Factors that increase strength in powerlifting

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Factors that increase strength in powerlifting
Factors that increase strength in powerlifting
Anonim

Visiting the gym and lifting weights with knowledge of basic principles is an integral part of the training process. Find out what influences the increase in strength in strength sports. To get the most out of your training, you need to understand the main factors that increase strength in powerlifting. This is what today's article will be devoted to. We will tell only about the main factors that maximally influence the result of the training.

Thanks to these factors, you will be able to gain an advantage in the near future. At the same time, you should remember that some of these factors are at the genetic level and cannot be changed. However, knowing about them, you will be able to use the genetic characteristics given to you by nature with greater efficiency. In addition, they are often interconnected, and by influencing one, you can change the second. You must choose those factors that will help you achieve great results and achieve your goals.

Powerlifting training technology

The scheme of the bench press lying
The scheme of the bench press lying

We will now take a closer look at eight technologies that can improve your powerlifting performance.

Weights training

The athlete performs a barbell press while standing
The athlete performs a barbell press while standing

In the training process, athletes use not only barbells and dumbbells, but also compressed air, various elastic devices, simulators and other devices that provide sufficient external resistance for muscle development. Undoubtedly, the basis of strength training is exercises with dumbbells and a barbell, but other devices cannot be discounted. Also today there are four types of simulators:

  • With constant load;
  • Variable load;
  • Adaptable load;
  • Static load.

Forms of training

Girl preparing to do a squat with a barbell on her shoulders
Girl preparing to do a squat with a barbell on her shoulders

Now we are talking about running, plyometrics, gymnastics, etc. There are many forms of the training process.

Psychological training

Athlete in the gym
Athlete in the gym

Through self-hypnosis, mental imagery, and other mental techniques, you can dramatically improve your performance and improve your competitive performance.

Therapies

Sportsman in headphones
Sportsman in headphones

Muscle electrical stimulation, massage, music, exposure to light, etc. All of these therapies will help speed recovery and increase your strength.

Pharmacological support

Sustanon injections for powerlifters
Sustanon injections for powerlifters

Today, big sports cannot be imagined without appropriate pharmacological support. This will require experienced sports medicine professionals.

Biomechanics of movements

Movement pattern when performing a barbell jerk
Movement pattern when performing a barbell jerk

If during the training you use the correct movements from the point of view of biomechanics, then its effectiveness will increase significantly. This is due to the involvement of all the necessary muscles in the work and the exclusion of minor ones from it.

Nutrition program

Foods included in the powerlifter's daily diet
Foods included in the powerlifter's daily diet

It is impossible to achieve high results without proper nutrition. Today, a large number of specialized dietary nutrition programs have been created for athletes.

Sports nutritional supplements

Powerlifter girl with dumbbells near sports nutrition
Powerlifter girl with dumbbells near sports nutrition

The body's need for nutrients is great. It is not possible to satisfy it only with the help of ordinary food products. The sports nutrition market today offers a large selection of supplements that can help you achieve your goals.

Sports technology and training tasks in powerlifting

The athlete performs a barbell snatch
The athlete performs a barbell snatch

To obtain maximum results, it is necessary to correctly apply all the above sports technologies to certain factors that increase strength in powerlifting. This is what will be discussed now.

Distribution of muscle fibers

The athlete performs a bench press in the gym
The athlete performs a bench press in the gym

Unfortunately, it is not within your power to change this factor, but making it work for yourself is quite real. You should make the most of your knowledge of fiber distribution in your muscles. Remember that some of them are responsible for increasing strength, while others are responsible for gaining mass. There are also fibers that stabilize the muscles.

Muscle levers

An athlete performs a standing dumbbell press
An athlete performs a standing dumbbell press

As in the previous case, this factor is unchanged. But knowing about this mechanism, you can find the most effective movements and ways of doing exercises.

Tissue method

Athlete Performs Leg Press
Athlete Performs Leg Press

To increase strength, you can use intermediate and intracellular methods to increase physical performance. Those athletes who can achieve this will show the best results.

Viscosity and elasticity of tissues

Explaining Muscle Cell Functions
Explaining Muscle Cell Functions

Muscle tissues have such an indicator as elasticity. Simply put, when stretched under load, they then regain their size. This is a fairly important factor in increasing strength in powerlifting.

Ratio of fiber types

Diagram of the ratio of different types of muscle fibers
Diagram of the ratio of different types of muscle fibers

As you know, there are two types of muscle fibers: type 1 and type 2. With the right training, you will be able to develop mainly those fibers that are necessary to achieve your goals.

Amplitude of motion

Athlete squatting with a barbell
Athlete squatting with a barbell

Lack of flexibility can be the result of low physical activity or a hereditary factor. This factor can become the main one, which does not allow the muscles to show their full strength.

No injuries

Athlete exercising with dumbbells
Athlete exercising with dumbbells

Injuries can be one of the main factors hindering the achievement of the set goal. Do your best to avoid even micro damage.

Connective tissue structure

Connective tissue and its functions
Connective tissue and its functions

The ligamentous-articular apparatus plays an important role in the application of force. By developing ligaments, you can significantly increase your physical performance.

Stretch reflex

Scheme of reflex regulation of muscle tension
Scheme of reflex regulation of muscle tension

Muscle cells are very different from others. Besides the fact that they are elongated, the main difference lies in the ability to stretch. If you learn to control muscles, then the strength indicators will increase significantly.

Hormonal system

Human hormonal system diagram
Human hormonal system diagram

The hormonal system works according to circadian rhythms. If you know about this, then this fact can be used for your benefit.

Hyperplasia

Muscle hyperplasia
Muscle hyperplasia

Hyperplasia is the process of fusion of muscle fibers with satellite cells. Today scientists are investigating the degree of influence of this process on the growth of strength indicators.

For more information on how to build strength for a powerlifter, see this video:

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