Exploring the Different Types of Strength and How to Train Each of Them

When it comes to fitness, understanding the different types of strength and how to effectively train each type is crucial for achieving your fitness goals. Strength is not a one-size-fits-all concept; it comes in various forms, each requiring specific training methods. In this post, we’ll delve into the different types of strength, the best ways to train for them, and how Spleeft App can revolutionize your strength training regimen.


The Types of Strength

Types of Strength - 1RM - Velocity Based Training - VBT - Best Health App for Apple Watch - Spleeft
  1. Maximal Strength is the highest amount of force that a muscle can produce in a single voluntary contraction. It is crucial for athletes in sports that require lifting heavy weights, such as powerlifting and weightlifting.
  2. Explosive Strength, or power, is the ability to exert a maximal amount of force in the shortest possible time. It is essential for sports that involve sprinting, jumping, or throwing.
  3. Velocity Strength is the ability to exert force at high velocities. This type of strength is critical for athletes involved in activities that require quick, forceful movements, such as sprinting and certain martial arts.
  4. Strength Endurance is the ability to sustain repeated contractions against resistance for an extended period. This type of strength is vital for sports like rowing, swimming, and long-distance running.
  5. Relative Strength refers to the amount of strength an individual has relative to their body weight. It is particularly important for athletes in weight-class sports like gymnastics, wrestling, and martial arts.

How to Train Each Type of Strength

Training for Maximal Strength

Exercise Selection: Focus on compound movements such as squats, deadlifts, and bench presses.

Intensity: Use heavy weights (85-100% of your 1RM) and low repetitions (1-5 reps).

Rest Periods: Take long rest periods between sets (3-5 minutes) to allow for full recovery.

Training for Explosive Strength

Exercise Selection: Incorporate plyometrics, Olympic lifts (like cleans and snatches), and sprinting drills.

Intensity: Use moderate weights (30-70% of your 1RM) with explosive movements.

Rest Periods: Rest for 2–3 minutes between sets to maintain high-quality performance.

Training for Velocity Strength

Exercise Selection: Include exercises that mimic the specific sport movements, such as sprints, agility drills, and ballistic exercises.

Intensity: Focus on low to moderate weights (30-60% of your 1RM) with high speed.

Rest Periods: Rest for 1–2 minutes between sets.

Training for Strength Endurance

Exercise Selection: Utilize body weight exercises, circuit training, and lighter weight, higher rep sets of compound movements.

Intensity: Use lighter weights (40-60% of your 1RM) with high repetitions (15-20+ reps).

Rest Periods: Keep rest periods short (30–60 seconds) to build endurance.

Training for Relative Strength

Exercise Selection: Combine body weight exercises with weighted exercises that target all major muscle groups.

Intensity: Train with a variety of weights (40-85% of your 1RM) and rep ranges (3-15 reps) to optimize strength relative to body weight.

Rest Periods: Rest for 1–3 minutes between sets.

Introducing the Spleeft App

The Spleeft App is designed to enhance your strength training by providing real-time feedback on barbell velocity and jump height using just your phone or Apple Watch. It offers a range of features to help you track and optimize your performance.

Benefits of Using Spleeft App

Types of Strength - 1RM - Velocity Based Training - VBT - Best Health App for Apple Watch - Spleeft

Real-Time Feedback

Spleeft measures your barbell velocity and jump height in real-time, giving you immediate insights into your performance. This helps you adjust your technique and intensity on the fly, ensuring that each rep counts.

Comprehensive Analytics

The app provides detailed analytics, including velocity trends, load-velocity profiles, and power-load profiles. This data helps you understand your performance patterns and make informed decisions about your training.

Estimate 1RM

Spleeft uses your velocity data to estimate your one-rep max (1RM) for various exercises. This feature allows you to train more effectively by understanding your true strength levels and adjusting your workout intensity accordingly.

Velocity Based Training (VBT)

Velocity Based Training is a cutting-edge method that uses barbell velocity to determine the optimal load and volume for your training sessions. Spleeft makes VBT accessible by providing easy-to-understand metrics and recommendations based on your performance.

User-Friendly Interface

The app’s intuitive interface makes it easy to set up your workouts, track your progress, and review your data. Whether you’re a beginner or an advanced lifter, Spleeft is designed to enhance your training experience.

Why Spleeft is the Best Health App for Apple Watch

Why is Spleeft really the best health app for Apple Watch?

Accurate Measurements

Spleeft leverages the advanced sensors in your Apple Watch to provide precise measurements of barbell velocity and jump height. This accuracy ensures that the data you receive is reliable and actionable.

Seamless Integration

The app seamlessly integrates with your Apple Watch, making it easy to use during your workouts. You can receive real-time feedback and track your performance without any interruptions.

Personalized Training

Spleeft offers personalized training recommendations based on your velocity data. This ensures that your workouts are tailored to your current fitness level and goals, maximizing your progress.

Enhanced Motivation

By providing real-time feedback and comprehensive analytics, Spleeft helps you stay motivated and engaged with your training. Seeing your progress in real-time can be a powerful motivator to keep pushing your limits.

How to Calculate 1RM with Spleeft

Calculate 1RM is essential for setting the appropriate intensity for your workouts. Spleeft makes this process simple and accurate with its advanced algorithms. Here’s how you can do it:

Perform a Set to Failure

Choose a weight that you can lift for a moderate number of repetitions (5-10 reps). Perform the exercise to failure, ensuring that you maintain proper form throughout.

Record Your Velocity

As you perform the set, Spleeft will record the velocity of each rep. The app uses this data to analyze your performance and estimate your 1RM.

Review the Data

After completing the set, review the velocity data provided by Spleeft. The app will show you the velocity for each rep, highlighting the fastest and slowest reps.

E1RM Calculator

Based on the velocity data, Spleeft will estimate your 1RM using its proprietary algorithms. This estimation is based on the principle that the velocity of your reps decreases as the weight increases.

Adjust Your Training

Use the estimated 1RM to adjust the intensity of your workouts. By training at the appropriate intensity, you can optimize your strength gains and reduce the risk of injury.


Understanding the different types of strength and how to train for each type is essential for achieving your fitness goals. By incorporating the Spleeft App into your training regimen, you can gain valuable insights into your performance and make data-driven decisions to optimize your workouts.

Spleeft offers real-time feedback, comprehensive analytics, and personalized training recommendations, making it the best fitness app for Apple Watch users. Whether you’re a beginner or an advanced lifter, Spleeft can help you take your strength training to the next level.

Start your journey towards better strength training with Spleeft today, and experience the benefits of velocity-based training and accurate to estimate 1RM. Your future self will thank you for it.

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