Maximal Strength
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In the sport of baseball some of the most
powerful pitchers can reach a velocity of over 100 mph. The requirement of power in the sport of
baseball is dependent on the precursor of strength (Stone et al., 2007). The power and strength relationship dictates
that one cannot have high amounts of power without strength. If an individual has high amounts of strength
then the level of power will also increase (Cormie, McGuigan, & Newton, 2011). Muscular Strength is a direct precursor to
power in the body, so a baseball resistance training program that targets
strength can create more power in his athletes (Stone et al., 2007).
Maximal Strength (Stone et al., 2007)
Maximal Strength (Stone et al., 2007)
- Brief Maximal efforts.
- Plyometric relative intensity: 75-100% of 1 RM.
- Eccentric relative intensity: 105-120% of 1 RM.
- Action Speed: slow, as the relative load is heavy.
- RFD: maximum to near maximum.
- Rep Volume: 15-25 reps/session @ 95-100%; 20-40 reps/session @ 90-95%; 35-85 reps/session @ 80-90%; 70-110 reps/session @ 75-80%.
- Set volume: 3-5 sets per exercises.
- Session rest rate: full (up to 8 minutes) recovery between sets.
Maximal Strength- M x S Training Videos
Exercises
Lower Body Squats Deadlift Front Squats Box Squats BB Lunges DB Lunges Weighted Bridges Hack Squats Upper Body Barbell Bench Press Dumbbell Bench Press Seated Dumbbell Press Barbell Rows Dumbbell Rows DB Pull Over Reverse BB Curl Triceps Kick Backs Pull-Ups Dips Machine Bench Press Barbell Curls Wrist Curls Pronation/Supination Bent lateral Raises Standing Lateral Raises T-Bar Row Upright Rows |
Abbreviation
L-B BB-Sqts BB-Dead Fr-Sqts Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Ha-Sqts U-B BB-Bench-Pr DB-Ben-Pr S-DB-Pr BB-Rows DB-Rows DB-Pl-O Rev-BB-Curl Tri-KB Pl-U Dips Ma-Bench-Pr BB-Curls WC-Pro/Sup Bnt-Lat-R St-Lat-R T-Row Up-Row |