Workouts based on rep speed

**SuperFlex** · 08-19-2006, 07:56 PM

Originally Posted by CowPimp

I sometimes do dynamic effort work where I am working on increasing power output. Generally though, I do controlled eccentrics and attempt to use compensatory acceleration on the concentric. I do implement static holds sometimes to improve starting strength or work on a weak point in a lift, e.g., pausing in the hole during a squat.

Holds are a type of isometrics aren't they? That is yet another area of interest for me. I imagine I could benefit in combining the two. How many sets would you suggest implementing static holds into? I would also assume when training for power, holds should be reserved for the final rep of the set. I need to find out more about it's benefits...

**CowPimp** · 08-20-2006, 06:47 PM

Originally Posted by PWGriffin

All weight lifting calls on fast twitch muscle fibers....or typeII fibers....fast and slow twitch don't refer to speeds....it's effort....or intensity.

In a sense you're right. Think about it like this though: let's take an amount of force, like 500 newtons. If you apply that force to something that weighs 495 newtons, it is going to move, but it will move very slowly. If you apply that force to something that weighs 400 newtons, then you are still applying 500 newtons of force; the difference is that the lesser amount of resistance moves faster.

Granted, there are practical limits to the maximal velocity you can move about a given joint. Thus, at a certain point too small of a resistance will not be sufficient enough to activate high threshold motor units. Zatsiorsky defined the three types of resistance training capable of activating the highest treshold motor units as maximal effort (Lifting a weight at 90% of your 1RM or greater), dynamic effort (Lifting a submaximal weight using maximal acceleration), and repeated effort (Lifting a submaximal weight until muscular failure).

**CowPimp** · 08-20-2006, 06:49 PM

Originally Posted by SuperFlex

Holds are a type of isometrics aren't they? That is yet another area of interest for me. I imagine I could benefit in combining the two. How many sets would you suggest implementing static holds into? I would also assume when training for power, holds should be reserved for the final rep of the set. I need to find out more about it's benefits...

Yes, those are isometrics. Pick a few exercises to implement a tempo that involves isometrics and see how it affects development and strength on those exercises/muscle groups.

**SuperFlex** · 08-21-2006, 01:52 AM

Originally Posted by CowPimp

Yes, those are isometrics. Pick a few exercises to implement a tempo that involves isometrics and see how it affects development and strength on those exercises/muscle groups.

I begin isometrics tomorow to help increase my running speed and agility. I'm looking forward to the results...

**CowPimp** · 08-21-2006, 05:31 PM

Originally Posted by SuperFlex

I begin isometrics tomorow to help increase my running speed and agility. I'm looking forward to the results...

I don't know that isometrics are going to help your running speed and agility much, or at all. Isometrics involve stability, not dynamic and highly mobile/reactive movements like running and changing direction quickly. Isometrics might be good for building up a strength base, improving stability where it is required (Preventing unwanted trunk rotation, for example), and possibly aiding in providing stimulus for muscle growth.

**SuperFlex** · 08-21-2006, 06:26 PM

Originally Posted by CowPimp

I don't know that isometrics are going to help your running speed and agility much, or at all. Isometrics involve stability, not dynamic and highly mobile/reactive movements like running and changing direction quickly. Isometrics might be good for building up a strength base, improving stability where it is required (Preventing unwanted trunk rotation, for example), and possibly aiding in providing stimulus for muscle growth.

Yeah, I had a hard time accepting their suggestions as well. But, I figure they're the experts

, so I'll try it...

**P-funk** · 08-21-2006, 09:27 PM

Originally Posted by SuperFlex

Yeah, I had a hard time accepting their suggestions as well. But, I figure they're the experts

, so I'll try it...

who is "they"??

also, jsut because someone wrote it and chages money for it does not mean it is very good.

looking at the program i would honestly say that "they" have never trained anyone that ran.

**SuperFlex** · 08-21-2006, 11:10 PM

Originally Posted by P-funk

who is "they"??

also, jsut because someone wrote it and chages money for it does not mean it is very good.

looking at the program i would honestly say that "they" have never trained anyone that ran.

We agree P... I've already been granted a return. athleticquickness.com is they.

**P-funk** · 08-21-2006, 11:14 PM

Originally Posted by SuperFlex

We agree P... I've already been granted a return. athleticquickness.com is they.

LMAO! What a total quack! everythign he is saying is completly anecdotal and it is all about himself....it made him run faster, him get stronger...yea, big deal! he doesn't even list numbers of improvement.

I wouldn't buy shit from this guy.

**ubercoach** · 08-21-2006, 11:49 PM

Originally Posted by SuperFlex

I begin isometrics tomorow to help increase my running speed and agility. I'm looking forward to the results...

