Strength exercise for football #4 – maximal strength (power)
Journal
Kondicija Journal
Date Issued
2020
Author(s)
Tasevski Zikica
Abstract
The ability for maximum strength is separated as a sub-component of the strength abilities. This maximal area in the general image of the strength capacities is recognized through highly intensive loads with short duration of 2 to 3 seconds or 1 to 3 repetitions.
The method for maximal strength transformation takes into account the following components: external load (90-95% of 1RM), number of repetitions in one series (1-3 repetitions), number of training series (from 3 to 4 series), break of 1.5 to 3 minutes between series, next training 24-48 hours after training depending on the category of footballers. Significant improvement of the maximal strength can be observed after 3 weeks of the training program.
Regarding the maximal strength transformation, since the execution of movements is high in terms of intensity, 1 to 3 maximal load repetitions, it is safer for the movements to be isolated in muscle groups (chest-only exercises, only back exercises, kick, etc.). However, other exercises should also be performed, such as: deadlift, throwing, pulling, pushing, with maximal intensity with duration of no longer than 2-3 seconds, should not be performed. In this manner, the entire body is involved (functional training), but with the dominant method being the maximal power transformation.
The method for maximal strength transformation takes into account the following components: external load (90-95% of 1RM), number of repetitions in one series (1-3 repetitions), number of training series (from 3 to 4 series), break of 1.5 to 3 minutes between series, next training 24-48 hours after training depending on the category of footballers. Significant improvement of the maximal strength can be observed after 3 weeks of the training program.
Regarding the maximal strength transformation, since the execution of movements is high in terms of intensity, 1 to 3 maximal load repetitions, it is safer for the movements to be isolated in muscle groups (chest-only exercises, only back exercises, kick, etc.). However, other exercises should also be performed, such as: deadlift, throwing, pulling, pushing, with maximal intensity with duration of no longer than 2-3 seconds, should not be performed. In this manner, the entire body is involved (functional training), but with the dominant method being the maximal power transformation.
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