Strength & Conditioning
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Strength & Conditioning

Strength, Power, Speed, Agility & Explosiveness

Strength is the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person) . In other words, it is the ability of muscles to produce force and contract against the resistance of an external object or one’s own body weight.

Power is the ability to generate large amounts of force at a high rate of speed.

Power is the rate of doing work such as bench pressing 100 kg from A to height B but with more speed and so exhibiting more power. Power relates to the absolute muscular contraction achieved in a dynamic explosion of moevement such as high jump.

Power is influenced by certain factors such as speed, acceleration and weight, while strength is the raw ability to push, lift etc. Power is best compared to a car’s horsepower while strength would be compared to the car’s torque. People with good power are able to run, jump or throw a punch since they are able to use strength quickly. Power utilizes strength within an explosive burst of energy.

Explosiveness is the ability to generate power in a short amount of time.

Explosiveness is the ability of muscles to develop maximum force in minimum time. It can be high or low, but not necessarily fast. Explosive power is a huge component of combat sports. Over long intervals of time, power depends on strength endurance and aerobic fitness. Explosive power should not be confused with power-endurance when training. Athletes should have adequate levels of maximum strength before starting the development of their explosive strength.

Strength, power and explosiveness relationship depends on time . The nature of action and interval of time measured define the relationship of strength, power and explosiveness.

Speed Strength is the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance such as performing striking combinations on the heavy bag.

Agility is the ability to change direction efficiently and effectively within a certain amount of space around you. It is also the ability to react as quickly as possible in all directions for any type of situation. Spatial awareness and muscular coordination are also key to agility training.

Strength Endurance is characterized by being able to perform a movement repeatedly without being overcome by fatigue. It can be dynamic ( cyclic exercises in which considerable tension is repeated without interruption during each cycle of movement”) or static (isometric tension of varying magnitude and duration on the body. It can also imply to the strain in holding a certain posture) .

Posterior Chain muscles include the lower back, calves, hamstrings and gluteals. When you run or jump, you recruit all these muscles in a power movement known as triple extension – extension at the ankles, knees and hips.
Deadlifts, olympic lifts and hyperextension exercises develop the posterior chain.

Combat sports require the right balance between explosive power and power endurance.

Explosive Strength

Strength is exhibited when muscles act to produce force. Muscle force can take different four forms:

  • Isometric – the muscle gains tension ,but doesn’t change its length
  • Concentric – the muscle gains tension and shortens
  • Eccentric – the muscle gains tension and lengthens
  • Plyometric – concentric action is immediately followed by an eccentric action

The number of motor-units recruited, the frequency of motor unit activation or Code Rating and the synchronisation of motor units work together to increase force production. Under normal low intensity muscle activation motor-units fire asynchronously. As the maximum level of strength is approached some motor units get activated at exactly the same time as other motor units. Motor units are usually activated as brief and dynamic twitches.

Explosive exercise can be defined as a movement in which maximum or near maximum rates of force development of force are attained . Explosive exercise can be either isometric or dynamic. The increase in motor unit activation is associated with the increase in muscle force. The rate of force development is largely associated with the nervous system’s ability to activate muscles. High rates of force development are necessary for success in explosive and high power activities, such as sprinting, throwing and weightlifting. For many athletes, the ability to produce force rapidly is more important than maximum force production.

The main advantage of a Bugatti Veyron engine is its acceleration. It can reach 62 mph from a standstill in 2.5 seconds. The neuromuscualar system is our engine. Those who have more power to body ratio can execute movement faster and can use more strength more quickly.
While doing plyometric exercises, try to strive for speed of execution. Spend as little time as possible on the ground and start exercises by explosion.

Core Strength

If you want to be strong on the outside, you have to be strong on the inside.
Endless sit-ups and classic crunches won’t build a six-pack and most importantly a solid core. Performing full-body moves such as squat and chin-up recruits more of core muscles than dedicated abs exercises.

The term “core” refers to several 36 muscles throughout the upper and lower body : transverse abdominis, rectus abdominis (six packs muscles), internal obliques, multifidus, spinal erectors, lats, glutes and traps -all together stabilize and support the spine.

Building a strong core is the first priority whether you are an athlete or a software developer. Strong supporting muscles around the spine reduce lower back pain. The core keeps your back upright and prevents your spine from rotating when you have a load pulling you to one side

Leg Strength

Olympic Lifting

Most gyms don’t allow olympic weight lifiting because the floor is not strong enough; the lifts take up too much space; and the screams upset most people. As an athlete you shouldn’t ignore the olympic lifting.
Olympic lifts teach you how to explode. Because of the way the weight accelerates, you have to generate a tremendous amount of force. Explosiveness is the key to victory in all sorts of sports. Roger Gracie – a BJJ world champion – does the snatch, the clean and jerk. A lot of boxers use power cleans to develop explosiveness

Make sure you let all the muscles do the work while lifting weights. Weights must be lifted under control. If you use momentum, move quickly and increase the velocity untill the muscles are no longer in control , The exercise becomes less taxing to muscles . Momentum reduces muscular tension and is potentially dangerous.


If your gym doesn’t tolerate the dropping of 100kg bars, you can practice your lifting techniques with the following floor-friendly exercises.

Kettle bells Strength & Conditioning

The Kettlebell is a special tool for developing strength and endurance. Kettlebells exercises are great for MMA fighters and even boxers. They key is to train for time – not for reps. A fighter, for instance, should perform multiple five-minute rounds of the same exercise with a minute rest between sets.

Upper Body Srength & Control

Animal Bodyweight Exercises

Animal exercises are challenging and great for conditioning. Each of the following exercises teaches coordination, balance, stability, and motor function. You can include them in your circuit or use them as finisher at the end of your training session.

Neck Strength

The neck is the most neglected part of the body, thought it’s as important as any other part of the body in any sport. A solid neck helps athletes to literally use their heads. Boxers can absorb the impact of the punch by using the neck muscles as a cushion. Wrestlers need a strong neck to do most moves.

Breathing technique

Stretching

Static stretching

Static stretching improves recovery and flexibility. It should be performed only at the end of training session. Many studies have shown that doing these type of stretches at the beginning of training session has detrimental effect on explosive movements and performance.

Proprioceptive Muscular Facilitation (BNF) stretching

BNF stretching involves alternating between the contracting then relaxing of an agonist and antagonist muscle such as hamstring and quads , in short bursts. This type of stretching requires a partner to provide assistance.
BNF stretching helps increase the range of muslcles’ movement. It should be done only when muscles are thouroughly warmed up.

Dynamic stretching

Dynamic stretching is slow and controlled movements to work a muscle of group through its full range of motions. It prepares the body for exercise and sports performance by increasing the range of movement and blood and oxygen flow to the muscle, which helps lowering the risk of injury.

Passive stretching

Passive stretching involves muscles being moved by an external force , such as stretch band. Use this type of stretching to exert pressure on a limb by stretching the targeted muscle through a full range of motion before holding it at the extent of its elasticity for up to 15 seconds. Post-workout passive stretching allows muscles to recover and be ready for the next session.

Terms & Definitions

DIY Strength & Conditioning Equipments

Train Like An Athlete – Not A BodyBuilder

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