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RESISTANCE / STRENGTH TRAINING

K2 Academy August 2003 wangxingze. RESISTANCE / STRENGTH TRAINING. CAST SPORT SCIENCE GROUP. Balyi, 1997. Generic Content Distribution. Generic Content Distribution, contd. Balyi, 1997. Training Progression. Technique. Technique + Endurance + Circuit Tr. Technique + Power

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RESISTANCE / STRENGTH TRAINING

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  1. K2 Academy August 2003wangxingze RESISTANCE / STRENGTHTRAINING CAST SPORT SCIENCE GROUP

  2. Balyi, 1997 Generic Content Distribution

  3. Generic Content Distribution, contd Balyi, 1997

  4. Training Progression Technique Technique + Endurance + Circuit Tr. Technique + Power + Str. Tr. + End. Tr. AGE 8 13 16/18 Incorporate technical & fitness parameters with sport performance for evaluation, up to at least 16 / 17 yrs old.

  5. Influence of maturation... Contributions to muscle strength during maturation 100% Adult potential Lean body mass Theoretical fibre type differentiation Testosterone Neural myelination development Birth Puberty Adult Strength primarily via motor patterns Consolidation of strength factors Optimal strength potential Kraemer, 1989

  6. Methods of Strength Training • Three ways to achieve maximal muscular tension: • 1. Lifting a maximal load (maximal effort method) • 2. Lifting a nonmaximal load to failure … during final reps, muscles develop maximum force possible in fatigued state (submaximal & repeated effort methods) • 3. Lifting (throwing) a nonmaximal load with the highest attainable speed (dynamic effort method) Zatsiorsky, 1995

  7. Methods … • Training intensity can be estimated by the: • Magnitude of the resistance, ‘% of best’ • Number of reps per set • Number of reps or % with maximal resistance • Exercising at varying levels of resistance causes differences in metabolic reactions,intramuscular coordination, & biomechanical variables and intermuscular coordination Zatsiorsky, 1995

  8. Methods … • Note: Total amount of degraded protein is function of both the mechanical work performed (i.e., total weight lifted) & the rate of protein catabolism. • The mass of proteins catabolized is a product of the rate of protein breakdown & the number of lifts. • ‘Mass’ is maximized when training is between 5 – 6 & 10 – 12 RM. Zatsiorsky, 1995

  9. Methods … • Maximal effort method: • Maximum # of MUs activated with optimal discharge frequency • Train Considered superior for improving both intra & intermuscular coordination • movement = 1 – 3 reps • Train muscles = higher # of reps • OK for superior athletes … BUT several limitations, such as high risk of injury & staleness. Zatsiorsky, 1995

  10. Methods … • Submaximal & Repeated effort methods: • Similar in ability to induce muscle hypertrophy … BUT differ in respect to muscular strength and neuromuscular coordination (esp. for max force prodtn) • Submaximal; lifting but not to failure, little enhancement of strength or specific intramuscular coordination • Repeated; lifting to failure, only the final lifts are really useful (where max # of MUs are recruited!) Zatsiorsky, 1995

  11. Methods … • Dynamic effort method: • Due to explosive strength deficit (ESD), it is impossible to attain maximal force generation in fast movements against intermediate resistance • This method improves rate of force devpt and explosive strength … NOT maximal strength! ESD (%) = 100 x (Fmm – Fm)/Fmm Where Fmm = highest force in a range of tested conditions And Fm = maximal force reached in a given condition Zatsiorsky, 1995

  12. Methods … Zatsiorsky, 1995

  13. Ground Reaction Forces:3 types of vertical jump 3 1: Standing jump from deep squat position 2: Countermovement jump with deep squatting 3: Drop jump from 40cm 3 2 1 0 2 1 FORCE, BODY WEIGHT 0 0.2 0.4 0.6 0.8 TIME (s)

  14. Force – Time HistoriesR = resistance from 20 – 80% of Fmm - Fm Fmm R = 80% Force (kg) R = 60% R = 40% R = 20% 0 0.2 0.4 0.6 0.8 Time (s)

