Strength Training – A Definition

Strength is often trained is an independent motor quality, I
certainly have made that mistake. Strength is a highly interdependent motor quality.
Unfortunately it took me too many years to really understand and apply that. I
think some of the problem and confusion lies in the definition of strength
training. In order to clarify what strength training is it is important to have
a good operational definition of strength training. When I was first exposed to
the work of Frans Bosch ten years ago he defined strength training as: “Coordination
training under increased resistance.” Just that concept got me thinking again
about how much strength is enough and are you ever strong enough? I thought his
definition was a step in the right direction to help me answer those two questions
but it was not comprehensive enough. So over the past few years I have worked
to come up with my own operational definition of strength training
incorporating Bosch’s ideas. For the definition to be operational it needs to be
applicable to all training environments. The definition I use for Strength
Training is: Coordination training with appropriate resistance to handle bodyweight,
project an implement, move or resist movement of another body, resist gravity
and optimize ground reaction forces. Let’s parse this out and look at the
elements of the definition in detail.

Coordination training is that aspect of strength
training that Incorporates both intramuscular and intermuscular coordination.
The key to efficient movement and effective force application ultimately is
intermuscular coordination. Basically it is training muscles synergies to apply
force at the correct time, in the correct plane and the correct direction.

Appropriate resistance is determined for each of the
following demands:

Handle bodyweight – If the
sport demands handling bodyweight then the emphasis is on relative strength
working in various percentages of bodyweight resistances. 

Project an implement – The
weight of the implement will determine the necessary resistance to develop
strength to move that implement at the required speed.

Move or resist movement of another
body – This will determine the type of resistance and duration
and direction of force application.

Resist gravity – Sports
that demand work against gravity necessitate more eccentric and isometric
emphasis to express the necessary force.

Optimize ground reaction forces – Sport with
high ground reaction forces demands realistic reactive strength

This definition better directs the training and incorporates
a spectrum of training methods to address the varying strength/power needs of different
sports. Remember the goal is develop strength that the athlete can use. Some is measurable and some is not. Hopefully this will stimulate discussion and feedback.