STRENGTH AND POWER
TRAINING INFORMATION FOR THE SERIOUS ATHLETE:

Explosivelyfit Strength Training Tips

To read our blog and post comments begin here.

If you are new to resistance exercise then consider reviewing the strength training basics section.

You may use these snippets of information on your web page, in your newsletters or on your training room walls under these conditions.

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Study, Learn, Apply and Succeed.

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I am still in the process of alphabetizing the entries and will add links to make this page easier to use as time permits. It is an arduous task and one that I might add is not much fun to do. In fact, it is just plain boring!

Take note of the fact that new links have bee created so you can find the articles faster.

Acute hormonal responses to varying protocols in men and women
Are you ready to run
Avoid the strong-attack the weak 23026
Avoiding training injuries in the weight room 11016
Bad training Habits that are hard to break and the cures
Benefits of performing ten repetitions with 90% 1RM 09076
Bodyweight 06125
Blood pressure 04046
Components of speed 23046
Carbohydrate after strength training 09046
Comparisons of concentric and eccentric strength protocols 09046
Calorie estimations 15036
Coordination and athleticism 10026
Coordination
Chains 04026
DOMS and eccentric muscle actions 26115
Electrical stimulation of the triceps and pectoralis
Exercising in a logical manner 19036
Explosive strength 20046
Fatigue 11086
Flexibility guidelines 20086
Getting set up to pull massive weights 24016
Heart rate training indicators 26027
High Heart Rate Strength Training (HHRST)
High intensity preloading and competition 09076
High power and low power training 31026
How a rounded back affects the deadlift 28125
Incorporating plyometric's into the training program 03076
Increasing explosive strength 05056
Isometric contractions before maximum lifts 04125
Inter repetition rest periods effects on power output 25046
Joint angles and lifting performance
Knowledge and the training process 23016
Light loads and lower intensity reduces training effectiveness 16086
Maximizing strength 10086
Maximum power output 12036
Mental imagery 29016
Motor ability 30115
Motor unit activation 02067
Movement forces in strength training 17036
Nonspecific and specific warm up protocols 14086
Nutrition strategies 20066
Physical athletic abilities 04125
Power and strength adaptations 14026
Preloading 16046
Preparation practices 29016
Prevention of bone disease 03066
Question of rest time between exercise sessions
Relevancy and Simulation Conditioning for Sports 28046
Resistance training and flexibility 21026
Resistance training and flexibility 26115
Sequence of movement perfection
Setting up your own strength program
Shoulder series warm up
Spot reduction exercises
Stability ball spine stretch
Starting positions 24125
Strength and stretching 10125
Strength Training Principles for the Adolescent
Strength training a young athlete 24086
Strength training in its purest form
Strong bones build strong bodies 22046
Summer strength training
Supercompensation 23046
The amplitude of the movement
The number of sets
Three factors of strength 16066
Train for strength and power 23016
Transference of motor abilities 29115
Warm up

 

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Permission to use these articles You may use these strength training articles on your website or in your newsletter subject to the following requirements which must be added to avoid copyright infringement: By Danny M. O’Dell, MA. CSCS*D, Explosivelyfit Strength Training Website: Explosivelyfit.com Please send an electronic copy of the article, along with the date used to Danny@explosivelyfit.com

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Are you ready to run?

Spring seems like it’s just around the corner and with that comes, for some, the urge to get outside and run. But are you ready to hit the street? Have you built up a training foundation?

If you have been working out over the winter then you probably already know what to do and are following a general plan and simply running the way you feel like each day. Others of you may be following a well laid out plan and come what may you are adhering to it every time you go out.

Most newbie’s make the mistake of doing too much, too soon and end up injured. An ideal beginning program ensures a low training volume for three to six months which allows the body to acclimate to the mechanical loading. Taking the necessary steps to prevent injury will lead to longer lasting enjoyment of this form of exercise.

Begin by analyzing your motivation and discipline. Just why are you out there in the first place? Is it for you or for someone else? Do you have the discipline to stick with it for at least three months? After the three months the subconscious begins to control the habit of running consistently. Support from family and friends, self efficacy, perseverance and a healthy mental attitude will contribute to your success.

Setting short, intermediate and long range goals that are measurable, achievable, realistic and time limited will help keep you on track. Shaping these behaviors boils down to a series of steps that ultimately lead to obtaining your goal.

Allocate a specific time and duration each day for your running or your choice of exercise. Run with a group, or by yourself in the morning or at noon, after supper or as soon as you get home from work. Stick with it.

Once you begin to follow your personal schedule it becomes self reinforcing and provides more encouragement to continue. Lay out your running gear before you go to bed or as soon as you get up in the morning. This is the stimuli and encouragement that makes you want to follow through.

Once you are running, focus either on what you are doing or anything else except what you are doing. These two strategies, associative and dissociative are distinctively different and are used as the need arises. Most elite runners use the associative method as it allows them to keep track of the feedback from their bodies. New runners generally will do better if they use dissociation because as they begin thinking about the run and how their bodies are hurting they are less likely to continue.

Beginners can employ coping skills during the run. Positive self talk, encouraging inner thoughts, taking in the scenery and simply being happy they are out there doing it will carry the day.

After you have decided to actually get going decide if you should talk to your doctor before heading out the door. If you are middle aged, set up an appointment and get a checkup. It takes but a few minutes to find out if you are up to doing what you want to do. Meanwhile, this quick self administered quiz may alert you to some danger signs.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE-(PAR-Q).
(Courtesy of the University of Minnesota @ Duluth web site
and Supertraining by Mel C. Siff).

