Strength workouts require your muscles to meet resistance. This resistance can come in the form of a stationary force, body weight, cords, elastic bands or weights. There are four different types of strength: reactive, explosive, relative and limit. Using multiple forms of resistance while performing a variety of strength exercises will aid you in creating an effective routine.
Limit Strength Exercise
Limit strength is defined as the amount of strength that is used for one single maximum effort. An example would be if you were trying to set a bench press record. Typically, there is not a time limit involved in a limit strength exercise. Presses, clean and jerk, deadlifts, squats and any other forms of weightlifting that are performed with the maximum weight you are able to lift are examples of limit strength exercises. These exercises are typically performed in sets of five or six repetitions.
Explosive Strength Exercise
Explosive strength is defined as the energy that is used to perform one, fast movement or a series of fast movements. The long box jump, concentric box jump, ravers, dumbbell jerk, finger clean, frog squat jump, standing triple jump, plate jump, box squat jump, standing broad jumps and medicine ball throws are all examples of exercises used to train explosive strength. These exercises are performed with six to eight repetitions of each one, moving directly from one to the next.
Relative Strength Exercise
Relative strength is the measurement that determines the maximum amount of force that you can generate per unit of your body weight. Body weight exercise uses the weight of your body as resistance and is used to do a variety of relative strength workouts. Lunges, squats, dips, pull ups, chin ups, sit ups and push ups are all included in relative strength training exercise. Perform 10 to 15 reps of each exercise and then move directly on to the next.
Reactive Strength
Reactive strength is the coordinated effort between movements to create a single, explosive result. This is also commonly known as plyometric strength. Reactive strength exercises include vertical jumps, springs, reverse hyperextension, reactive squats, depth jumps, shock jumps, ankle jumps, box jumps and high-knee skipping. You want your feet to touch the ground as little as possible while performing plyometric exercises. You will perform between six to eight reps of each exercise before moving directly to the next one. A 1-2-3 jump is an exercise where you take two large steps and then jump as high as possible on the third step. You continue this process down the length of the track or gym. When performing box jumps, you start on a bench or box that is knee-high and jump off the the box while springing your body as high as it can go into the air, making sure to keep your feet off the ground as much as possible.
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