Among a wide variety of strength development methods, one should choose those that correspond to the main competitive movement in terms of biochemical, biomechanical and physiological characteristics.

Very promising for improving the methodology for the development of special strength training is the implementation of the principle of systemic use of means in accordance with the task of obtaining the necessary cumulative training effect (Verkhoshansky, 1977).

Of particular interest for sports practice are the evaluation of the effectiveness of using different methods of developing strength qualities, possible options for their mutual influence, the ratio of the use of certain methods, etc. With the development of strength qualities, by one method or another, weights, speed of movements, angles, under which specific movements are performed, the number of repetitions, rest pauses between attempts or series, settings for maximum muscle tension at the beginning or end of a movement, etc. It is impossible to increase the strength of movements without resorting to maximum muscle tension, so the main task when using any method is creating conditions for maximum muscle tension. The methods of developing strength abilities are based on the use of muscle tension stimulators. The main ones are:

volitional effort, manifested mainly in isometric tensions;
the value of external resistance;
kinetic energy of one's own body, or a moving projectile (shock stimulation);
electrical current (electrostimulation).
The main methods of developing strength abilities include the following:

repeated efforts;
maximum short-term (dynamic) efforts;
progressive weights;
shock;
conjugated influences;
variable;
isometric stresses;
electrical stimulation.
Repetition method. The essence of the method is that the athlete repeatedly performs exercises with overcoming weights. The greatest effect is given by the magnitude of the burden of 70-80% of the maximum when performing exercises “to failure”. In this case, in the last repetitions, the effector impulse from the central nervous system increases, which contributes to adaptive-trophic rearrangements in the muscles. Physiological mechanism of increase strength due to the growth of muscle mass is based on the intensive breakdown of muscle proteins involved in exercise. In this case, the applied weights should be large enough, but not maximum. The duration of a series of exercises is from 20 to 40 s, which allows you to carry out movements due to the necessary, in this case, anaerobic, energy supply mechanism.

The method involves the serial performance of strength exercises. Each series is “to failure”, only 3-4 series; in a series of 6-8 repetitions; rest intervals between series - 3-4 minutes.

The repeated method is not very beneficial in terms of energy, since a large amount of work is performed in the “to failure” exercise. When using it, the last attempts occur against the background of fatigue and a decrease in the excitability of the central nervous system, which makes it difficult to form thin conditioned reflex connections, which, in fact, should ensure a further increase in strength.

A variation of the repeated effort method is the dynamic effort method, which is quite common in boxing. It is characterized by the performance of exercises with maximum speed with weights of 20-30% of the maximum. At the same time, significant muscle tension is achieved not due to the magnitude of the burden, but due to the high speed of movement.

The method of maximum short-term effort is considered the most effective for increasing the absolute strength of the muscles. It involves working with limit and near-limit weights.

The effectiveness of this method is determined by the frequency and strength of effector impulses, which cause maximum muscle tension, the inclusion of a large number of motor units and their synchronization, which provides a significant increase in strength abilities. In addition, the development of strength in the method of maximum effort is myofibrillar way, which, as you know, does not lead to a significant increase in muscle mass. The maximum effort method is energetically more beneficial than the repeated effort method, which develops strength in a sarcoplasmic way, due to which the athletes increase muscle mass.

In training sessions, the maximum effort method is used in exercises on specialized simulators in working with a barbell (various pushing exercises, bench press, snatch, etc.) with maximum weights, with 1-2 movements in 1 approach. In total, 3-4 approaches are performed in the training. Rest intervals between sets are 3-5 minutes.

The maximum effort method, together with the repeated effort method, is quite effective for developing absolute strength. In the training sessions of boxers, it is advisable to use this method as a developmental one in the preparatory period to maintain muscle tone.

More relevant to boxing is the development of explosive strength. For the development of explosive strength and reactive ability of the neuromuscular apparatus, exercises with weights, isometric exercises with a rapid manifestation of tension, jumping exercises, exercises with a shock mode of muscle work are used.

