometric tension (is the student really developing maximum or some specified effort?).

The methodology for developing strength endurance involves complex effect on the body’s ability to effectively use oxygen, on aerobic and anabolic processes in muscles, the psychological resistance of those involved in pain associated with an impressive concentration of decay products in working organs. Strength endurance develops most effectively when performing special exercises that place increased demands on the working muscle groups that bear the main load in a particular exercise.

Strength training and weight loading

Amount of burden in long-term exercises of submaximal and high power, work ranges from 40 to 80% of the maximum possible. When performing exercises of maximum and short-term submaximal power, the load should reach 75-100% of the maximum repetition result in a particular exercise. As a rule, the operating time ranges from 30 s to 2 min. The duration of rest breaks depends on the duration of the work and its nature. For short-term exercises (30-60 s), rest pauses should be determined by heart rate. The next exercise should be started when the heart rate is 110-120 beats/min.