1.Yes No Has your doctor ever said you have heart condition and that you should only do physical activity recommended by a doctor?
2.Yes No Do you feel pain in your chest when you do physical activity?
3.Yes No In the past month, have you had chest pain when you were not doing physical activity?
4.Yes No Do you lose your balance because of dizziness or do you ever lose consciousness?
5.Yes No Has a doctor ever said your blood pressure was too high?
6.Yes No Is your doctor currently prescribing drugs (for example water pills) for your blood pressure
7.Yes No Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or that might be made worse with exercise?
8.Yes No Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted to?
9.Yes No Are you over age 65 and not accustomed to vigorous exercises?

If you answered YES to one or more questions: Before increasing your physical activity and/or taking a fitness test consult with your personal physician by telephone or in person. Speak to your doctor about the PAR-Q, and discuss the questions answered YES. Talk with your doctor about the kinds of activities you wish to participate in and follows his or her advice.

You may be able to do any activity you want as long as you start slowly and build up gradually. On the other hand, you may need to restrict your activities to those, which are safe for you.

If you answered No to all questions: you have a reasonable assurance of your present suitability for an exercise regimen. Success often results through the correct application of scientific exercise principles and dedication, such as those that follow.

Take part in a fitness appraisal, this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively.
Start by becoming more physically active.
Begin slowly and build up gradually.

Delay becoming much more active if you are not feeling well because of temporary illness such as a cold or a fever. It is best to wait until you feel better. If you are, or think you may be pregnant; talk to your doctor before becoming more physically active.

NOTE:
If your health changes so that you answer YES to any of the above questions, notify your fitness advisor and be certain to tell your doctor/health care provider. You may need to change your physical activity plan.

If in doubt after completing the questionnaire, consult with your doctor or health care provider prior to beginning any new physical activity.

After talking it over with your doctor and getting their ok then it’s up to you to dress appropriately. Get good shoes, spend some money and get good shoes! There are too many guidelines to be discussed here so I won’t. Choose your clothing wisely. Dress lightly.

If you are a woman wear a specially designed sports bra to minimize breast injury or soreness during the run. At a minimum these should have firm, non slip, non stretch straps and connected directly to a non elastic cup. It should have no irritating seams or fasteners that are directly on the skin. Finally the bra should hold the breasts in a rounded shape close to the body.

The general laws of running state gradually start out by training gently, train frequently all year round. Go for distance then speed. Don’t set your schedule in concrete, be flexible and alternate hard runs with easy ones. Try to get as much out of the minimum of training as possible, don’t be in a hurry to push onto the next level and don’t race when training or run at a race pace at distances above 16 km. Don’t overtrain, seek out a competent coach and stay mentally tough. Sleep well before a big race and keep a daily diary of your accomplishments.

Motor unit activation

The motor units that become active during a lift are determined by the amount of weight to be lifted or the amount of weight you think you are lifting-the mind muscle connection.

Is your heart on top of your training?

Do you know if you and your heart are training at a sufficient level to make progress by encouraging the heart muscle to get stronger? If not then the next time you train try counting your heart beats and find out where you stand. This is a quick and dirty way of finding out if you are on track to achieving higher levels of fitness.

To begin the test make sure you have the right equipment on hand. You will need a clock with a sweep hand, or a digital one with an internal stop watch or better yet an actual stop watch. As soon as you are finished exercising take your pulse. Do not wait even two to five seconds to do so or the results will be misleading. Now that this figure is noted take your pulse again in exactly one minute-not a minute and two seconds but precisely one minute. If for example you decide to count right after your exercise is done and do so for one full minute then the second minute would begin immediately with not interruptions between the two.

The next step is to subtract the second reading from the first and then divide the answer by 10. The resultant answer is then compared to the following chart to determine your level of cardio-over all physical fitness.

If your calculations come up less than the number 2 then you are in poor shape and need to work out a bit more and a bit harder by upping your cardiovascular workouts. Raise the target heart rate percentages up into the 70% HR for your age and gender.

Numbers between 2-3 indicate a fair fitness position but it definitely could be improved with higher workout intensities.

Good readings start to appear between 3-4 and get even better at ranges of 4-6. Superior fitness is indicated when the numbers are above 6.

If you are already in superior shape then the dividend number changes. In this instance take your pulse immediately after exercising as before and then again at the thirty second mark. Now rather than dividing by 10 you will divide by 5 to arrive at the answer.

If you are concerned about overtraining take your pulse three mornings in a row as soon as you wake up. If by chance you are entering the overtraining phase of things your pulse may be up higher than normal. Some of the literature suggests these higher pulse rates can be as much as ten beats more per minute than normal. If this is the case then it’s time to lower your level of training until your body has a chance to recover.

Sequence of movement perfection

At the kinematic chain level, there are four specific processes of strength and technique development.

1. The choice of the optimum and most efficient movement amplitude is based (1) on the body’s rational correlation between the angles of each joint and their ability to produce maximum strength at each of these particular degrees of joint angle. (2) The motor potential to move the body is most advantageous in certain positions and muscle angle combinations. It is only during these specific combinations of angles and motor potentials where the most power is produced.

2. Increases in the maximal concentration of motor force during the start of the working amplitude, which makes the attainment of the third phase of training possible. In other words, power and strength must be trained to begin at the beginning of the movement. Think speed, recruitment of the type two fibers, and explosiveness during your lifts.

3. Each of the muscle groups within the kinetic chain will work in the proper sequence to develop the most strength and power possible when needed during the movement.

4. Practice execution of the movement within these selected parameters of movement to enable the expression of strength and power to be used to the utmost effectiveness.

