A lengthy, but thought provoking piece, by Irish coach Leo Sharkey
Speed Strength
By Leo Sharkey
Article credit to Yuri Verkhoshansky, Charles Stayley, Vladimir Zatsiorsky, and Gunther Tidow.
INTRODUCTION
Speed strength is the ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time. The two aspects to speed strength are starting strength and explosive strength. Starting strength is the force developed in 30ms from the start of a concentric contraction. Explosive strength is the ability to continue the initiated force as fast as possible. The time period is approximately 150ms. It is the maximum rate of force development (RFD) in a maximum isometric contraction.
Types of exercises
Olympic lifts (snatch and clean) and their derivatives have potential for power outputs higher than the so-called “power” lifts (squat, bench press, deadlift). Other exercises such as bench press throws (using Smith machine) and multiple repetition jump squats may provide an excellent alternative or supplement to the traditional Olympic weightlifting style movements for the development of speed strength and for athletes of lower strength levels. The power produced during jump squats or bench press throws can actually exceed that of the Olympic lifts.
Loadings
For effective speed strength development a loading of 80-90% of IRM (2-5 reps) is recommended for Olympic lifts whereas for bench press 50-60% of IRM is desirable. For the jump squat 30-40% of maximum may be more appropriate. The percentage for jump squats must take into consideration the athletes body weight.
For example, a 100kg athlete with an IRM squat of 180kg has (total system weight 280kg) x 40% = 112kg (only 12kg above body weight). Jump squats for this athlete need only be done with 12kg loading.
TRADITIONAL WEIGHT TRAINING METHODS
The use of heavy and light loads in the same training session is referred to as the contrasting load method.
Russian Complex: The Russian method involves a continual alternating between heavy and light loads in the same training session.
Back squats: 2 sets x 2-3 repetitions at 90% of IRM. The eccentric and concentric movements are executed slowly. Rest 3-4 minutes between sets and 4-6 minutes after second set.
Drop jumps: 2 sets of 10 repetitions (height needs to be established to suit the individual). Rest 3-4 minutes between sets. The complex is repeated 2-3 times per training session with 8-10 minutes rest between complexes.
Bulgarian method: The Bulgarian method begins with high intensity exercise working down to resistance against body weight. For example:
90% (4) 95% (3) 97.5% (2) 95%(4) 90% (4) (For maximal strength)
Rest 3-4 minutes between sets and 5-6 minutes after all sets.
Timed squats: Perform as many repetition squats in 10 seconds at 60% intensity. (For explosive strength).
Jump squats: Perform as many repetition squats in 10 seconds at 30% intensity. (For explosive power).
Jump-ups: Perform as many repetition jumps in 10 seconds without any
Load. (For speed strength).
TIME CONTROLLED SPEED STRENGTH METHODS (TCSSM)
TCSSM controls the duration of the rest intervals between the sets and between the repetitions. The duration of rest between sets should be 5 minutes. Taking for example the bench press throw for upper body speed strength development, it is desirable to work in an intensity zone between 50% and 60%. Using TCSSM the number of repetitions are established by feedback of the time per rep and the recovery time between reps.
After the first repetition it is important that the second, third and subsequent reps are executed with a speed reduction of below 10% of the first rep in the preparation period and below 5% of the first rep in the competition period. To do this the lift must be done with speed and without deceleration (the reason for bench press throws). If the speed reductions are too great and incompatible with the training goal of speed strength they imply strength endurance loads and induce left transformations of the fibre spectrum.
Referring to table 1, if working at 50% of IRMN the athlete could lift rhythmically up to 5 reps and stay below 10% of speed reduction in the preparation phase but, working at the same intensity in the competition phase, would need a rest between reps of 9 seconds for 5 reps in order to keep the speed reduction below the desired 5%.
Table 1
Rest between reps. (sec.)
Speed reduction 10% Reps per set in prep phase
Speed reduction 5% Reps per set in com. phase
12 10 7
9 10 5
6 7 4
3 7 4
0(i.e. rhythmical) 5 3
Periodisation
The advice from Professor Gunther Tidow is that the sequence of HM, NAM, TCSSM can be repeated three times annually as follows:
1. 4-6 weeks of hypertrophy methods (up to 8 weeks is permissible if the athlete requires muscle mass)
2. 3-4 weeks of neuronal activation method.
