athlete specific strength training lecture
DESCRIPTION
This is part of a series of lectures I gave at Wilmington College for the class, "Strength Programming for Sport".TRANSCRIPT
ATHLETE SPECIFIC STRENGTHScience and Practice Chapter 3
FACTORS IN FORCE GENERATION
Peripheral Factors Max force capabilities of individual muscles.
Muscle hypertrophy Body Size
Central Factors Coordination of muscle activity by central
nervous system Intramuscular Coordination Intermuscular Coordination
PERIPHERAL FACTORS
Cross Sectional Area A larger CSA is better for high force production CSA can be increased through hypertrophy
Fiber Hyperplasia Fiber Hypertrophy
HYPERTROPHY
Hyperplasia (fiber splitting) Responsible for only 5% of CSA contribution, not
important Fiber Hypertrophy
Two types: Sarcoplasmic, Myofibrillar
HYPERTROPHY
Athletes should be interested in developing myofibrillar hypertrophy
Training should be organized to stimulate the synthesis of contractile proteins and increase filament muscle density
Bodybuilding methods inducea large amount of sarcoplasmichypertrophy
BODYBUILDING TRAINING IN A NUTSHELL
Generally speaking most bodybuilding training involves split routines designed to target specific muscle groups on certain days of the week.
An example would be Monday: Chest/Quads. Tuesday: Back/Biceps Wednesday: Hams/Shoulders
Sets and Reps will be fairly high, e.g. 4+ sets of 6-12+ reps and 2-3 exercises or more per muscle group
Lots of isolation, single joint exercises (lee p vid)
HYPERTOPHY TERMS
Catabolism The breakdown of muscle proteins, creating
conditions for enhanced synthesis of contractile proteins during the rest period
Anabolism The synthesis (buildup) of muscle proteins.
HYPERTROPHY THEORIES
False Theories Overcirculation Hypothesis Muscle Hypoxia Hypothesis ATP debt
Energetic Theory Current Theory, Based on
energy (ATP) distribution
HYPERTROPHY IN FT AND ST FIBERS
Type I (ST) Fibers rely more greatly on reducing myofibrillar protein degradation while Type II fibers rely on increasing protein synthesis.
Type I Fibers are more sensitive to detraining than Type II Fibers.
Theoretically speed/power athletes should be able to hold a peak longer than endurance athletes.
BODY WEIGHT AS A FACTOR
Relative Strength Strength per unit of bodyweight
RELATIVE STRENGTH
The taller the athlete, the less potential there is for a high relative strength level. This is why gymnasts are short and basketball centers do not make good weightlifters
RELATIVE STRENGTH
The highest relative strength levels in competitive weightlifting are exhibited in the lower weight classes
A featherweight weightlifter can clean and jerk up to 3x bodyweight, while a superheavyweight can only manage about 1.8x bodyweight
BODYWEIGHT AS A FACTOR
Absolute Strength Strength regardless of bodyweight
NUTRITIONAL AND HORMONAL FACTORS
Sufficient substances must be available to facilitate muscle growth following a workout
Proteins (2g/kg bw per day, up to 3g/kg bw day) Amino Acids
Essential Non-Essential
We will cover more when we get into nutrient timingIntake of the proper ratio of protein and carbohydrates before, during andafter workouts will affect the amountof testosterone that binds to androgen receptors.
CENTRAL FACTORS
The CNS is of major importance in the development of muscular strength
The exertion of maximal force is a skilled act where many muscles must be appropriately activated
MOTOR UNIT CLASSIFICATION
ST Motor Units Small low-threshold motor neurons with low
discharge frequencies Axons with relatively low conduction velocities Motor (muscle) fibers adapted to aerobic exercise
FT Motor Units Large, high-threshold motor neurons with high
discharge frequencies Axons with high conduction velocities Motor fibers adapted to explosive or anaerobic
activities Same force capability in the fiber, but 4x the
firing velocity rate
MOTOR UNIT RECRUITMENT
Size Principle In any muscle
contraction, smaller motor units are recruited first. Larger and more powerful motor units are recruited last.
Type I motor units are recruited first, while Type IIb units are recruited last.
MOTOR RECRUITMENT
Size Principle
MOTOR RECRUITMENT
Different MU’s might have a low threshold for one muscle movement, and a high threshold for another type of movement.
Therefore, if the objective of training is specifically muscle development, and not athletic performance, the muscle should be exercised in all possible ranges of motion.
RATE CODING
Muscle tension is increased by either a larger recruitment of MU’s or a faster firing frequency of MU’s
Typically, MU’s are recruited up until 80% of max tension, and then, once force reaches 80-100% of max tension, force is increased by a faster firing frequency of the MU’s. Rate coding refers to the firing frequency of MU’s.
RATE CODING
SYNCHRONIZATION (Intramuscular Coordination)
Maximal muscular force is achieved when: Max number of ST and FT MU’s are recruited Rate coding is high enough to produce fused
tetanus (sustained contraction w/o relaxation) in each motor fiber
MU’s work synchronously over the short period of max voluntary effort
INTERMUSCULAR COORDINATION
The way that muscles work together to produce force is very important
Thus, the entire movement pattern, rather than the movement of single joints should be the primary training objective
The problem with strength training machines is most are designed to train muscles, rather than movements.
Movement patterns are extremely important in strength training! Triple extension is probably the most important
A FINAL REVIEW OF STRENGTH THEORY
The greatest muscular forces are developed in eccentric actions, more so than isometric or concentric
In concentric movement, Fmax is reduced when Vmax increases or the time available for peak force (Tmax) decreases.
Fmm is not going to be displayed until resistance is fairly high in any given movement
Explosive rate of force development is not correlated with Fmm
Fmm is not related to stretch shortening cycle (SSC) ability