Acute hormonal responses to varying protocols in men and women

A recent study by William J. Kraemer and associates showed the hormonal response benefits of three separate types of maximum heavy resistance training protocols. This group examined the response effects from the bench press, sit up and bilateral leg extensions exercises based upon percentages of the maximal ten repetition, five set scheme with a two minute rest between each set.

The three exercise program variances were:

Heavy maximal 10 repetition maximal (10 RM) loads of five sets of ten repetitions with a two minute rest in between the sets.
Submaximal heavy resistance 70% of the 10 RM.
Maximal Explosive resistance of 40% 10 RM

The results were pretty clear after the study was finished as to which protocol released the greatest amount of growth hormones. There was a significant increase in the serum growth hormone after the heavy maximal ten rep/five sets were completed. And, this was true in both men and women, but more so for the men than the women. Serum testosterone significantly increased in the men, but not the women and only while engaging in the heavy maximal sessions.

Since these two substances are critical to long-term adaptations of strength and power this study may help in the long-term process of inducing greater muscle hypertrophy and maximal strength development.

Adapting the heavy loading hypertrophic type of exercise sessions appears to foster growth in the muscle mass for men if they use the heavy maximal load for ten reps and five sets with the suggested two-minute rest in between sets. These hormonal responses seem to be related to the amount of muscle mass activated in the exercises. Using the submaximal and the explosive maximal loads did not elicit increases in the release of these hormones, as it was not strenuous enough to the organism.

Neural control and the achievement of higher rates of force development are fostered, at least in the men, with the explosive maximal loads. Whereas in the women the responses after exercising with explosive maximal weights did not seem to be that clear cut. For women it would seem best to train with the explosive maximal and the heavier maximal loads.

Spot reduction exercises

Spot reducing exercises do not work and if your trainer is pushing you to do hundreds of sit ups in the effort to tighten up your abdominal muscles and in turn reduce the circumference then find another one. In a study performed by people doing over 5000 sit ups in a twenty seven day period it was found that size changes in the adipose cells of the abdomen were similar to the size changes in the glutes and the subscapular regions.

The training did accomplish one thing; it reduced the size of the adipose cells in all three locations not just the stomach.

If weight reduction is your goal then add in strength training and cut back on the endless cardio sessions. Muscle burns more calories per hour which at the end of the day means more expenditure of energy and better utilization of the caloric intake. This adds up to consistent weight loss if followed correctly.

High Heart Rate Strength Training (HHRST)

Attempting to build strength without the ability of your heart to keep up the pace is an exercise in futility. This type of training is the foundation of general physical preparation for all who strive to be the best at their sport. You may be asking yourself what is this high heart rate strength training all about. The short answer is combination cardio at 70-80% THR and strength training at 70-80% 1RM.

The number of sets
A new lifter can get by and still gain strength working with one set for the first few months, but afterwards more will be necessary. Accommodation is NOT what we are striving for in the strength sports.

Once the body adapts to the one set program, then more stress is necessary if progress is to continue. The number of sets is determined by the goal. If, for example, hypertrophy of the muscle is desired then more sets and reps will be in order. In this instance the sets will be in the five to eight ranges with repetitions starting at 8-10 and going up as high as 150 (Bompa)

Strength and power on the other hand will have a large number of sets but each one will be of lower reps and with longer rest periods between each set. The sets will be in the 6-9 bracket with 1-3 reps each and these weight loads will be in the 90-100% 1RM intensity levels. Lengthy rest periods are needed to recover at least 95% before beginning the next set.

Question of rest time between exercise sessions.

I'm a little confused on how long I should wait in between strength training sessions. I was always told 2 days but now someone has told me that if I do an intensive lower body training session I should wait an entire week before going back to that muscle group to allow a true and full recovery. Is this true

Answer:
In my opinion a week is way to long to wait between sessions. Your muscles will be into the detraining zone. Two days isn't bad but you lose a lot of training time waiting. I would not suggest a one weeks wait in between muscle groups, even the largest muscles in your body, i.e. your back and legs should be recovering within two to three days at the most. The majority will recover within one to two days even after an intense workout. Are you getting my training newsletter? If so I am addressing recovery issues for the next several months.

Elite athletes are lifting up to 14 times a week. You may not be in the elite ranks right now so it may be better to lift according to your experience level. For instance, if you have been lifting under six months then twice a week will get you going. Over six months you may consider three times per week. In my gym after a year of training time I have many of my trainees on a four day program. With the exception of my competitive athletes I am not saying I want them in my gym four times a week. Since most of them have their own gear I eventually want them lifting at home or elsewhere. I am not in favor of creating a dependent relationship with those who train with me. I expect them to learn and apply what they have learned to their own circumstances by thinking about their training and discovering what is working and what isn't, then they plan their own course of action.

Taking into consideration the issue of muscle soreness as a reason to wait seven days; if you are still sore seven days post exercise then you have possibly suffered an injury. On the other hand being sore is not an indicator that you need to stop exercising as this soreness will evaporate shortly after the first one or two movement specific warm up sets. Joint tightness helps produce more power output as the joints aren't fighting a loose set up but are instead closer to the levers actual working ranges.

Strength training a young athlete 24086

The bones and ligaments of children can be over stressed by the application of too great a load early on in their lifting careers. The investigation rested on the downward deflection of the arch which was measured during the lifting of specific weight loads. These studies by Sulmitsev resulted in the following weight selection parameters, which it should be noted are dependent upon the age and body weight of the child.

