Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size
1.NO STATIC STRETCHING
Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength. However, they fatigue quickly. Maximal lifting is best applied to multijoint exercises (e.g., squats, deadlifts, presses, and pulls). Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast-twitch muscle fibers as possible.
2. LIFT HEAVY
Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength. However, they fatigue quickly. Maximal lifting is best applied to multijoint exercises (e.g., squats, deadlifts, presses, and pulls). Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast-twitch muscle fibers as possible.
3. DO PLYOMETRICS
Otherwise known as jump training, plyometric training involves hop- and jump-type exercises that train and develop what’s called the stretch shortening cycle. The stretch-shortening cycle teaches the body to better utilize stored elastic energy to produce stronger and more forceful contractions. This improvement in reactive ability can also be explained by improvements in muscle-tendon stiffness. Body-weight or weighted plyometric exercises can be utilized such as consecutive body-weight jumps over hurdles or continuous dumbbell jump squats.
4. SLASH THE VOLUME
A common protocol for building size and strength is 5×5 however; this set-rep scheme can be dropped to 2-3 sets to lower the muscle-building potential. Lowering the volume and focusing on bar speed will have a better training effect for improving strength and explosive power rather than muscle growth. Also, your training frequency will drop from the traditional 4-5 times a week for bodybuilding to 1-3 times a week for strength training depending on the time of year.
5. USE SPRINTS AND DRILLS
Nothing builds running speed and quickness on the field than sprinting itself. Performing sprint intervals or hill sprints (linear) or agility drills (multi-directional) will help develop strength and power specific to running and cutting. Being able to accelerate, and more importantly, decelerate on the field will make you stand out among the slower, less-coordinated players.
source: http://www.mensfitness.com
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