What are some ways to build strength and speed?

I believe that in daily life, many friends do not want to be just an idle person without any strength, so more and more friends pay more attention to strength training. Because only by making yourself full of more strength can you look better mentally and bring more positive energy. So what are the methods to train strength and speed? In response to this question, please share with me in the next time.

Speed ​​strength training movements involve high accelerations and use moderate to heavy weights. This is in stark contrast to the popular, typical bodybuilding-style training, which uses moderate weights, high reps, and slow movements. Most of the movements in sports are performed in ballistic and dynamic forms. Training should reflect this need. Many athletes gain a beautiful body shape and developed muscles through strength training, but this is not their main purpose. Their goal is to improve their athletic ability. This shows that other forms of training can also develop muscles, and that these forms of training can effectively improve athletic ability - something that bodybuilding training cannot do.

"The increase in the number and size of myofibrils and the increase in the volume of connective tissue lead to the thickening of muscle fibers; the thickening of muscle fibers leads to the increase in muscle volume." There are two types of muscle hypertrophy: functional and non-functional. In scientific terms, it is sarcomeric hypertrophy (functional hypertrophy) and sarcoplasmic hypertrophy (non-functional hypertrophy). The definitions of the two are as follows:

Sarcoplasmic hypertrophy: an increase in the amount of non-contractile proteins and an increase in the semifluid plasma between muscle fibers. The total volume of all areas of the muscle increased, but the density of muscle fibers within each area decreased, and muscle strength failed to increase accordingly.

Sarcomeric hypertrophy: An increase in the size and number of sarcomeres, which contain myofibrils. The regional density of myofibrils is increased, and the ability to exert muscle force is greatly improved.

Obviously, what athletes need is sarcomere hypertrophy. Muscle hypertrophy will increase body weight but will not increase strength. Instead, it will reduce the athlete's athletic ability, which runs counter to our goal. Excessive muscle hypertrophy can also squeeze blood vessels, making it more difficult to deliver nutrients. Therefore, recovery becomes more difficult. “With nonfunctional muscle hypertrophy, the development of muscle size outstrips the development of the vasculature. This results in reduced nutrient and oxygen delivery to the muscle, slowing the metabolic rate in the muscle and reducing the efficiency of removal of metabolic waste from the musculoskeletal system.”

The above paragraphs share some ways and methods to achieve strength training speed. I sincerely hope that friends who have this need can read the above content carefully, so that they can better apply these methods to real life. In this way, they can maintain a good mental outlook, which will give them more advantages in both the workplace and emotional life.