Molnár Andor, Orbán Kornélia, Peter Dorka: Motor Skills, Training Concepts
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