3. 3-6 weeks of time controlled speed strength methods.
In the week before a major competition TCSSM once only could be enough, three days before competing e.g. lift on Wednesday, compete Saturday.
PLYOMETRIC TRAINING
Plyometric training causes an increase in maximum rate of force development. Verkhoshansky suggests that traditional weight programs, which incorporate plyometrics, are superior to those that do not include plyometrics.
The Russian and Bulgarian speed strength methods mentioned earlier employ plyometrics in the complex. Plyometrics is a familiar term amongst athletes and coaches and has been defined as exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed strength ability is known as power.
Other definitions include: “Powerful muscular contractions after rapid stretching or dynamic loading of the same muscle group” and “Quick powerful movements that involve a pre-stretch of a muscle just before its contraction.” (Pezzullo) Another term for this type of muscle action is the stretch-shortening cycle.
Muscle elasticity is an important factor in understanding how the stretch-shortening cycle can produce more power than a simple concentric muscle contraction. The muscles can briefly store the tension developed by rapid stretching so that they possess a sort of potential elastic energy.
To use this stored energy and to achieve maximum results with plyometrics the concentric contraction must immediately follow the application of load and the preceding eccentric contraction should be of short range and rapid. In other words the faster a muscle is stretched the greater its concentric force after the stretch. The result is a more forceful movement for overcoming the inertia of an object e.g. a 1 kg discus.
Throws coaches will often refer to pre-stretching or pre-tension e.g. pre-tension across the chest prior to delivering a discus. The period during which the muscle changes from an eccentric to a concentric contraction is called the coupling time and the greater force developed is associated with the shortest coupling time. Bosco et al (1982) proposed that individuals with a high percentage of fast twitch fibres in the leg muscles exhibit a maximum plyometric effect when the eccentric phase is short, movement range is small and coupling time is brief.
On the other hand, subjects with a high percentage. of slow twitch fibres produce their best jumping performance when the eccentric phase is longer, movement range is greater and the coupling time is longer.
Also the degree of flexion of the limb (e.g. knee when doing single leg hops) should not be too excessive because the larger the eccentric movement the greater the loss of elastic tension. The rate of stretch rather than the magnitude of stretch determines the extent of elastic energy boosting that the muscle receives following an eccentric contraction. (Hennessy).
The stretch reflex is another mechanism integral to the stretch-shortening cycle and is of importance to throwers. The stretch reflex responds to the rate at which a muscle is stretched and is faster than other reflexes. A voluntary response to muscle stretch would be too late to be of any use to a thrower.
Hopping, skipping, jumping, bounding, depth jumps and medicine ball rebounding are exercises commonly used in plyometrics. Cones, hurdles, stairs, benches and boxes of various heights also are used. Depth jumping is not recommended for the young athlete because of the large forces exerted. I believe depth jumps are often the reason for avulsion fractures in young athletes. The young or beginner athlete should begin with less intense exercises such as hopping, skipping and bounding, progressing to jumps over low hurdles and then lead up to the high impact exercises of depth jumping after some years of conditioning.
Guidelines
• A thorough warm-up is essential incorporating jogging, stretching and general mobility about the joints involved in the workout.
• The surface must not be too hard or too soft. Concrete is not recommended. A good resilient grass surface or softer type synthetic surface is best.
• Footwear needs to be of good quality with a cushioned sole and a strong heel cup.
• Exercises must be selected appropriate to the athlete and to the period of training.
• Depth jumps should only be performed after a good strength conditioning period and lower intensity plyometrics such as skipping and bounding.
The beginning height should then be relatively low and increased gradually. The optimal height of the box should not result in a landing where the heel is forced to the ground by momentum. The athlete should fall off the box in a relaxed state, not jump.
The dosage of depth jumps should not exceed 2-3 sets of 5-8 repetitions for the lesser-conditioned athlete and 4 sets of 10 for the well-conditioned athlete.
The rest intervals between sets of maximal plyometric exercises should be about 10 minutes for speed strength development. During this rest interval the athlete can do some easy running and relaxation exercises.
• Depth jumps are used late in the preparation period of a yearly cycle, but can also be used during the competition period about once every 10 to 14 days and not later than 10 days before a competition.
