Absolute strength is the raw force one is capable of producing at will. It is how strong we are in sports. Powerlifting is the only sport which addresses absolute strength. Limit strength is a greater than absolute strength but it cannot be recruited at will. A mother uses limit strength to pull a tractor off of her child. That being said, absolute strength affects all components of athleticism. The more training one completes the closer absolute and limit strength values become. Some argue that limit strength cannot be improved since it cannot be measured. My point is that if we really work hard improving absolute strength we can improve limit strength. May we be wise enough to figure out how to measure this strength?
We train the squat. We become
better over time. Our ability to recruit a maximum coordinated effort improves.
Training the body sanctions efficiency. We continually tell our protective
neurological sensors it is alright to produce greater forces. It wants to down-regulate
the motor unit recruitment pattern and settle down. After time the systems add
muscle and allow this down-regulation. We must continue adding to the
recruitment pattern if strength is our focus. Muscle means down-regulation.
Less of the total is recruited per willful contraction. We want the maximum
recruitment pattern. We need to recruit as much muscle per unit of time as we
can to be strong. Motor unit recruitment pattern and frequency determine how
strong we are. For example, a strong athlete recruits 75%, 68%, & 60% of
available motor units on a three rep set. A less accomplished athlete recruits
72%, 64%, & 57% on a three rep set with the same weight. The stronger
athlete’s weight moves more deliberately, cleanly, quickly, and does not stray
as far from the trajectory implied. The weaker athlete’s weight moves slowly,
strays from the trajectory. This athlete’s training load should be lowered so
the support structures can adjust and support the system. The weaker of these
two needs to develop more absolute strength keeping the weight inline and
moving it more and more quickly over time. As the perception of this weight
lessens the speed of the movement increases.
An athlete is running a 5k in 22 minutes. She makes herself stronger on the squat and glute/ham raise as the strength part of her strength and conditioning program. Her body weight remains 115lbs. Do we really believe she will not be faster? I say she is faster and finishes her next race much closer to 20 minutes. We can plot these lines on a graph and predict where each race should be. Training is systematic. Training is dependent on absolute strength improvements.
Get stronger!
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