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http://hdl.handle.net/20.500.12188/14389
Наслов: | Strength exercise for football #4 – maximal strength (power) | Other Titles: | Вежби за силина во фудбалот #4 – развој на максимална сила | Authors: | Vuksanovikj, Vladimir Aceski, Aleksandar Tasevski Zikica Spasovska, Katerina |
Keywords: | maximal strength, training, football, 1RM, |
Issue Date: | 2020 | Publisher: | Faculty of physical education sport and health | Проект: | Book- Football Fitness Training- Vuksanovikj | Journal: | Kondicija Journal | 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. | URI: | http://hdl.handle.net/20.500.12188/14389 | ISSN: | 1857 - 9620 |
Appears in Collections: | Faculty of Physical Education, Sport and Health: Journal Articles |
Files in This Item:
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53 Vuk, Ace, Zico, Kate Kondicija .pdf | 4.89 MB | Adobe PDF | View/Open |
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