Strength
Strength is the ability of muscles to resist load. It's not just about 'how much I can lift', but also about how well my muscles are prepared to protect the joints, the spine, and handle everyday stress.
Muscle Fibers and Strength
There are two main types of fibers in our muscles:
• Slow-twitch fibers (Type I) – they last long and are used during walking and endurance sports.
• Fast-twitch fibers (Type II) – they provide strength and power but fatigue quickly.
During strength training, we primarily train fast-twitch Type II fibers. These respond to load by becoming stronger and larger, which is important not only for sports but also for everyday life (e.g., when lifting heavy shopping bags or a child).
How Often to Train for Strength
Beginners and advanced athletes alike only need 2–3 strength training sessions per week, with at least one rest day between them for recovery.
However, strength can also be built in small doses throughout the day — for example:
• Do 3 sets of 10 lunges while waiting for your coffee.
• Do 3 sets of 10 push-ups while watching the news on TV.
Even these “micro-workouts” matter — as long as they’re done regularly.
Nutrition for strength
• The foundation is getting enough protein, which allows muscles to recover and grow.
• Recommendation: approximately 1.6–2.0 grams of protein per kilogram of body weight per day.
• In practice: high-quality meat, fish, eggs, dairy products, legumes, or protein powder if needed.
Metabolism During Strength Training
• During strength efforts, muscles primarily use stored sugar (glycogen) and energy from the ATP–creatine phosphate system.
• These energy stores are depleted quickly → that’s why strength workouts are always short and intense, with recovery breaks in between.
Strength Challenge
1.
Include 10–15 minutes of strength training three times a week (push-ups, planks, squats, lunges, exercises with resistance bands or dumbbells).
2.
Try “micro-workouts” as well – 2–3 short sets throughout the day whenever you have a moment.
3.
Track your progress over time – even small improvements count, like adding a few extra seconds to your plank or 2 more reps to a set.
Meal plan for men
Proteins
For Škoda Auto employees only