  15. Force – Time Histories; 2 athletesIn the time deficit zone, athlete A is stronger Time deficit zone Athlete B Force (kg) Athlete A Time (s)

  16. Methods … • Explosive strength: • Several indices are used to estimate ES • INDEX OF EXPLOSIVE STRENGTH (IES) • IES = Fm / Tm • Fm is peak force & Tm is time to peak force • REACTIVITY COEFFIECIENT (RC) • RC = Fm / (Tm x W) • W is athlete’s mass (or object’s mass) • Highly correlated with jumping performances Zatsiorsky, 1995

  17. Methods … • Explosive strength: • FORCE GRADIENT or S – GRADIENT (‘start’) • S – gradient = F0.5 / T0.5 • F0.5 is 50% of Fm & T0.5 is 50% of time to reach this level • Characterizes rate of force devpt @ beginning of muscular effort • A – GRADIENT (‘acceleration’) • A – gradient = F0.5 / (Tmax - T0.5) • Used in late stages of explosive muscular acts Zatsiorsky, 1995

  18. Methods … • Explosive strength: • Note … • Fm and the rate of force development, particularly the S – gradient, areNOT correlated!!! • Strong people do not necessarily possess a high rate of force development Zatsiorsky, 1995

  19. Methods … • Defining a Training Target: • Strength or Rate of Force Development? • Young athlete, beginning ‘free weights’ • Squats with heavy barbell • Initially, able to squat BDW • VJ = 50 cm • After 2 yrs, squat 2 x BDW, VJ = 80 cm • After 4 yrs, squat 3 x BDW, VJ = 80 cm !! Zatsiorsky, 1995

  20. Methods … • Defining a Training Target: • Strength or Rate of Force Development? • VJ had not improved • Due to short takeoff time (rate of force development) … was the limiting factor, not maximal absolute force • Many coaches & athletes make the same mistake! • Continue to train max strength when the real need is to develop rate of force Zatsiorsky, 1995

  21. Strength & power assessment (?) • Definitions, types, purposes of assessment: • 3 modes of dynamometry typically used to assess … • Isometric • Isoinertial (isotonic) • isokinetic • No single protocol or form of test provides all the information … therefore, a systematic approach is required Abernathy & Wilson, 2000

  22. Strength & power … • Definitions, types, purposes of assessment: • 2 isometric indices commonly examined: • Maximum voluntary contraction (MVC) • Rate of force development (IRFD*) • MVC … • Max force devpld during max contraction where there is no change in joint angle • IRFD … • Force devpt over initial 60 or 100 ms of effort *Isometric rate of force development Abernathy & Wilson, 2000

  23. Strength & power … • Definitions, types, purposes of assessment: • Isoinertial dynamometry: • Involves weight lifting of one or more reps • # of reps completed & the speed of BDW resistance exercises • Heights attained during vertical jumping • Standing, countermovement, & drop jumps • With and without additional mass • Distance that objects of various mass are thrown Abernathy & Wilson, 2000

  24. Strength & power … • Definitions, types, purposes of assessment: • Isoinertial dynamometry: • Traditionally, ‘isontonic’ … BUT this description is inaccurate … • Joint angle and speed of movement change so that the level of tension is in constant flux • ‘Isoinertial’ … (i.e., involving constant mass) is often used now to describe activities with constant mass, bar, or implement. Abernathy & Wilson, 2000

  25. Strength & power … • Definitions, types, purposes of assessment: • Isokinetic dynamometry: • Limb moves at constant speed (theoretically) • Data collected can be used to … • Plot torque power velocity and angle curves • Develop peak, whole – curve, and time – based indexes, & to … • Make comparisons between agonists & antagonists & between contralateral limbs Abernathy & Wilson, 2000

  26. Strength & power … • Questions you should be asking yourself: • Do isometric, isoinertial, & isokinetic dynamometry measure the same qualities within strength & power performance? • Are these modalities similarly sensitive to the effects of training & detraining? • Need to differentiate between strength & power measures within a modality? Abernathy & Wilson, 2000

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