The only application of isometrics to sprint and agility development would be isometric training for the core in order to improve running and bounding efficiency. However this is a somewhat esoteric aspect of sprint or agility training because core training is addressed through other traditional methods of strength and power development. Weightlifting (I refer to Olympic Weightlifting, everything else is resistence training, weight training, Powerlifting or body building.), plyometric drills and sprint and agility drills all involve isometric tensioning of the core to some extent, in addition to ab training and deadlifts, etc., etc.
Consider how worked your upper body felt after your last heavy squat session. From the waist up you are the lifting platform. To keep from collapsing under the bar you must set your back and isometrically tension your entire upper body. In Weightlifting, the lifter takes a deep breath and holds (valsalva manuever) it until the lift is completed. Consider that the majority of Weightlifting training movements and both competition lifts end with the bar overhead, it is easy to see why the breath is held. The lifter has to turn his upper body into a high pressure lifting cylinder just like an airshock on a Lincoln. If you have several hundred pounds overhead it's not a good idea to exhale until you are ready to drop the weight.
Isometric training yields the most strength of any single type of resistence training. However, it is effective within only a few degrees of the joint angle. Wall sits with knees bent at 90 deg. are very effective at generating tremendous strength, but only within that tiny range of motion of a couple of degrees either way.
Plyometrics are leaping and bounding movements done to enhance the elastic properties/energy storage component of muscles/joints. Proper plyometric training allows one to sustain forces of several times body weight during ground contact because of the brevity of contact, .65 of a second or less if memory serves. Basically the snap of a finger. For example, jumping rope is a supplemental plyometric exercise.
Combined with efficient technique, it is the amount of force that one puts into the ground with each foot contact combined with leg turnover speed that determines how quick you are. A properly trained core allows little dissapation of force through the body, sending all the athlete is able to generate into the ground. These are some of the training methods that develop the power that helps sprinters to become very fast, Weightlfters to lift big weights and jumpers to leap much higher.
Make sense?

Ubercoach

**SuperFlex** · 08-22-2006, 01:50 AM

Originally Posted by P-funk

LMAO! What a total quack! everythign he is saying is completly anecdotal and it is all about himself....it made him run faster, him get stronger...yea, big deal! he doesn't even list numbers of improvement.

I wouldn't buy shit from this guy.

Right, live and learn man...

**SuperFlex** · 08-22-2006, 01:56 AM

Originally Posted by ubercoach

The only application of isometrics to sprint and agility development would be isometric training for the core in order to improve running and bounding efficiency. However this is a somewhat esoteric aspect of sprint or agility training because core training is addressed through other traditional methods of strength and power development. Weightlifting (I refer to Olympic Weightlifting, everything else is resistence training, weight training, Powerlifting or body building.), plyometric drills and sprint and agility drills all involve isometric tensioning of the core to some extent, in addition to ab training and deadlifts, etc., etc.
Consider how worked your upper body felt after your last heavy squat session. From the waist up you are the lifting platform. To keep from collapsing under the bar you must set your back and isometrically tension your entire upper body. In Weightlifting, the lifter takes a deep breath and holds (valsalva manuever) it until the lift is completed. Consider that the majority of Weightlifting training movements and both competition lifts end with the bar overhead, it is easy to see why the breath is held. The lifter has to turn his upper body into a high pressure lifting cylinder just like an airshock on a Lincoln. If you have several hundred pounds overhead it's not a good idea to exhale until you are ready to drop the weight.
Isometric training yields the most strength of any single type of resistence training. However, it is effective within only a few degrees of the joint angle. Wall sits with knees bent at 90 deg. are very effective at generating tremendous strength, but only within that tiny range of motion of a couple of degrees either way.
Plyometrics are leaping and bounding movements done to enhance the elastic properties/energy storage component of muscles/joints. Proper plyometric training allows one to sustain forces of several times body weight during ground contact because of the brevity of contact, .65 of a second or less if memory serves. Basically the snap of a finger. For example, jumping rope is a supplemental plyometric exercise.
Combined with efficient technique, it is the amount of force that one puts into the ground with each foot contact combined with leg turnover speed that determines how quick you are. A properly trained core allows little dissapation of force through the body, sending all the athlete is able to generate into the ground. These are some of the training methods that develop the power that helps sprinters to become very fast, Weightlfters to lift big weights and jumpers to leap much higher.
Make sense?

Ubercoach

Hey, thanks bub... I'll be doing plyometrics when I lose some more weight. I've done them before and they truly work. Both for speed, agility, and leaping ability. They can make a good runner one quick dude...

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