Maximum Strength Training
After 6 to 10 weeks of hypertrophy training there is no substantial increase in strength any more. Its time to change the pattern of training. There are different ways to do this. The principle of the rolling in and out movement however remains the same.
The aim of the maximum strength training is not a further increase in muscle mass but an improvement of muscular coordination. In a normal movement there is a recruitement of about 40 - 60 % of all muscle fibers. These fibers are responsible for the maximum strength. During a maximum strength training the amount of fibers recruited can be improved up to about 80 %. This means an increase of the maximum force of 20 % without change of the muscle mass. Exercises consist of dynamic excentric - concentric pattern at high intensity load. The rolling in and out movement is loaded high enough to just allow 1 - 3 repetitions. The amount of load should be increased at every training unit. After 2 - 4 weeks time the top of the training curve is reached and the exercise pattern has to be changed again.
Exercise plan for dynamically excentric and concentric training for maximum strength,
rolling in and out movement under load in succession, 1 to 2 seconds per every single movement
| units | 1 - 3 / week |
| series | 4 - 6 / unit, recreation 5 - 10 minutes between the series |
| repetitions | 1 -3 / series, load as high that muscles get completely tired |
Maximum strength can be exercised as well by static training. The characteristics of this training modality is related to as described in the section hypertrophy.
Exercise plan for static (isometric) training for maximum strength,
simple hanging without any movement
| units | 1 - 3 / week |
| series | 4 - 6 / unit, recreation 5 - 10 minutes between the series |
| repetitions | 3 - 6 / series, one repetition represents hanging at the TURNTILLBURN without movement for 1 - 3 seconds, load high enough to get completely tired after the 1 - 3, recreation between repetitions 10 - 20 seconds, vary joint position |
There is a new method coming up for maximum strength training called isolated excentric training. This method has a high efficiency and can improve intramuscular coordination significantly. This exercise modality performed with the TURNTILLBURN is done as follows. An excentric movement or rolling out is performed with the highest load possible followed by a concentric movement or rolling in without any load.
The isolated excentric training is often used in rehabilitation because the tensile forces in the tissue, like ligaments and capsules, are lower than in concentric movements. It is possible therefore to treat injuries or overuse syndroms of the soft tissue of the fingers by an isolated excentric training. The load however must not exceed to amount which causes pain.
Exercise plan for isolated excentric training for maximum strength,
one rolling out movement with very high load is followed by one rolling in movement with very low load
| units | 1 - 3 / week |
| series | 4 - 6 / unit, recreation 4 -8 minutes between the series |
| repetitions | 3 - 6 / series, one repetition represents one rolling out movement with very high load followed by one rolling in movement with very low load, load high enough to get completely tired after the 1 - 3 repetitions |
As mentioned above, after 2 to 4 weeks of training, the improvement of the strength decreases and the danger to acquire an injury increases. It is time again to change the training modality.