STRENGTH TRAINING

The ability of the neuromuscular system producing internal tension and exert resistance against an external force.
In other words, weight training and its effect on muscle tissue in all three phases of contractions.
In the past, most training programs where developed creating strength in individual muscles, basically focusing on one plain of motion, or one direction.
Since all muscles function in al three planes of motion,(forward-back, sideways and rotational movements, an integrated strengthening program is designed by a professional who understands functional anatomy.

Following a detailed STRENGTH TRAINING EVALUATION, here at HM, we define strength into several different categories as they are applied to the individual needs of our clients.

MAXIMUM STRENGTH
The maximum force that an individual`s muscle can produce in a single voluntary effort, regardless of the rate of force being produced.

ENDURANCE STRENGTH
The ability to produce and maintain force over a prolonged period of time

SPEED STRENGTH
The ability of the bodies system to produce the greatest possible force in the shortest possible time

EXPLOSIVE STRENGTH
The ability to produce high levels of force production once a movement pattern has been initiated.

REACTIVE STRENGTH
The ability of the bodies system to switch from reduced force to producing force quickly and efficiently.

STABILIZATION STRENGTH
The ability of the stabilizing muscles to provide optimal dynamic joint stabilization and maintain correct posture during movements.

RESISTANCE TRAINING
Optimum gain in strength, body’s neuromuscular efficiency, hypertrophy (muscle mass gain) and function.

Strength Training Principles:
Overload:
To see gains in strength you must always stimulate the muscle more than it is accustomed to.
Progression:
The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
Specificity:
Gains you receive are dependent on the muscle group used, and movement pattern performed.

• Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.
• Endurance (sub maximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.

• Warm-up - The warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
• Stretch - It is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
• Workout - Work larger muscle groups first, then smaller muscle groups.
• Cool-down - Keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.