For those in the age bracket of 11 to 12 it was found that up to 30% of their bodyweight was an acceptable and safe load.

13-14 year olds could tolerate up to 50% of their bodyweight before undue stress was placed on their arches.

Those who had reached the ages of 15-16 were able to handle up to 100% of their bodyweight.

 

Flexibility Guidelines 20086

The two main methods of stretching are static and Proprioceptive Neuromuscular Facilitation (PNF). There are ample resources that describe these, so none will be provided here. The following six points simply distill the pertinent points of stretching in a safe and effective manner.

1. Exercises will number from 10-12
2. Frequency of effort will be at least 2 to 3 days per week. Better results will appear with daily stretching taking place.
3. Intensity is not at the pain threshold instead it is to stretch the muscle, and joint to a point of mild discomfort.
4. Duration of holding the stretch will be anywhere from 10 to thirty seconds of static stretching. With PNF stretches the muscle and joint will be contracted for 5-10 seconds with an immediate 10-30 seconds of assisted stretching.
5. Do these 2-6 times for each stretch. The total stretch time will end up about 45-120 seconds for each one chosen for the day’s routine.
6. The total time for each stretching session will be approximately 15-30 minutes.


Light loads and lower intensity reduces training effectiveness 16086

The use of lighter weights and working rep ranges at intensity levels above the 3-5 RM ranges and lower than 90% 1RM reduces the effectiveness of the strength training program for men as well as for women.

Heavy resistance activates the maximum amount of muscle tissue and improves the connective tissues. Without this type of resistance the training is not productive for strength gains. Periodized training schedules either linear or non linear progressions allow for recovery from the heavy sessions and have to be a part of the program.

Nonspecific and specific warm up protocols 14086

A recent presentation made at the NSCA national conference in July examined the results of nonspecific and specific warm up protocols. Non specific warm ups such as cycling were compared to specific warm ups of low intensity to a particular movement.

The conclusion of the researchers was the type of warm up method had nor effect on single effort bench presses of 80% 1RM in recreationally trained athletes. This held true for both male and female lifters in the study.

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Fatigue comes into the picture in one or more combinations of the following types.
1. Circulatory/respiration systems
2. Body temperature fluctuations
3. Dehydration
4. Depletion of or blockages of the energy sources, the most powerful being i.e. ATP/CP
5. Psychological issues

Overcoming fatigue both during the session and afterwards is a direct result of using correct recovery methods.

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Maximizing strength depends upon the choice of exercises, the exercise order, how many sets and reps, the intensity levels for each exercise, and the work to rest ratio.

This can be a complicated problem especially if you are an experienced lifter. Most new strength athletes will gain on almost any program as the stimulus is new to the body. An experience athlete on the other hand requires specific protocols that address their specific training needs. Periodized training that eliminates the accommodation effect of the same exercises with the same sets and reps is the key to success for these athletes.

Weekly splits in the training sessions are most effective for those who have lifted for more than one year. In some cases multi sessions per day are the most efficient. The training on these days’ centers around the big major muscle lifts such as the military press, the pull down, the bench press, bar bell row, squat and deadlift.

Each of these lifts have certain rest demands that if pushed will result in overtraining and potential injury. For example the legs and lower back, after a squat and deadlift primary lift emphasis, need a minimum of three to four days to recuperate before hitting them again. This may be speeded up by the use of various recovery techniques currently being discussed in Danny O’Dell’s Explosivelyfit Training News.

Lifting heavy gets a person stronger. That is a forgone conclusion and in order to get stronger the intensity needs to be at or above 85% 1RM. Only by lifting heavy will the strength develop. Only by lifting in these high intensity ranges will the technique be honed to a high degree.

Benefits of performing ten repetitions with 90% 1RM 09076

Studies and practical research have shown the potential benefits of performing ten repetitions with 90% 1RM and then waiting five minutes before engaging in a competitive sprint. The same carry over is believed to be true in the throwing sports as well. Additional work has indicated that prior to explosive concentric outputs antagonistic muscle work in the 90% ranges will add to the concentric power output.

Nutrition strategies to speed up recovery20066

According to the Gatorade Sports Science Institute applying nutrition strategies will speed up recovery after an exercise session is completed. They provide a chart in Volume 19, 2006 number 1 that looks like this:

Recovery Duration	Carbohydrate (g/kg body weight	Fluid replacement (% bodyweight lost?
24 hours	8-10 g/kg/day	Drink to maintain body weight
4 hours	0.8-1.2 g/kg/hour	150%
2 hours	0.8-1.2 g/kg/hour	150%
Daily training	5-7 g/kg/day	Drink to maintain body weight

Chart courtesy of Gatorade

Keeping your fluids up to par is an important measure in building strong muscles.

The magnitude of strength output 16066

Three factors comprise the magnitude of strength output. According to Zatsiorsky these are intermuscular coordination, intramuscular coordination and the degree of the muscle fiber force reaction resulting from the nervous pulse that fires the group of muscle fibers.

 

The prevention of bone disease 03066

The prevention of bone disease begins at birth and continues throughout our entire life. Optimal bone health at its most basic level demands that attention is paid to the proper levels of calcium and vitamin D intake in the diet along with high impact and load bearing exercise regimens.

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Relevancy and Simulation Conditioning for Sports

It is truly amazing to see sport coaches still running all of their athlete’s long distances at a slow pace to ‘condition them.’ This type of training does two things for the explosive thrower or sprint specialist, neither of which is positive: it slows them down and makes them less productive on the field.

