What are the 7 types of resistance training?

What are the 7 types of resistance training?

1. Agile strength

Agile strength is strong direction changes.  This involves quick speed, direction, or velocity changes or hauling big weights in different directions. This helps your body move fluidly in any direction, improving coordination, and balance and preventing accidents. 

Nimble techniques involve multi-directional workouts involving low to moderate weight.  Medicine ball lat shuffles and direction-change sprints are recommended. Wilson recommends 30-60 seconds of moderate-heavy farmer’s carry. Feel when you need to change direction when you walk or work out. ” Three to five rounds with 60 to 90 seconds of rest between sets.

2. Endurance strength

How long you can go defines endurance. It’s different from typical HIIT moves. According to Cifelli, it pushes your body to use both anaerobic and aerobic pathways to remain in motion, which can increase your postural stability and aerobic capacity.

Start with bodyweight exercises and add weight as you gain stronger. Cifelli recommends doing 15 squats and 10 push-ups without rest for three to five rounds. Over time, you’ll get stronger and return to work faster, boosting your strength and endurance.

3. Explosion

HIIT workouts work this type of strength with all-out moves. Explosive strength lets you move rapidly and with force. Jumping and powerlifting take a lot of energy quickly. Wilson claims explosive strength improves motor unit recruitment, intramuscular coordination, response time, and muscle and connective tissue resiliency.

Consider explosive movements to build explosive strength (like box jumps, snatches, and cleans). Start with medicine ball throws. After you have completed five consecutive powerful throws from one’s chest to a wall, you should take a break. Either toss with a greater amount of force on the second round or move back a few feet and keep working on generating that incredible amount of force. 5×5 reps.

4. Power

Think of max strength as your “one-rep max,” or the amount of weight you can lift in one rep. Cabral says these workouts promote fast-twitch muscle fibers that can generate high force, increase muscle-building hormones, and boost bone density and strength. This is significant since bone density (especially in women) diminishes with age.

Heavy weights and low reps build maximum strength. Franco recommends heavy squats, deadlifts, hip thrusts, bench presses, and powerlifting to measure strength. Because these exercises force you to push yourself with the amount of weight you’re lifting, to prevent overtraining injuries, you should follow properly planned programs and allow for ample recuperation between sessions.

5. Speed/power

Your speed strength is your speed. Increased flexibility improves muscular balance, and exercises more muscles. This training can cut reaction times, boost athletic performance, and shorten muscular stretch-shorten cycles.

6. Starting power

Starting strength is movement without momentum. This can be a runner on a track shortly before the gunshot starts the race or you standing up from your chair. Working your starting strength can improve muscle and connective tissue’s rate of force generation (allowing you to lift large weights), your ability to accelerate in any movement, and your ability to transition from sitting to standing. This form of exercise should be done in addition to your regular workouts because it is essential for increasing your entire health, particularly the strength of your muscles, bones, and joints.

Starting strength is the strength you use to begin a move, therefore these workouts challenge you to go from 0 to 60 quickly. Pros recommend sprinter jumps, kettlebell swings, and sit-down squats.

7. Relative strength

Relative strength considers a person’s body composition and comes from developing each other’s six modalities. Relative strength is based on your abilities, size, and improvements through time. Smaller people are frequently stronger at controlling their bulk across space. It all boils down to how much strength you pack into how little weight you carry.

To get an idea of where you stand in terms of your personal relative strength, take the maximum number of repetitions you can perform on a particular bodyweight exercise (like push-ups, for instance), write that number down, and then divide it by actual weight. It is expected that as time passes and you continue to get stronger, you will be able to perform more repetitions, and the total will continue to rise.

How to build relative strength Given that relative strength is developed as a side effect of building all of the other forms of power on this list, there aren’t actually any precise techniques that can assist you to target it as a specific area of improvement to work on. Focus on different modalities to enhance your strength.

Check out our resistance training backpack.

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