We want to deal with some basic concepts related to electrical stimulation in the sport, and one of them is focused on strength training. Have you heard of it? How are you developing it with the athletes in your center? Are you squeezing their full potential? Do you feel 100% satisfied with the work you do?
The ultimate goal because the trainers are adopting electrical muscle stimulation (EMS) as part of their work is due to the different possibilities that gives athletes regarding to: reducing muscle tension, rebalancing, etc. They know that thanks to the combination of the EMS with physical exercise they can maximize the results of their training with electrostimulation.
Since i-motion developed the Smart EMS Software, training has become comfortable, intense and more enjoyable than ever, with visible results in a few days. In addition, it is a system in continuous development, intuitive and easy to use. It works with the operating system of Windows 10, under the license from the world's leading Microsoft.
Would you like to know more about its functioning with elite athletes? Let’s do it!
To start: 3 types of strength training
There are different variables involved in the process of achieving our ultimate aim: increase strength. These variables are: the frequency of training, range of motion, rest, the order of isolated and compound exercises, etc.
Depending on our end, we will implement some routines of bodybuilding or other preparation because many times we not only want to win strength, but also resistance, power, hypertrophy, or some of these combined variables.
Within the field of strength, moreover, we find 3 different types, as Vitónica says:
- Maximum strength. It is "the neuromuscular ability to perform the maximum static or dynamic voluntary contraction, i.e., the maximum weight that a person is able to move in a movement. It is usually train with maximum loads of 95% and submaximals of 85%.”
- Speed strength. Also known as power. "It is the neuromuscular ability to overcome resistance at higher speeds. The work will be done with loads between 65% and 85%.”
- Resistance strength. "It is the ability that the organism has to oppose the fatigue in long-lasting efforts and directly depends on the maximum strength, since if we have more strength, we will be able to perform more repetitions with less weight. Usually with loads between 50% and 65% of our maximum.”
Are you betting on a training with integrated electro-stimulation?
Absolute strength: only with electrostimulation
However, although these are the 3 types of fundamental strengths when working our muscles to perform some kind of sport, we can find other varieties, as the absolute strength. It is especially difficult to reach this level when we find ourselves in conventional situations, so it is usual to use techniques that help us to express it, as electrical stimulation.
I-motion have added a plus: Smart EMS Software, making a difference in the electro-stimulation. Not all computers that exist in the market and who talk of EMS multi-cluster manage to put it into practice. For this reason, i-motion has worked these drawbacks, in such a way that its two main advantages are:
- A 100% multigrupal.
- Enhance the figure of the trainer, who will no longer have to be aware of resetting any parameter.
However, it is very difficult to reach this level in conventional situations, so it is common to use techniques to help its manifestation, such as professional electrostimulation with imotion-ems.com. Would you like to have more time to develop your true role of coach?
If you want to do it, you can do it.
Strength training: voluntary and isometric contraction
It is no coincidence that we are talking about the voluntary and isometric contractions, and it is not because they are the ones involved in the improvement of the results of muscle strength. So, we will talk about them in this section.
When we perform isometric contractions, the muscle remains static. A voltage is generated but is not shortened or not elongating. Today, it is possible to work this type of contraction using electrical stimulation on the points of the engine of the muscle that you are going to work and apply the suitable program to receive sequential impulses. Just at the moment in which the muscle begins to receive them, we contract simultaneously the muscular group in addition to anchor it, which helps to prevent the movement of the joint. "We maintain the isometry maximizing the strength we gain."
When it comes to voluntary contractions, it combines stimulation with the contraction of the muscle. As is the case with the isometric contraction, we apply the EMS equipment on the muscle that we are going to work and we do a voluntary contraction at the same time. As a result, a greater number of muscle fibers will be required, something that fails whenever you are working only with your own contraction. Therefore, we speak of these contractions and of electro-muscle stimulation as a perfect combination.
Which method should you apply? How many series and repetitions? With what power? How will athletes respond? Training with electrostimulation?
Ask us all your questions, we want to guide you.