In all cases sport relevant training and simulation conditioning are keys to superior results. Exercise selections and conditioning protocols will have a profound affect not only to the body but more realistically on the neuromuscular system. Each movement performed during practice or in competition is processed by the central nervous and the neuromuscular systems.

Once this information has been programmed into the organism it will then be applied to the solution of the motor tasks. Therefore the explosive athletes who are out running long slow distances take this slow training onto the field during their event with predictable results; lowered performance.

Explosive athletes need to condition and strength train closely to the movement patterns, force/time curve, types of muscle contraction and the velocity of the skill. Otherwise the training time is misused and the exercises are misapplied.

Relevancy training supports this premise in at least these ten aspects:

1. Biochemical adaptations to the sport, i. e. in the energy systems that are utilized during the event
2. Fatigue- of speed, static strength, dynamic strength, and speed strength endurance. Fatigue may be further broken down into central fatigue and peripheral fatigue with the former associated with the central nervous system (CNS). Those factors corresponding to the CNS include all of the components outside of the muscular system. Decreased motivation for training, impairment of the spinal nerve impulses and altered recruitment of the spinal motor neurons are directly attributable to central nervous system fatigue.
3. Flexibility-in all the kinematic chain
4. Force of contraction-maximum, absolute,
5. Metabolism
6. Muscle fiber recruitment-slow or fast type one or two fibers and the variations of each
7. Movement patterns-kinematic system
8. Regions in the body where movement takes place-kinematic pairs, and chains
9. Types of muscle contractions-concentric, eccentric or isometric
10. Velocity of the movements-high speed or slow

Training in this manner means exercising in such a fashion as to improve the expression of each of these foregoing factors that are integral to the sport.

Simulation training on the other hand involves the use of various weights or resistance throughout the full range of motion during execution of the sport specific movement. Conditioning with large resistance over a small range of movement is appropriate during certain stages of the training phase.

A significant amount of resistance will confuse the neuromuscular programming that determines the relevancyof the effort. The muscle recruitment and firing patterns will be negatively altered. The addition of the heavier load will cause changes in the center of gravity and rotation, movement inertia, and the body’s mechanical stiffness. These modifications of form will adversely affect neuromuscular performance.

Conditioning relevancy and simulation are synergistic issues within the training process. Both must be addressed in the program development phase to take advantage of their interrelated properties.

Summary

Training slow and conditioning inappropriately and then performing explosively on the field are mutually exclusive.

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The effects of inter-repetition rest periods on power output

Researchers Lawton, Cronin and Lindsell from Australia, and New Zealand tested various rest intervals to see which was most beneficial to increasing their athlete’s power production. Twenty six elite male junior basketball andsoccer players worked on the bench press exercise with a repetition maximum of six reps-this was not the individual 6RM.

These young men were separated into three groups which were differentiated by the length of the timed rest periods built into performance of the six repetitions.

6x1 (six sets of one repetition) with rests of 20 seconds between each repetition. This was labeled ‘singles’.

3x2 (three sets of two repetitions) with 50 seconds rest between each set of repetitions labeled as ‘doubles’.2x3 (two sets of three repetitions) known as triples with rests of 100 seconds between each of the two sets of three reps.

Significant power outputs of up to 25-49% were noted in the later stages of all three (4-6) of the rest and rep schedules. Even more relevant was the fact that when compared to the normal continuous uninterrupted 6 rep training patterns the inter-repetition rest periods helped generate anywhere from 21.6-25.1% more power.

There were no significant power differences between thethree different repetition and rest groups. But the inter-repetition rest periods do make a difference.

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Time for supercompensation to occur after training is completed.

The body grows stronger after the physical exertion is completed. Rest is needed to enhance growth. The length of time between sessions is determined by the activity and themuscle groups that were placed under stress.

Training	Energy System stressed	Time for Supercompensation to take place-in hours
Cardiovascular	Glycogen/fats	6-8 hours
Maximum Strength	ATP/CP	24
Hypertrophy/cutting	Glycogen	36

It is not known exactly what energy system is being used for protein synthesis to take place however it's believed that up to 48 hours are necessary for supercompensation to effect the body as a result of training.
Chart information from Tudor Bompa Serious Strength Training 2003 HK Publishing

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The components that determine movement speed, i.e. the external conditions, quickness, strength, endurance, andcoordination of movement are critical building blocks to enhancing your sport skills.

Agility and coordination go hand in hand and are purposely given prime time at the beginning of each session when the energy is high. This is followed by building strength, which is then followed by the strength endurance segment.

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As the saying goes 'strong bones build strong bodies'. Strength programs must incorporate these five principles into the protocol to be effective at increasing the bone mineral density.

1. Site specificity-load the area with direct acting exercises, i.e. squats for the spine and legs.

2. Overload the muscles with an undulating but progressive increase in intensity.

3. Trainees with the smallest initial bone mass have themost to gain and normally will show the greatest improvements.

4. The returns on the exercise will diminish as the biological ceiling for growth is realized. A higher degree of effort will be necessary to continue seeing results as this barrier is approached.

5. The positive gains in bone mass will reverse if exercise is discontinued

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Preloading the muscles prior to lifting influences the tension in the muscle. This preload can be either an isometric or a stretch shorten cycle but must be done if you want to lift heavy. This pre lift phase greatly increases the level of electro stimulation within the muscle which is important to the initiation of the concentric portion of the lift.

Performing a high level preparatory action phase prior to a two phase motor action, (eccentric followed by a concentric) is highly beneficial to overall performance.

The prestart preparation of the lift is nearly as important to the successful outcome as the release/concentric part of the total movement.

