V.1.4. The methods of strength development

Important and essential aspects of strength development:

• gradual load compliance
• overall, versatile and special warm-up before load
• consideration of age characteristics
• Before the skeletal system’s full growth, the strength development should be light. Weight training should be preceded by a gradual and special preparatory period.
• Maximum strength development is recommended after several years of preparatory training and after the complete growth of the skeletal system.
• Until at least the age of 14 the strength development should be a general, all-round basic training that is basically necessary for learning the techniques of a sport.
• From the age of 14-15 (the biological maturity should be taken into account) weight training can be gradually introduced.
• The sensitive phase is after puberty and it reaches its peak at the age of 25.

With a conscious, carefully and regularly implemented strength training the following positive effects can be achieved:

• The speed of effort increases
• The muscle function improves and becomes more accurate.
• The muscle’s energy capacity increases
• The muscle structure thickens