Elite Physique The New Science of Building a Better Body

18 Elite Physique
One-Leg Standing Calf Raise to Exhaustion (continued)
a
FIGURE 1.14
b
Endurance strength assessment: one-leg calf raise.
Maximal Strength
Maximal strength is a measure of a person’s peak voluntary muscular force. This
specific type of strength requires maximal activation of the largest motor units,
which can typically sustain their activity for only 5 to 10 consecutive seconds.
Maximal strength is important for an athlete who requires full-body power such
as a running back, MMA fighter, or hockey player, just to name a few. Training
with maximal loads requires high levels of synaptic input to the motor neuron
pool, which recruits the high-threshold motor units that produce the most force
(Kandel et al. 2013).
Generally speaking, maximal strength forms the foundation for all other types
of strength. Lifting heavy loads strengthens the muscles, tendons, and bones,
which are then capable of transferring more power to any sport or activity. Indeed,
you can’t develop high levels of power in the gym unless you have sufficient
maximal strength.
Developing maximal strength can also help you increase your endurance for
high-intensity activities. For example, improving your one-repetition maximum
(1RM) in the bench press from 270 to 315 pounds (122 to 143 kg) will allow you
to perform more reps with 225 pounds (102 kg), a common test in the NFL combine.
Or consider an athlete who maxes out at three reps for the pull-up. If a few
months later he’s able to do those three reps with 50 pounds (23 kg) attached to
a belt, he’ll be able to perform significantly more reps of a body weight pull-up.
One reason is because maximal strength development increases an athlete’s work
capacity, which then allows submaximal exercises to be performed at a lower
relative intensity.