The method of progressive weights involves a gradual increase in resistance both during one training session and in subsequent ones.

In a training session, at the first approach, it is recommended to start with a weight equal to 50% of what an athlete can lift 10 times. In the second approach, the exercises are performed with a weight of 75% with 6-8 repetitions, in the third - 85-90% with 3-6 repetitions. In total, three approaches are done in the training session. The rest interval between them is 2-4 minutes. In each approach, the exercises are performed at maximum speed until obvious fatigue.

The method is effective in improving strength qualities and provides gradual workability and maximum muscle tension, and in the first approach - due to the speed of movement, and in the last approach - due to the magnitude of the burden. In the practice of the training process, this method is used mainly in exercises with a barbell and on training devices, since with the help of these projectiles it is possible to quickly and accurately dose the weights.

Impact method. At present, for the development of explosive muscle strength, the shock method of Yu. V. Verkhoshansky is widely used. In the studies of G. Jeroyan (1971); V. I. Filimonova (2006); 3. M. Khusyainova (1983) confirms the effectiveness of using the shock mode of muscle work when training boxers of high qualification and boxers-boys both in the pre-competitive stage and during the annual cycle. The idea of ​​the shock mode of operation is to use the kinetic energy of the body (projectile) stored during its fall with a certain strictly dosed height to stimulate neuromuscular tension. Inhibition of the fall of the body on a relatively short path causes a sharp (shock) stretching of the muscles, stimulating the intensity of the central impulsation of motoneurons and creating an elastic tension potential in the muscles, which generally contributes to their faster subsequent working contraction during a quick switch from yielding to overcoming work. The first studies of such a regimen led to the conclusion that it has a strong training effect on the central nervous system and the neuromuscular apparatus (Verkhoshansky, 1977, 1985).

The results of studies of the training impact of the impact method in the natural conditions of training athletes made it possible to formulate the following provisions (Verkhoshansky, 1988):

1. The kinetic energy of the fall of the body (projectile), providing intense stimulation of muscle activity, not only does not slow down the speed of their contraction (as is the case when using weights), but, on the contrary, creates the prerequisites for its increase.

2. The mobilization of the working activity of the muscles in the shock mode is, to a certain extent, a forced character. If, when working with weights, the degree of mobilization of the motor potential of the muscles depends mainly on volitional effort, then in the shock mode, it is determined mainly by external causes. The motor apparatus and the central nervous system are forced to respond to the extreme conditions created in the shock absorption phases with such high values ​​of muscle contractile activity that are simply unattainable only due to voluntary effort.

3. Impact mode has an extremely strong training effect, much more than any other way to naturally stimulate muscle activity. Therefore, it is unacceptable to exceed its optimal dosage and duration of use in training.

4. The shock mode very quickly leads to significant shifts in the ability to manifest explosive forces. However, the duration of muscle contraction in this case is short. Therefore, the shock method should be used in combination with other means, i.e. within the framework of the system of special physical training (SFP).

As an example of the use of the shock method of developing explosive leg strength in boxers, we can name deep jumps followed by jumping out in a shock movement (Khusyainov et al., 1980). A deep jump is performed so that when landing, the legs are slightly apart in the anteroposterior direction. When jumping, attention is focused on repulsion with the foot standing behind and imitation of a blow with the strongest hand in the jump. Jumping height 0.70-0.75 m, in the training session 2-4 series of 10 repulsions. The depreciation path of the pushing leg should be minimal, but sufficient to create shock tension in the muscles. The magnitude of the shock load is determined by the mass of the load (own body weight) and the height of its fall. The advantage should be given to a higher height, not a larger load.

The impact mode of work is used to develop the explosive strength of various muscle groups, including the arms, in various combinations. A well-known exercise - push-ups in the lying position - can be performed with claps in