goergen1
08-01-2007, 05:11 PM
Strength Training: A closer look at science and technology
By Jason Rauch
Just about everyone in the strength community is familiar with the concept of lifting heavy loads (> 85% 1RM) to improve 1RM strength. This method has been around for years and is considered superior for improving both intramuscular and intermuscular coordination as well as central nervous system (CNS) adaptation as it applies to 1RM.(1) However, there are other methods, when used in conjunction, that can contribute to one’s maximum strength capabilities. In recent months, I have had much success using a combination of these methods. I’ve recently seen a 40lb increase, from 660lbs to 700lbs, in my unequipped squat. For those unfamiliar with the term “unequipped”, it simply means without the aid of supportive gear like bench shirts and squat suits. With the help of some recent technology and the combination of these methods, I am now within 60lbs of the AAU unequipped powerlifting total record for my weight class. I have also been successful in implementing these methods and technology in other strength sports that I enjoy such as strongman and highland games. So, let’s take a closer look at these methods and recent technology that I’m referring to.
One method, which entails lifting a non-maximal load (70-80% of 1RM) to failure. This method is not uncommon to most and is the mainstay of many who lift with “bodybuilding” goals in mind. This method, referred to as the repetition method, is best for hypertrophy.(1) In addition, to stimulate hypertrophy, the optimal time under tension for each set is between 40-70 seconds. Of course sets of 20-30 seconds can induce hypertrophy, but 40-70 seconds is considered optimal by many. The main reason sets of 40-70 seconds seem optimal to stimulate hypertrophy is related to lactic acid release. Lactic acid (or lactate) is released as a by-product of anaerobic glycolysis (using glycogen for energy without the help of oxygen). Lactate has been associated with an increased release of testosterone and mainly growth hormone, both of which are anabolic hormones that stimulate muscle growth. Now, muscle size and strength are related, but in my opinion, muscle size is only a necessary component to have the optimal leverage between the joints to execute a lift. Excessive muscle mass, like many of today’s pro bodybuilders does not necessarily ensure one’s maximum strength capabilities. However, this is a second method with very specific attributes that can lend itself to improving one’s strength.
Moving along. A recent study compared the effects of three weight training programs on measures of athletic performance: maximum strength, power, speed and agility. Group 1 performed loads at 30% of maximum isometric strength, group 2 performed loads at 80-85% 1RM, group 3 alternated between a heavy day (80-85% 1RM) and light day (55-60% 1RM). Group 1 improved significantly (p<0.05) in ¼ squat, mid-thigh pull, vertical jump (VJ), Margaria-Kalaman (MK) power test, and standing long jump (SLJ). Group 2 improved significantly in squat, ¼ squat, mid-thigh pull and MK. Group 3 improved significantly in squat, ¼ squat, mid-thigh pull, vertical jump (VJ), Margaria-Kalaman (MK) power test, standing long jump (SLJ), 10yd shuttle and vertical jump power index. The study revealed that combining heavy and light weights produced the best results for obtaining maximum strength, power, speed and agility. (2)
So it would seem logical that by implementing a light day, one could improve many strength qualities including 1RM strength. This method of using a “lighter” weight is what Zatsiorsky refers to as the dynamic effort method, lifting a non-maximal load as fast as possible. This load could range from as low as 30% to as high as 70% of 1RM for a particular movement. By training between 30-70% and using compensatory acceleration, that is pushing as hard and as fast as one can during the concentric phase of the lift, one can train to become more explosive with a particular movement. You may say, well I understand this “dynamic effort method” could help me in my training, but 30-70% is a very big range. What percent should I use for each lift if I am looking to implement this method?
First, I would like to define a few key terms. Work is the product of force and distance. Velocity is the rate of displacement of an object. Power is the rate of doing work and can be expressed as the product of force and velocity. Power can be calculated as an average over a range of motion or as an instantaneous value occurring at a particular instant during the displacement of an object. So, in this dynamic effort method, one is attempting to maximize power production. Now, I keep referring to recent technology that I have used that has helped me in achieving my goals. This recent technology is the FiTRODYNE SPORTS POWERLYZER. This unit provides useful information that was once only available to those who study human kinematics in a laboratory setting.
Now, what I’ve been able to do with this unit is accurately determine the weight that I produced maximum power for a particular movement. The unit is attached to the barbell and gives data on average bar velocity and average power produced. This has yielded such results as, 50% of 1RM for bench press and 60% of 1RM for squat producing maximum average power for me in these movements. I have also done this with many other movements and have had more productive workouts because of it. In the past, I was simply relying on feel and using percentages that other strength athletes said they had gotten good results with. I found that my percentages were different, and in many of the instances the weight I was using had been too heavy. So, I wasn’t getting the full benefit of this dynamic effort method. Now, I feel that I am. More importantly, I have a quantitative way of showing and monitoring my progress.
