Speed ​​power

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With explosive strength , the ability of the neuromuscular system, in the time available to the largest possible is called pulse to generate expressed physically so the greatest possible force impact .

There are three definitions of quick strength. A fundamental distinction is made between:

  • Rapid force, which aims to give an object a high final speed (movements over 300 ms).
  • Rapid force with the aim of executing a movement in the shortest possible time (movements below 250  ms ) - this is part of the reactive force
  • Rapid force, which has the goal of performing an impact / impact movement in the shortest possible time without being part of the reactive force , e.g. B. in karate or boxing

Furthermore, one must differentiate between acyclic (one-off) ( ball sports , throwing sports , martial arts ) and cyclical (multiple) movements, e.g. B. Sprinting , swimming at short distances. Many sports are based on a combination of both types of movement ( long jump , high jump , hurdling , etc.).

Developing speed

To develop quick strength, medium-weight exercises are recommended for around 8 to 15 repetitions. The movement phase against the resistance should be as fast and intense as possible, the return movement should be slow and flowing for about 2 seconds. Exercises for the lower back, rotator cuff, and abdominal muscles should never be done quickly and explosively because of the risk of injury. In martial arts, trying to achieve the maximum effect with one blow causes greater speed than trying to achieve maximum speed.

See also

Individual evidence

  1. ↑ M. Grosser, S. Starischka, E. Zimmermann: The new fitness training. (= BLV Sportwissen). 2004, ISBN 3-405-16741-8 .
  2. ↑ Arnd Krüger : Speed ​​in martial arts. In: competitive sport (magazine) . 44, 6, 2014, p. 33.
  3. ^ Robert G. Price: Strength Training for Triathletes. Sportwelt-Verlag, Betzenstein 2008, ISBN 978-3-9811428-9-1 , pp. 13-14.
  4. ↑ I. Loturco, GG Artioli, R. Kobal include: Predicting punching acceleration from selected strength and power athletes variable in elite karate. A multiple regression analysis. In: Journal Strength and Conditioning Res. 28, 7, 2014, pp. 1826-1832.