How to train for explosive speed and power in Athletics
By Leo Sharkey
Article credits to Yuri Verkhoshansky, Charles Stayley, Vladimir
Zatsiorsky, and Gunther Tidow.
Here is a simple article to give you an insight into how to prepare Athletes for explosive events such as sprinting, Hurdling, Jumping, and throwing.
Strength determines how much speed, power, agility, stamina, and technical ability any athlete can develop, and track and field athletes are no exception.
Strength Defined
Strength can be loosely defined as the ability to apply musculo-skeletal force. But for a more precise definition, we must first consider the various types of strength expression available to athletes.
The Many Faces of Strength
Strength as a bio-motor ability has many expressions. Since all motor tasks require force production, all athletes must concern themselves with developing their strength levels to the utmost. The following list highlights the various types of strength needed by athletes involved in most sports.
Maximal Strength
Maximal strength (also called absolute strength) is defined as the amount of musculoskeletal force you can generate for one all-out effort. Maximal strength can only be demonstrated or tested in the weight room during the performance of a maximum (1RM) lift. While only powerlifters need to demonstrate this type of strength under competitive conditions, athletes need to develop high levels of maximal strength as a “foundation” for subsequent training objectives later in the training cycle.
Relative Strength
Whereas maximal strength refers to strength irrespective of bodyweight, relative strength is a term used to denote an athlete’s strength per unit of bodyweight. It can be used as a modifier for other categories of strength, such as speed strength or strength endurance. Thus if two athletes of different bodyweights can squat 130 Kilos, they have equal maximal strength for that lift, but the lighter athlete has greater relative strength. Similarly, if two athletes of different bodyweights have a vertical jump of 30 inches, they have equal absolute speed-strength, but the lighter athlete has greater relative speed-strength Sports which have weight classes depend heavily on relative strength, as do events where the athlete must overcome his or her bodyweight to accomplish a motor task (i.e., martial arts, long jump, sprinting, etc.). Further, sports, which have aesthetic requirements (figure skating, gymnastics, and forms competition in martial arts) rely heavily upon the development of strength without a commensurate gain in bodyweight.
Methods of Strength Development
Strength can be developed either by applying stress to the muscle cells themselves, or by targeting the nervous system. The former method is accomplished through “bodybuilding” methods (repetitions between 6 and 12), and results in strength gains through an increase in muscle cross-section. The latter is accomplished through higher intensity training (repetitions between 1 and 5), where increased strength is the result of improved “intra-muscular coordination” (the ability to recruit a greater percentage of the existing motor unit pool).
Athletes who need absolute strength (throwers, football linemen, etc.) may utilize both methods. First, bodybuilding methods are used, followed by nervous system training. The result is an increase in bodyweight and absolute strength. However, as bodyweight increases, relative strength decreases.
Athletes who depend upon relative strength should use bodybuilding methods sparingly, unless a higher weight class is desired. Most strength training is characterized by high intensity (meaning, a high percentage of the athlete’s 1RM), low repetition sets, which improve strength through neural adaptations rather than increases in muscle cross section.
The Stretch-shortening Cycle (SSC)
Most human movement is characterized by an eccentric phase immediately followed by a concentric phase. This muscular action is called the stretch-shortening cycle, or SSC.
Examples include throwing, jumping, and even walking. During the eccentric phase, the tendons develop and store potential kinetic energy, similar to a stretched elastic band. During the concentric phase, this potential kinetic energy is returned, resulting in greater force output than if the movement had begun concentrically. In some movements (jumping rope, for example), the muscle contracts statically, with movement being provided by the storing and release of elastic energy through the tendons. Since static muscular activity requires less energy than concentric activity, the SSC is an “economical” way of producing force.
The efficiency of the SSC is easily demonstrated: Perform a vertical jump in a normal manner, where you first crouch, and then jump upwards as explosively as possible. Next, crouch, but pause for five seconds, and then jump upward. You’ll see that the jump where the crouch (or eccentric phase) was IMMEDIATELY followed by the jump was more successful. The key to preserving as much potential kinetic energy as possible is to switch from eccentric to concentric as rapidly as possible. This switch is termed “reactive strength” by some authors.