In the late 80’s, research done with weightlifters noted that if the weightlifters trained at high intensities for too long, then maximum strength and power decreased. (3)(4) To clarify, the term intensity in this respect is related to a higher percent of 1RM used. More recently, studies presented data indicating that constant high-intensity training can diminish maximum strength and explosive strength performance in as little as 2-3 weeks. This type of "overtraining" has been attributed to "neural fatigue" and points out the necessity of variation in training and similarly the need to monitor total volume. (5)
In light of this, the unit has been effective in helping me monitor the current state of my CNS as it relates to a particular movement. From one week to the next, I have the ability to compare results from previous dynamic effort days. If I was unable to produce similar results in velocity and power from one week to the next, then something with my other training days was causing this decline. Usually, I was able to narrow it down to having done too much volume on another day where I handled heavy loads (> 85% of 1RM) or more rarely due to lack of variation.
So in conclusion, these methods and recent technology have helped me with my pursuits in strength sports. If you are a strength athlete with similar goals, I feel they can help you too. If you wish to find out more about these training methods please refer to Zatsiorsky’s Science and Practice of Strength Training. If you are familiar with these methods, then the FiTRODYNE SPORTS POWERLYZER would be the perfect compliment to this form of training. If you would like to learn more about it go to
http://www.tendosport.com
or contact the USA distributor directly:
http://www.sorinex.com
SORINEX EXERCISE EQUIPMENT
P.O. BOX 121
IRMO, S.C. 29063
Phone: 803-750-9039
Fax: 803-750-9047
Toll Free: 1-877-LIFT-MOR
References:
Zatsiorsky, V. M. (1995). Science and Practice of Strength Training. Champaign, IL: Human Kinetics
Harris, G.R., Stone, M.H., O'Bryant, H., Proulx, C.M. & Johnson, R. Short term performance effects of high speed, high force and combined weight training. Journal of Strength and Conditioning Research 13: 14-20, 1999.
Hakkinen, K., P.V. Komi, M. Alen and H. Kauhanen. EMG, muscle fiber and force production characteristics during a 1-year training period in elite weightlifters. European Journal of Applied Physiology 56:419-427, 1987.
Hakkinen, K. A. Pakarinen, M. Alen, H. Kauhanen and P.V. Komi. Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology 65:2406-2412, 1988.
Fry, A.C. W.J. Kraemer, F. van Borselen, J.M. Lynch, J.L. Marsit, E.P. Roy, N.T. Triplett and H.G. Knuttgen. Performance decrements with high intensity resistance exercise overtraining. Medicine and Science in Sports and Exercise 26:1165-1173, 1994.
By Jason Rauch
Just about everyone in the strength community is familiar with the concept of lifting heavy loads (> 85% 1RM) to improve 1RM strength. This method has been around for years and is considered superior for improving both intramuscular and intermuscular coordination as well as central nervous system (CNS) adaptation as it applies to 1RM.(1) However, there are other methods, when used in conjunction, that can contribute to one’s maximum strength capabilities. In recent months, I have had much success using a combination of these methods. I’ve recently seen a 40lb increase, from 660lbs to 700lbs, in my unequipped squat. For those unfamiliar with the term “unequipped”, it simply means without the aid of supportive gear like bench shirts and squat suits. With the help of some recent technology and the combination of these methods, I am now within 60lbs of the AAU unequipped powerlifting total record for my weight class. I have also been successful in implementing these methods and technology in other strength sports that I enjoy such as strongman and highland games. So, let’s take a closer look at these methods and recent technology that I’m referring to.
One method, which entails lifting a non-maximal load (70-80% of 1RM) to failure. This method is not uncommon to most and is the mainstay of many who lift with “bodybuilding” goals in mind. This method, referred to as the repetition method, is best for hypertrophy.(1) In addition, to stimulate hypertrophy, the optimal time under tension for each set is between 40-70 seconds. Of course sets of 20-30 seconds can induce hypertrophy, but 40-70 seconds is considered optimal by many. The main reason sets of 40-70 seconds seem optimal to stimulate hypertrophy is related to lactic acid release. Lactic acid (or lactate) is released as a by-product of anaerobic glycolysis (using glycogen for energy without the help of oxygen). Lactate has been associated with an increased release of testosterone and mainly growth hormone, both of which are anabolic hormones that stimulate muscle growth. Now, muscle size and strength are related, but in my opinion, muscle size is only a necessary component to have the optimal leverage between the joints to execute a lift. Excessive muscle mass, like many of today’s pro bodybuilders does not necessarily ensure one’s maximum strength capabilities. However, this is a second method with very specific attributes that can lend itself to improving one’s strength.
