The Optimal Training Load For Bench Press And Parallel Squat

Strength training occupies an important position in the most competitive sports fitness training, strength training and core strength training is fast. Different projects, rapid strength development characteristics of different actions there is a clear distinction, thus making the process quick strength training load intensity arrangement should be treated differently to meet the special needs and actions. Maximum power law is an important training method for rapid strength training, which load intensity determination also has its own characteristics. Load weight and movement speed is training to maximize the power of two basic elements, so the key is to find the maximum power training desirable range of training load. In recent years, the impact of strength training load intensity strength training arrangements subject to more rapid attention. Therefore, this study tries to bench press and squat two movements maximum operating power load to discuss research results of this study can be combined with other actions the characteristics and requirements, and then the scientific design of special forces load quickly arrange, direct special fast strength training, improve training efficiency and effectiveness, and further enrich the rapid strength training theory, provide guidance for rapid strength training practices.Xi’an Institute of Physical Education study selected 12 PE majors. Using literature data, expert interviews, experimental tests, mathematical statistics, bench press and squat on the best load of maximum operating power of a six-week test analysis. Results:(1) the effective development of the outbreak of the power of training the key is to use the outbreak reaches the maximum power output corresponding to the desired load weight and movement speed training. Through the bench press at different percentages of maximum power load operation power research and analysis, horizontal push for a load of 50% of the maximum power-65%, the action power of a relatively large range of values (2) In this study, squatting motion The 10 different weight percentages, on the 65% and 70% of two weight percentage, power performance is better, the performance results of the speed and force. Both weight percentage is more appropriate negative weight on the nerves, muscles have a big stimulus, so that when you do have a high squat muscle excitability. Also in the 75%,80% of both weight, both for neural activation or stimulation of muscle should be better than 65%,70% more than the two major negative, but the action complete power has shown a decline trends; (3) maximum combustion power training method is an integral part of the development of rapid strength training method, usually we can make up for a "maximum strength training method" and the "rapid completion of small load and medium load training method" training effect The lack of human strength and speed of the best combination of power that is the largest outbreak of intensive training, so as to continuously improve. (4) Best Action Power training phase should be arranged after the maximum strength training phase, the development of rapid methods of power should be rational combination with a variety of training methodsConclusions:(1) horizontal movement pushing for the maximum power load at 50% 1 RM-65%1 RM, the relative weight of the load and the operating speed of the best match.(2) the maximum operating power squat at 65% and 70% of these loads is relatively better than other loads.(3) for PE majors, the optimum load and lower limb movements involved in muscle size and structure.(4) In contrast, lower limb movements corresponding maximum power load is high and arm appropriate action appropriate corresponding maximum power load.(5)the desired load with my arrogant power is directly related to the load range of traditional strength training means less than the actual test suitable load range.