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Carbohydrate after strength training

The result is a significant decrease in the myofibrillar protein breakdown which helps to increase the muscles protein synthetic rate. This provides a greater positive protein balance and is beneficial for mitigating the after effects of the training cellular damage.

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Comparisons of maximal eccentric and concentric strength training protocols indicated far superior results from the eccentric than from the concentric even though both were overloaded the same amount.

The eccentric contractions developed significantly greater strength gains than did the concentric by as much as 42%. Which in my estimation is a one heck of a big difference. Take a look at the chart from this study and see what I mean.

Training condition		Improvements
	Concentric	Isometric	Eccentric
Eccentric	13%	30%	42%
Concentric	36%	18%	13%

In each case the type of training increased the specific output but the ones for the isometric and eccentric were huge when compared to the ones for concentric isometric and eccentric.

This research certainly demonstrates that an increase in the eccentric portion of any lift, when combined with other studies that show an increase in any part of the lift tends to increase all parts has validity in the weight room.

The question is whether or not this training will transfer over to other sports and not just those that involve lifting.

*Hortobagyi, T., Barrier, J., Beard, D., Braspennincx, J., Koens, P., De Vita, P., Dempsey, L., Israel, R., & Lambert, J. (1996). Greater adaptations with submaximal muscle lengthening than maximal shortening contractions. Medicine and Science in Sports and Exercise, 28(5), Supplement abstract 761.

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Blood pressure

Normal blood pressure readings are less than 120/80, if yours are higher see your doctor and do something about it. This disease isn't called the 'silent killer' for nothing. It destroys the internal organs without any outward signs that it's doing so.

Pre-high blood pressure is anything over 120/80 up to 139/89. Beyond these numbers is high blood pressure with the attending health problems that accompany it.

See your doctor before you become a statistic.

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Exercising with progressively heavier weights involves not just training the movement but doing so in a logical and knowledgeable manner. For instance the body actions of the Pectoralis Major consist of:

Arm flexion-moving the arms from an slightly altered anatomical position from the sides upward to slightly above the shoulders.

Inward arm rotation-from the anatomical position rotating the hanging arm in toward the body.

Arm horizontal adduction-involves moving the horizontally outstretched arms forward to a point directly in front of the face.

Arm adduction-moving the arms in toward the body from a horizontal position.

The reason for this very brief body/muscle action review is this: Knowing and training these movements will increase your bench press!

The same reasoning holds true for learning the rest of the body actions in your continuing endeavors to lift more weight and become stronger both mentally and physically.

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Moment forces in strength training.

The familiar refrain 'the meet doesn't start until the bar hits the floor' is true. But do you know why?

The key is the moment force or tension on the muscles and the ligaments the instant before the lift begins. In the instance of the squat and bench press, this tension equals the weight on the bar.

In the case of the dead lift the tension or the working force ( the force that accelerates and ultimately moves the bar) starts from nearly zero. In other words the muscles have not developed the requisite muscle tension necessary to move the bar until the start or instant of separation of the bar from the floor.

This division of tension separates the squat and bench press from the dead lift. The working force needed to move the bar in the squat and bench press is developed after the preliminary tension that is equal to the weight being lifted. Whereas in the case of the dead lift this force begins from a zero and must build up as the bar is moved from the floor.

The big differences in the two can be put very succinctly:

The first group of exercises do not elicit an appreciable influence on the chemical and physical changes within the muscle tissues, i.e.the excitation-tension links.

These internal alternations of the muscle develop strength or speed of contraction but do not contribute to the speed with which the muscle switch's to an active state to move the bar.

In the second group the muscular work is simultaneous with the development of dynamic strength and movement speed. As can be expected starting strength is the chief component developed in this group.

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Here is a quick guide for estimating the calories you need each day.

Divide your current weight by 2.2 to convert it to kilograms. Your weight in kilograms will represent an approximate number of calories required to maintain this weight during one hour of rest. Multiply this number by 24 to get the number recommended for a day. Recall 3500 calories equals one pound of added weight.

In the case of a 220 pound man; 220 divided by 2.2 gives us 100. This is what it takes to maintain the current body weight at 220 for one hour. Multiplying that 100 answer by 24 results in 2400 calories needed just to exist. Obviously this is a low number. It is low because the added daily activity caloric expenditures have not been figured in yet. These multiplying co-efficient are separated according to the physical effort.

Moderate activity,defined by the American Academy of Sports Medicine, means spending some part of the day in physical work-brisk walks, and gardening. For a male the multiplier is .65-.80.

Heavy, defined as spending an important part of the day in heavy physical labor or activity sets the number at .90-1.20.

Extremely heavy is 1.30-1.45.

So in the example, this guy is on his feet a majority of the time at work, moving heavy stuff around, lifting weights, reading, resting watching the news or on the computer for his daily routine. The number he would use would be the .65-.80 and his range is figured this way:

The 2400 (maintenance level) multiplied by .65 equals 1560. This is added to the 2400 to get the total required for the day, which in this case will be 3960. Going to the far end of the range at .80 (2400 X .80 = 1920) will give a total of 2400 + 1920 = 4320 per day. Spreading these calories over six nutritionally balanced meals, allows about 720 calories per meal to maintain the current weight.

In order to gain or lose weight a few of these calories will have to be added or eliminated in the daily diet.

Cutting back just 500 a day will result in a one pound loss over the course of seven days because, as mentioned before it takes 3500 calories to add one pound. Therefore 500 calories a day divided by the six meals is about 83 more or less per meal depending on your goal, divided by five meals it's only 100 calories.

In the end it boils down to either drinking, or not drinking, that can of pop or a glass of full milk per meal.