If you view a videotaped sparring match in slow motion, you’ll see that almost all fighters “cock” their punches, be it ever so slightly. The best fighters manage to minimize this preparatory movement, because observant opponents can pick up on it. (Note: sometimes, physical preparation methods must defer to tactical requirements).
In order to respect the principle of specificity, strength-training methods should reflect the SSC nature of athletic skills. The best forms of resistance training technologies to accomplish this task are constant resistance, or “free weights,” and variable resistance, which utilize either cams or levers, in an attempt to “match” the resistance to the strength curve of the muscle being trained. The former technology is preferred, at least in the case of advanced athletes, because machines tend to rob the synergists and stabilizers of adaptive stress.
Rate of Force Development
For athletes, maximal strength is a means rather than an end. In most athletic endeavours, the time available to develop maximum muscular force is extremely limited-usually only a fraction of a second. While high levels of maximal strength are a necessary prerequisite for the development of speed strength, too much time spent lifting heavy weights at slow speeds, without progressing to speed strength methods later in the training cycle, results in slow athletes.
The ability to apply muscular force rapidly is called rate of force development, or RFD. Bodybuilding methods slightly improve maximal strength, but have a negligible effect on RFD. Training with heavy weights will improves absolute strength, but again, the RFD remains largely unchanged. Only when speed strength methods (plyometrics, ballistic training, etc.) are used, is the RFD significantly improved. Absolute strength declines during this period, but this is an acceptable (and temporary) trade off. However, if absolute strength is allowed to degrade too much, RFD will suffer. For this reason, many coaches alternate between maximum strength and speed strength phases during the competitive period.
Overcoming the Decelerative and Inhibitory Aspects of Traditional Weight Training
Constant resistance (the most popular form of strength training used by athletes) has one distinct disadvantage: deceleration. Using the bench press as an example, when your arms near full extension, the antagonists (lats, biceps, rhomboids, and medial traps) begin to contract in an effort to decelerate the bar before it leaves your hands, as a protective mechanism. This is contrary to your objective, which is to accelerate your arm. There are at least two ways to address this inherent disadvantage of constant and variable resistance training: strengthen the antagonists and stabilizers, and use ballistic training.
Strengthening the Antagonists and Stabilizers
For every muscle in the body, there is another muscle that is capable of opposing its force. This “pairing” mechanism is how we are able to move with precision of movement and speed. However, when one part of this pair becomes too strong in relation to the other, force output capability suffers.
Many athletes often reinforce this inequity every time they train, thinking they are respecting the principle of specificity by training only the prime movers (or “agonists”). An example would be a martial artist who reasons that since the quadriceps muscle extends the leg during kicking, the quadriceps should receive the brunt of the training focus. Soon, the hamstrings (which are the antagonists in kicking movements) become weak in proportion to the quads, and power output declines.
The student understandably (but incorrectly) concludes that weight training “slows you down,” because for him, it did.
Weak antagonists contract prematurely to oppose the prime movers, resulting in reduced movement speed. Stronger antagonists are less sensitive to this protective response-the body “knows” that they are strong enough to decelerate the limb at the last possible moment. As an observation, the lats and biceps of elite level boxers are always well developed.
Weak stabilizers also limit power output. Stabilizers are muscles, which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most important stabilizers are those of the trunk- the abdominals and trunk extensors. If the motor cortex detects that it can’t stabilize the force provided by the prime movers, it simply wouldn’t allow the prime mover to contract with full force.
Ballistic Training
In a recent article, William Kraemer, a professor at Penn State, used the term “ballistic training” to describe movements that are “accelerative, of high velocity, and with projection into free space.” Such methods include plyometrics, modified Olympic lifting, jumping, throwing, and striking movements (such as punching a heavy bag or kicking a shield). Since ballistic methods lack a deceleration phase, they are much more coordination-specific for most athletes. Ballistic training is initiated relatively late in the training cycle, as it requires significant preparatory training with lighter resistances to strengthen tendons and ligaments.
Finally, there is an irony when it comes to strength training for sport: the objective of strength training is NOT increased strength per se, but improved athletic performance. I would suggest that sports conditioning coaches keep this in mind as they design conditioning programs for their athletes.
8th Apr 2006
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