(A) The principle of overload
Overloading is a basic principle of muscle strength training. Overloading does not mean more than my maximum load capacity. It means that the load of strength training should constantly exceed the load that is usually used, including the load intensity, load, and the frequency of strength training. Overloaded strength training can continue to stimulate the muscles, resulting in a corresponding physiological adaptation, resulting in increased muscle strength, and the use of less than normal load can not effectively promote the increase in muscle strength. The study pointed out that the overload of strength training is a continuous process. For example, if someone uses a barbell for curling, for example, if the person can lift up to 8 times (8RM) for 40 kg before training, and increase the number of liftings after 12 hours of strength training over a period of time, then Should increase the strength of the power load, which is what people often say "Load 8, get to 12". Under normal circumstances, the strength of the initial strength training or the strength of people for the development of general strength can refer to the "load 10, to 15" or "15, training to 20", for the development of muscle strength exercises The strength can be determined according to the principle of "load 1, practice to 5". In addition, the overload of strength training is also a gradual process. If the exercise load increases too quickly or is too large, it can easily lead to overtraining and muscle damage, and it is not conducive to improving muscle strength.
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(B) The principle of increasing resistance
Overload training increases muscle strength, making the original overload into an already-adapted load rather than an overload. At this time, if the training load is not increased so that it reaches a new overload, it cannot continue to increase its strength. Only gradually increase the load, so that the load becomes overload again, the training effect can continue to increase.
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(c) Principles from big to small
The so-called "big to small" principle means that in weight-bearing resistance training, exercises that involve mainly large muscle groups are performed first, followed by exercises of small muscle groups. The physiological mechanism of the principle from big to small is: 1 When a muscle is trained to increase strength, the strength of other muscles of the body will also increase to a certain extent. Therefore, first practice large muscle groups, this mutual influence will be more obvious; 2 small muscle groups tend to fatigue, a certain degree of muscle fatigue may also affect the working ability of other muscles. Therefore, practicing large muscle groups can delay the appearance of muscle fatigue.
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(IV) The principle of specificity (specialty principle)
The specificity or specialization of strength training refers to the physiological phenomenon in which the trained muscles produce specific responses or adaptations to the strength training of different metabolic properties, contraction types, and practice modes, and is an important factor that influences the effect of strength training. The nature and pattern of muscle activity during strength training is inconsistent with the specific characteristics of the sports involved, and it also has different effects on the coordination ability of the nervous system and the local muscle physiology and biochemical characteristics. Therefore, the development of resistance exercises for muscle strength should include direct All muscle groups used to complete a certain technical movement, and as far as possible to make the type of muscle activity, type of energy metabolism, muscle contraction speed, the structure of the action of force training and time-action relationship with the requirements of special forces and special techniques. For example, the study found that in order to obtain the best back-breaking force for a 100-meter sprint, it is necessary to perform strength training at a knee angle of 120° to achieve better results. In addition, during the running process, due to the very short contact time between the foot and the ground, the force training time should be shortened as much as possible in order to better meet the needs of special sports.
Special principles The principles of strength training include:
1 Particularity 2 Particularity of body parts for strength training.
That is, when carrying out a weight-bearing resistance exercise, it should include muscle groups that are directly used to complete the movement, and simulate as much as possible the actual movement structure and the rhythm and speed of the movement. The speciality of the body part and the specificity of the movement structure are conducive to the coordination and adjustment ability of the nervous system and a series of adaptive physiological and biochemical changes in the muscle.
For example: excellent sprinters are often not good marathoners. vice versa. Sprinting and long-distance running are just different speeds. Obviously, the rhythm and speed of movement in training are very important. Therefore, when performing specialized training, the rhythm and speed of the exercise must be consistent with the formal exercise.
The physiological mechanism for specialized training is that there should be some neuromuscular coordination between different muscle groups and even different units of the same muscle group. In training, not only the muscles themselves will change, but also the nervous system will change.
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(five) reasonable training interval principle `
It is a matter of concern that the strength training interval can ensure that the acquired power does not subside and that the power can be effectively increased. Studies have shown that: For the first time participating in sports training, the effect of the next day training is better than the daily training. For beginners who perform daily strength training, their strength can be increased by 47% after 10 training sessions. For those who perform the same day training with the same training load, after 10 training sessions, the strength increases by 77.6%. Different strength training arrangements have had an effect on the already subsided force:
A: Afterwards, he has not been trained. After 30 weeks, his power has completely disappeared;
B: After every 6 weeks of training, strength can be maintained longer;
C: After every 2 weeks of training, strength can be maintained at the original level.
The intensity, amount of exercise and training frequency of strength training should meet the requirements of the training plan and competition plan. According to the well-known exercise trainer Matveyev's cycle training theory, in the annual cycle plan, the strength exercise training period for the strength sports training is larger and the training intensity is lower to stimulate the increase in muscle volume; In the subsequent strength training period and the competition period, the amount of strength training decreases, and the training intensity increases to increase muscle strength or explosiveness. In addition, the frequency of strength training should meet the requirements of the law of force growth. The next strength training should be arranged as far as possible during the peak period of muscle strength growth caused by the previous training. The frequency of strength training is too high, and the decline in muscle function caused by the previous training has not yet been effectively restored. Continuing training at this time is prone to cause fatigue accumulation and excessive training; while the frequency of strength training is too low, the increase in muscle strength caused by the previous training has subsided. At this time, training is again difficult to achieve better strength training results.
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