Athlete Specific Strength Training Lecture

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