Methods for developing strength abilities

Strength exercises are the most stringent means of training athletes, in which one should not get carried away with large volumes and especially those performed with medium and maximum weights relative to the body weight of the athletes. The importance of strength exercises is that they should: provide the necessary level of versatile physical fitness; develop muscle groups whose strength is most necessary for mastering the main sports included in the physical education program.

As recent studies have shown, an increase in the strength potential of muscles and, accordingly, the abilities and performance of athletes is due to an improvement in the mechanism of intramuscular and intermuscular regulation - an increase in the number of motor units involved in tension.

The most rational way to ensure versatile physical fitness is that the development of the general strength of those involved from low to relatively high levels can be divided into three stages:

Methods for developing the strength abilities of athletes. Three key stages:

1. At the first stage, the main means of preparation for strengthening the musculoskeletal system and general strength training will be outdoor games, game exercises, various general developmental exercises performed from various starting positions (standing, lying, sitting) while standing still and directly in motion, with resistance ( own weight and the weight of the partner), in combination with throwing exercises with a weight of 1-2 kg for girls and 4-5 kg ​​for boys, jumping exercises, elements of acrobatics and gymnastics.
2. At the second stage of the method, exercises with dumbbells, kettlebells, “pancakes” from a barbell, shock absorbers, and acyclic exercises with moving your own body (pull-ups) are added to the preparation means of the previous stage. The mass of projectiles in throwing exercises increases; in jumping exercises, the height of obstacles overcome and the distance between them increases.
3. At the third stage, exercises performed on training devices and isometric ones are added to the exercises recommended for the previous stages. The weight of the weights is 40-60% of your own weight in exercises aimed at large muscle groups, and 10-25% in exercises aimed at individual muscles.