The King of All Strengths: Absolute Strength
Two fighters fight each other in the ring. Everything about them is exactly the same, except for one thing. One is twice as strong as the other. Who would you pick to win? Absolute strength is essential for a successful athlete. Not only does it help you dominate physically, but it also makes you tougher and more resilient.
The Importance of Absolute Strength
Absolute strength is the foundation upon which all other athletic abilities are built. Without absolute strength, you have nothing. Therefore, you can't skip developing absolute strength if you want to be a world-class athlete. When you increase your absolute strength, you can run faster, punch harder, kick harder, jump higher, and are more explosive. For example, in basketball, absolute strength can help you outjump opponents for rebounds, while in soccer, it can give you an edge in sprinting to the ball or scoring a header.
Many athletes and coaches ignore absolute strength training out of fear of injury. However, avoiding max effort work actually increases the risk of injury. As discussed in a previous article, the odds of injury increase when demand exceeds capacity. More strength simply makes for a more resilient athlete. You wouldn’t bring your Toyota Prus in a Formula One race now, would you?
The stronger athlete will almost always have the advantage over athletes of similar size and skill level. Improving absolute strength is the key to becoming a more resilient and explosive athlete.
No reason to stress
Max effort training involves high-intensity exercises where an athlete performs a top set of 1-3 repetitions at 90% or higher. That percentage is based on the athlete’s record in that exercise. In the Conjugate System, which focuses on developing multiple athletic qualities simultaneously, max effort training is typically done twice a week, with one day devoted to the lower body and the other to the upper body.
To prevent injuries during max effort training, coaches should carefully select exercises that target the athlete's weaknesses, but still within their movement capacity to execute. You want to fly close to the sun, but not too close, as the saying goes.. Additionally, coaches should monitor the athlete's form to ensure they execute the exercise as they should and their recovery time.
By following these guidelines, coaches can confidently incorporate max effort training into their athletes' programming without risking injury. Remember, proper exercise selection, execution, and recovery are not just important, they are the safety measures that ensure a secure and effective max effort training session.
Without absolute strength, you have nothing
To fully benefit from the Conjugate Method training, it is essential to prioritize the development of absolute strength via max effort training. While it is important to prioritize explosive power and overall athletic fitness, neglecting max effort training can leave athletes physically underdeveloped, potentially limiting their career trajectory.
Consider two boxers of equal size, skill, and cardio level. However, one can deadlift 330 kg, and the other can only deadlift 100 kg. Who would you put your money on if you had to bet? The boxer with a higher deadlift demonstrates superior absolute strength, which can translate into more powerful punches and greater overall physical dominance in the ring.
To increase absolute strength, you have to incorporate max effort training into your program. When you’re an active athlete in-season increasing absolute strength wouldn’t be your main goal. Your main goal is to maintain that level of strength and be able to consistently perform during competition. Off-season training should be all about increasing absolute strength.
Note that maximum effort training should be done using proper form and technique. There is no reason to break your back during a max effort lift in training—maybe in competition. But I’ll leave that up to you.
Keep on trainin’
Sanjay