Strength training methods

Overview

Repetitions and sets for maximum strength, strength endurance and explosive strength, recovery between sets, multi-gyms and free weights, plyometrics for a basketball player, and circuit training and its variables.

What you need to know

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Questions from this subtopic

Each one with the model answer underneath.

1. 1

   What is meant by a repetition and a set in strength training?

   Model answer

   A repetition is one complete movement of an exercise. A set is a group of repetitions performed without rest.

2. 2

   What resistance and repetitions are used to develop maximum strength?

   Model answer

   Maximum strength is trained with heavy loads, above about 80% of 1RM. Each set has few repetitions, up to about six, with long recoveries.

3. 3

   What resistance and repetitions are used to develop strength endurance?

   Model answer

   Strength endurance is trained with light loads, around 50 to 60% of 1RM. Each set has many repetitions, often 15 or more, with short recoveries.

4. 4

   How is explosive strength trained with weights?

   Model answer

   Explosive strength uses moderate loads lifted as fast as possible with good technique. Recoveries are full so each repetition is at maximum speed.

5. 5

   Why are long recoveries needed between sets when training maximum strength?

   Model answer

   Heavy sets rely on the ATP-PC system, which needs a few minutes to recover. Full recovery lets the next set be performed at maximum intensity.

6. 6

   What are the advantages of a multi-gym?

   Model answer

   A multi-gym is safe because the weights are guided, so no spotter is needed. The load is easy to change, which suits beginners and circuits.

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