Moving along. A recent study compared the effects of three weight training programs on measures of athletic performance: maximum strength, power, speed and agility. Group 1 performed loads at 30% of maximum isometric strength, group 2 performed loads at 80-85% 1RM, group 3 alternated between a heavy day (80-85% 1RM) and light day (55-60% 1RM). Group 1 improved significantly (p<0.05) in ¼ squat, mid-thigh pull, vertical jump (VJ), Margaria-Kalaman (MK) power test, and standing long jump (SLJ). Group 2 improved significantly in squat, ¼ squat, mid-thigh pull and MK. Group 3 improved significantly in squat, ¼ squat, mid-thigh pull, vertical jump (VJ), Margaria-Kalaman (MK) power test, standing long jump (SLJ), 10yd shuttle and vertical jump power index. The study revealed that combining heavy and light weights produced the best results for obtaining maximum strength, power, speed and agility. (2)
So it would seem logical that by implementing a light day, one could improve many strength qualities including 1RM strength. This method of using a “lighter” weight is what Zatsiorsky refers to as the dynamic effort method, lifting a non-maximal load as fast as possible. This load could range from as low as 30% to as high as 70% of 1RM for a particular movement. By training between 30-70% and using compensatory acceleration, that is pushing as hard and as fast as one can during the concentric phase of the lift, one can train to become more explosive with a particular movement. You may say, well I understand this “dynamic effort method” could help me in my training, but 30-70% is a very big range. What percent should I use for each lift if I am looking to implement this method?
First, I would like to define a few key terms. Work is the product of force and distance. Velocity is the rate of displacement of an object. Power is the rate of doing work and can be expressed as the product of force and velocity. Power can be calculated as an average over a range of motion or as an instantaneous value occurring at a particular instant during the displacement of an object. So, in this dynamic effort method, one is attempting to maximize power production. Now, I keep referring to recent technology that I have used that has helped me in achieving my goals. This recent technology is the FiTRODYNE SPORTS POWERLYZER. This unit provides useful information that was once only available to those who study human kinematics in a laboratory setting.
Now, what I’ve been able to do with this unit is accurately determine the weight that I produced maximum power for a particular movement. The unit is attached to the barbell and gives data on average bar velocity and average power produced. This has yielded such results as, 50% of 1RM for bench press and 60% of 1RM for squat producing maximum average power for me in these movements. I have also done this with many other movements and have had more productive workouts because of it. In the past, I was simply relying on feel and using percentages that other strength athletes said they had gotten good results with. I found that my percentages were different, and in many of the instances the weight I was using had been too heavy. So, I wasn’t getting the full benefit of this dynamic effort method. Now, I feel that I am. More importantly, I have a quantitative way of showing and monitoring my progress.
In the late 80’s, research done with weightlifters noted that if the weightlifters trained at high intensities for too long, then maximum strength and power decreased. (3)(4) To clarify, the term intensity in this respect is related to a higher percent of 1RM used. More recently, studies presented data indicating that constant high-intensity training can diminish maximum strength and explosive strength performance in as little as 2-3 weeks. This type of "overtraining" has been attributed to "neural fatigue" and points out the necessity of variation in training and similarly the need to monitor total volume. (5)
In light of this, the unit has been effective in helping me monitor the current state of my CNS as it relates to a particular movement. From one week to the next, I have the ability to compare results from previous dynamic effort days. If I was unable to produce similar results in velocity and power from one week to the next, then something with my other training days was causing this decline. Usually, I was able to narrow it down to having done too much volume on another day where I handled heavy loads (> 85% of 1RM) or more rarely due to lack of variation.
So in conclusion, these methods and recent technology have helped me with my pursuits in strength sports. If you are a strength athlete with similar goals, I feel they can help you too. If you wish to find out more about these training methods please refer to Zatsiorsky’s Science and Practice of Strength Training. If you are familiar with these methods, then the FiTRODYNE SPORTS POWERLYZER would be the perfect compliment to this form of training. If you would like to learn more about it go to
http://www.tendosport.com
or contact the USA distributor directly:
http://www.sorinex.com
SORINEX EXERCISE EQUIPMENT
P.O. BOX 121
IRMO, S.C. 29063
Phone: 803-750-9039
Fax: 803-750-9047
Toll Free: 1-877-LIFT-MOR
References:
Zatsiorsky, V. M. (1995). Science and Practice of Strength Training. Champaign, IL: Human Kinetics
Harris, G.R., Stone, M.H., O'Bryant, H., Proulx, C.M. & Johnson, R. Short term performance effects of high speed, high force and combined weight training. Journal of Strength and Conditioning Research 13: 14-20, 1999.
Hakkinen, K., P.V. Komi, M. Alen and H. Kauhanen. EMG, muscle fiber and force production characteristics during a 1-year training period in elite weightlifters. European Journal of Applied Physiology 56:419-427, 1987.
Hakkinen, K. A. Pakarinen, M. Alen, H. Kauhanen and P.V. Komi. Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology 65:2406-2412, 1988.
Fry, A.C. W.J. Kraemer, F. van Borselen, J.M. Lynch, J.L. Marsit, E.P. Roy, N.T. Triplett and H.G. Knuttgen. Performance decrements with high intensity resistance exercise overtraining. Medicine and Science in Sports and Exercise 26:1165-1173, 1994.