To avoid over-training the body and to progress at a constant pace, it is advisable not to exercise a certain area for a period of time longer than 46 weeks. To this end, it is advisable to establish a series of work sequences throughout the training to optimize the final result.
As far as strength training is concerned, it consists of a training plan whose main objective is to improve endurance strength, hypertrophy or strength, following the previously established sequences. The main characteristics of the different areas of strength training are described below.
Strength-resistance is the capacity required, for example, in a 400-meter race. The training of the resistance force consists of carrying out a certain number of series or repetitions, but without forgetting the great importance of the duration of breaks. One of the main effects of resistance strength training is an increase in tolerance to over-acidification, as different substances are formed which partially neutralize lactic acid. As a result, the muscle doesn’t acidify as quickly and can perform for a few more seconds or repeat itself before refusing service.
Muscle cell growth occurs when it is subjected to a long-lasting and increasing tension stimulus. In this situation, the energy-rich phosphate bonds of the cell are reduced to their lowest level, forcing the nucleus to produce new protein chains that, in the form of muscle filaments, increase the cross-section of the muscle.
In addition to the size of the muscle cross-section, the maximum strength performance of a muscle depends on the number of muscle fibers that can be involved at the same time in making a move. Thus, nerve-musculature interaction is a determining factor in the muscle’s ability to perform.