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　(1) Isometric training method

Characteristics: Muscle tension and force remain relatively unchanged.

Scope of application: ◆ Projects focused on improving sustained strength;

　◆ The initial stage of rehabilitation after sports injuries;

　◆ When it is difficult to complete the prescribed strength training, this method can effectively improve the strength of certain joint angles.

Limitations: ◆ Can only develop strength at local joint angles;

　◆Has a negative impact on explosive power.

　(2) Isokinetic training method

Characteristics: During exercise, the muscle contraction speed is equal throughout the entire joint range of motion, but the resistance changes continuously.

Advantages: Produces maximum resistance throughout the entire range of motion.

Scope of application: ◆ Improve isotonic and isokinetic strength.

Moderate speed training can significantly increase strength in all training speed ranges. Low-speed training has no effect on strength gains during high-speed exercise.

Limitations: ◆ Lack of speed changes (largely different from actual movements);

　◆ The speed of isokinetic training is much lower than the actual movement speed.

　(3)Isotonic training method

Use specific strength training machines or free objects for strength training.

Characteristics: The load is constant, and the resistance changes accordingly due to the change of the moment arm.

Scope of application: Heavy weight training - improve maximum isotonic and isometric strength. Light weight training - improves muscle endurance.

Effect: Improve sports performance in sprinting, throwing, jumping and other events; increase lean body mass and muscle volume, etc.

Limitations: The resistance encountered by the muscles during exercise is of equal weight throughout the entire joint range of motion, which is quite different from the force received during the actual movement.

　(4)Super isometric training method

Muscle eccentric contraction and concentric contraction occur in sequence. Eccentric contractions followed immediately by concentric contractions can produce greater strength.

Scope of application: Develop jumping ability; it shows the same characteristics as many practical movements.

Limitations: ◆It has no obvious effect on the sports performance of explosive events.

◆The load is relatively difficult to control (too small will make it difficult to achieve training effects, and too large will cause movement easily)Injuries, such as "deep jump" exercises)

　(5) Eccentric training method

Muscle contraction and passive muscle lengthening coexist at the same time.

Can produce strong stimulation to the nervous system, making muscle strength obvious

Significant growth.

Scope of application: Rapidly develop muscle strength.

Limitations: ◆The movements are far from those in actual sports.

　◆Delayed onset muscle soreness is the most obvious phenomenon.