Basic Rules of Strength Training (Part 1)
Rule 1: Develop Joint Flexibility
Most strength training exercises use the full range of motion of major joints, especially the knees, ankles, and hips. Good joint flexibility prevents strain and pain around the knees, elbows, and other joints. The way to develop joint flexibility is to ensure that adequate stretching exercises are performed on training days
Rule 2: Development of Ligament and Tendon Strength
Strength of the muscle improves faster than tendon and ligament strength. Overlooking the overall strengthening of the ligaments is the main cause of injury. Most injuries are not in the muscle but in the ligaments. Tendons and ligaments grow stronger through anatomical adaptation to training.
Progressively increasing the load used in training improves the visco-dynamic movements and allows them to better accommodate high tensile loads such as dynamic movements, plyometrics and maximum strength training.
The primary function of a tendon is to connect muscles to a bone. Tendons also transmit force from muscle to the bones so that movement can occur. The stronger the tendon is the greater is its capacity to store elastic energy.
Tendons and ligaments are trainable. Their material and structural properties change as a result of training, increasing their thickness, strength and stiffness by up to 20%.