Exercise science authors Michael Stone, Meg Stone and William Sands assert that there are five components of all-around fitness, including strength, speed, skill, endurance, flexibility and speed. Both speed and strength are foundations to almost any sport. Speed and strength are each fueled anaerobically, meaning without the use of oxygen. Improve speed through performing repeated bouts of high-intensity sprints, while strength is generally improved through weight training.
Sprint Assistance
Sprint assistance is an effective method for developing speed, and involves gravity-assisted running. The goal of assisted sprints, according to the National Strength and Conditioning Association, is to train motor units to fire faster and promote higher velocities and stride frequencies during normal workouts. The easiest way to perform assisted sprints is to perform repeated sprints downhill, attempting to get stride frequency as high as possible.
Sprint Resistance
Sprint resistance uses gravity to induce a state of overload, the National Strength and Conditioning Association says. Running uphill or using a sprint parachute are forms of sprint resistance. Stone, Stone and Sands report that sprint resistance is most effective when training can be transferred to normal workout conditions. Therefore, athletes should use resistance at the beginning of a workout and then remove it to feel the contrast between the two conditions.
Hypertrophy
Hypertrophy refers to an increase in the muscle cross-sectional area and is the reason why lifting weights creates bigger muscles. Hypertrophy and strength increases are closely related, the National Strength and Conditioning Association writes. To improve strength and hypertrophy, perform four sets of six to 12 lifts, using 65 percent to 87 percent of your one-rep maximum. The best lifts are multi-joint, load-bearing ones such as squats and presses.
Power
Power is a product of both strength and speed-of-movement. Power takes advantage of the muscle's natural stretch-shortening cycle, which provides an elastic, explosive quality to muscle contraction. Athletes who need to accelerate or apply a lot of force quickly can improve performance through developing power. The National Strength and Conditioning Association recommends performing sets of one to five repetitions using loads of 70 percent to 90 percent of your one-rep maximum to increase power. Power cleans, jerks and snatches are effective power exercises.
Endurance
Muscular endurance is important for athletes who must perform activities that require a high degree of strength for a prolonged period of time, such as gymnastics. Athletes can improve muscular endurance through resistance training. The National Strength and Conditioning Association recommends performing sets of at least 12 to 15 repetitions using 65 percent or less of your one-rep maximum to improve muscular endurance.
References
- "Principles and Practice of Resistance Training"; Michael H. Stone, Meg Stone and William A. Sands; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
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