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Researchers in Auckland, New Zealand combined explosive and high resistance strength training in the same session for elite cyclists. This resulted in establishing greater sprint and endurance performance. Each of the participants replaced a portion of their normal training time with specialized combination explosive and high intensity exercises. The exercises consisted of three sets of maximal effort single leg jumps alternated with three sets of maximal intensity cycling.

The jumps were 20 single leg plyometric step-ups off of a 40cm box before alternating to the opposite one. The sequence was repeated over a two minute time span. A two minute rest period separated the step offs and the cycling portion.

The max intensity cycle effort required the athlete to do 5 max effort 30 second phases at 60-70 RPM with a 30 second rest between each set.

A power athlete training in this manner would see similar increases in their output. A session would look like this:

Ten minute warm up, specialized explosive/high intensity exercises for the day, regular exercise selections and cool down. For the upper body special portion consider the use of chains, bands, plyo push ups, drop off box plyo push ups, followed by sets of reps in the 95-97% range of intensity.

Keep track of your progress and watch your strength increase over the next month and a half.

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'Avoid what is strong and attack what is weak' (Sun-Tzu, The art of war, 500 BC). The same can be said for strength training: Keep your strong points strong but hit your weak areas with high intensity until they are the strong ones.

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Train for strength and power by challenging your CNS to actively engage with the heavy weights. Develop strong tendons by using weight loads that will not allow more than 1-3 repetitions before failure. Focus on myofibrilar hypertrophy rather than sarcoplasmic. Work the muscles to be strong instead of just looking strong.

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Research has demonstrated the effectiveness of resistance training in maintaining flexibility of the joints. It shows that resistance training alone will not increase flexibility but also did not interfere with the development either.

Separate protocols are necessary to enhance either strength or flexibility. Something we all know to be true but now it's been tested and found to be a fact. Is this similar to what researchers would find if they were to conduct sport relevant training and overall non sport relevant training then make comparisons to performance in competition between the two groups? I think so.

In some of these studies I wonder who is paying the bills for such ridiculous stuff.

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Positive adaptations to strength and thereby power accumulations will take place with workouts scheduled twice a week. Day one should emphasize the development of strength through the use of heavy weight loads and low repetitions.

On the second day of training concentrate on increasing your power output by the use of alternating loading. Set up the equipment so there is a light and a medium heavy station for each piece of gear. The light spot will be loaded with weights in the 30-45% one rep max range. The heavy will be set at 60-75% one rep max.

Go from one directly to the other for one full set. The rest for three to four minutes before beginning again.

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Coordination is an important aspect of any athletic movement. That is obvious but many strength trainees neglect this important part while setting up their training program.

Practice balance on one day, then your sense of rhythm on the third, with spatial orientation activities on the fourth. Combine these with kinesthetic differentiation and reacting to sound or visual cues on the fifth day.

These coordination sessions will serve you well, especially as you grow older and your sense of balance begins to decay. Every single day do something to improve your coordination abilities.

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Adding chains to an exercise allows the acceleration phase to continue past the normal antagonistic muscle deceleration portion. The added resistance begins to appear as the weight is entering into the stronger part of the lift, i.e. near the end range. The chains coming off the floor add to the total load as it is lifted upward and forces more muscle recruitment to take place.

As an example, you should be able to squat with a higher load by starting in the three quarters position than at the bottom. If you were to add as much weight to the bar as you can lift at the top it is unlikely you could rise out of the hole.

However, by loading only to the capacity of the weakest part, the bottom, the top is not challenged enough to grow. Placing chains on the bar that are resting on the floor at the bottom of the lift and gradually come off the floor as the lift progresses upward will keep adding weight even at the top of the lift.

This increases your power and strength.

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If you are achieving high power output with light resistance and lower power output with heavy resistance then your program needs to be adjusted. Begin to include both maximal power oriented and heavy strength training in your schedule.

Training for strength will require heavy resistance which by its very nature necessitates slower speeds. Power increases will be achieved by using weights in the 50% 1RM range for higher accelerations and velocities utilizing full range of movement for the exercises.

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Mental imagery is not only useful for the day of competition but it is also appropriate for increasing performance, skill building, and behavior modification off the field or platform as well. The skill of using visualization is normally broken into two separate but interdependent parts:

1. Skill development and learning
2. Competition performance enhancement

In practicing skill development and learning the mixture of mental practice and physical practice raises the level of effectiveness in the sport. In competition, imagery before and during the activity should enable a greater effort and a higher probability of success.

Skill development will naturally concentrate on the growth and skill mastery necessary to the specific sport circumstances. In preparing for a competition the focus is on motivation and activation of the neuromuscular system to ensure the performance is at the peak of ability.

Essentially the forgoing supports the ideo-motor principle proposed over a hundred years ago by Carpenter in 1894. EMG recordings verify the mind muscle connection when imagining an activity. The involved muscles react and send out electrical impulses even if there is no obvious physical activity.

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Serious sport participation demands following specific preparation practices. The principles that follow have a well established pedigree that will ensure success if adhered to in the program design.

Athlete involvement in the process

To be the best does not mean blindly following a coach or trainers advice. The absence of ignorance in an athlete regarding their training sessions and the overall protocol indicates increasing motivation to read, study, learn and practice a collaborative relationship with the coach. By making outside learning materials available to the athlete the coach is fulfilling the part of the teacher. Taking advantage of these opportunities to increase their knowledge is up to the athlete.

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Getting ‘set up’ to pull massive weights

The start of any movement always sets up the sequence for the remainder of the lift. There are no exceptions. The beginning predetermines to great extent the end result, especially in short duration lifts.

The amount of time spent on the establishing the start varies from lift to lift. The shorter (measured in time) lifts demand more attention be devoted to the exact and very precise positioning of the body before even starting the pull from the floor. Longer time events don’t seem to require as much concentration on the body positions. However, if the posture of the feet, limbs and torso are too far out of the proper start position then the lift will in all likelihood be lost or an injury may result.

It can also be said that the longer time that is spent in the competition exercise, the less the strength component is actually displayed during the lift, ergo the less significance the starting position plays in the final outcome.

Getting the set up right for a pull off the floor leads to a greater chance of success. The correct start position will align the kinematic chain to be the most efficient for the particular body structure. Generally speaking almost all lifters raise their hips and straighten their legs a small amount before the bar actually leaves the floor. This is because the force being applied to the bar increases at a gradual rate for the first .14-.16 seconds of the pull. The hips continue to raise until the force applied to the bar equals the weight load. This point is the dynamic posture and at this instant the bar separates from the floor as the lift begins.

V. I Rodionov stated in 1967 that the starting position will affect the barbell trajectory, the force produced by the athlete, the degree to which the muscles are included in the work of moving the weight, the amplitude through which the bar moves and the speed and perfection of the lift. The start, obviously, is an important piece of the lift.

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Knowledge and the training process

Simply going to the gym day after day is not enough to produce results. You can not remain ignorant of the rationale behind the training concepts and expect to be motivated enough to make the greatest gains possible.

As an athlete you must be actively involved with your coach and keeping up with the current trends in the strength literature. Only by learning and applying the methods of increasing your power output every single day can you hope to progress.

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Avoiding training injuries in the weight room

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Happy New Year to you all

With the beginning of a new year now is the time to rethink your current training program. Has it been effective? Is it still fun to do?

Are you changing it around on a regular irregular basis so you don't accommodate to it?

The upper body has great potential for displaying power. In our training we use a variety of means to increase it without getting into the stale zones.

Medicine balls, chains, jump stretch bands, bar unloadersand plyo push ups are just a few of the optional training methods we use to produce our State, National and World record holders.

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How a rounded back affects the deadlift

A rounded back will diminish the force applied to the bar by as much as 15% according to F. Y. Verkhovsky. It is further postulated that a rounded back transfers less force from the legs to the barbell due to the ‘spongy’ nature of the alignment.

The vertebrae form the natural link between upper and lower body parts and if it is not rigid then the movement is loses energy.

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Starting positions

The start position is a separate phase of every lift. Developing the perfect start takes time to do right. However once the basics of the lift are learned then the athlete normally will disregard any further technique improvements. Eventually this particular aspect of the lift is set aside and neglected, leading to possible development of what may be an imperfect beginning.

Smart coaches and athletes will set up specific times in the strength program to address the techniques of the start.

A dynamic start position establishes a state of equilibrium between the athlete and the bar. Included in this sequence of events will be the placement of the feet in relationship to the bar, the grip (hook, overhand or alternate), the width of the grip, the torso angle compared to the floor, the degree of flexion in the back, hips, knees and ankles, and finally the position of the shoulder joint as it relates to the barbell on the floor. Body type also has a bearing on determining the best
start position for each lifter.

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Strength and stretching
Research conducted during execution of the bench press
demonstrated that maximal force production is positively related to stiffness in the prime movers, i.e. the Coracobrachialis, deltoid, pectoralis major, pectoralis minor, Serratus anterior, and the triceps brachii.

Stretching these particular muscles before doing the bench press will adversely affect your final total. Similar results have been found in other research. Stiffness in a joint relates directly to force potential outcome. A lax, loose, stretched out joint is suffering from neuro-confusion, it doesn't know if it's supposed to be in a relaxed state or making maximum power.

Stretch after lifting.

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Bodyweight

Body weight does make a difference in power output. In the elite lifters 50% of their weight is muscle! A rough formula for comparing the strength of different athletes is this one: Relative strength per kilogram of body weight is calculated. Absolute strength is how much is lifted regardless of body weight.

Combining the two into a workable formula results in this Relative strength= Absolute strength divided by body weight.

Because a light lifter has a greater relative strength ratio than does a larger lifter they will have an advantage in comparing strength output on the chin up bar.

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Physical athletic abilities

Motor function is a two-part process; skills and abilities, Movement instruction develops the skill and is called the technical training part. The development of the physical abilities is the conditioning portion. They are co-joined, as one cannot be properly increased without the presence of the other. Each amplifies its counterpart.

Psychological training is necessary in helping to build a high level of competitive form and in enhancing present physical abilities.

Development of any one ability affects the ability of all others. But to what extend is dependent upon the kind of work used and the current levels of physical conditioning. As an example a heavy set of squats is not possible without a concurrent level of cardiovascular conditioning.

As the training status continues to rise the exercises that once elicited a positive change will now simply remain neutral. The same can be said of the physical abilities, what once was beneficial to all systems now is affecting only a few or even one depending on the level of fitness. A classic example is the person striving for maximal strength who is at the same time trying to develop long duration strength endurance-these two goals are mutually exclusive.

Training should emphasize the strong genetic potentials of the individual. By focusing on the strong points the weaker ones are also brought along at a slightly smaller rate. Develop the weaker ones to the extent they are not the weak link in the system and do not drag the athlete down.

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If you have ever considered doing, or have done, a maximum isometric contraction prior to performing a maximum repetition with the idea of exceeding your personal best then it may be time to rethink the process. Researchers have tested the theory and found it to be lacking in any beneficial outcome.