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ACTIVE COMPONENTS
OF STRENGTH
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Muscle Activity
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Motor Units
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Hennemans Size Principle
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Tetanic Contraction
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Measuring Muscle Activity
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Sliding Filament Theory
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Force-Length Relationship
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Force-Velocity Relationship
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Muscle Force
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Joint Torque
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Joint Torque M = F x d
M: Moment (torque) about a joint F: Force applied
d: moment arm (perpendicular distance from joint centre to
locationof force application)
Ways to increase joint torque: Increased muscular force (F)
Increased moment arm length (d)
One of these variables we can change, the other is fixed.
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Force Production
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Hypertrophy
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Hypertrophy
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Hyperplasia
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Hypertrophy vs. Hyperplasia
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Neural Drive
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Neural Adaptations
Strength training
Neural adaptation
Appropriatesynergist activation
HAntagonistactivation
Agonistactivation
HForce and/or rate of force development
HStrength performance
*DG Sale, Strength and Power in Sport, 2008
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Neural Adaptations
Percentincrease
inEMG
100
80
60
40
20
0CONtest
Vastus
ECCtest
lateralis
CONtest
Vastus
ECCtest
medialis
*
*
*
*
Concentric trainingEccentric training
Hortobgyi et al. 1996a
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Macroscopic Adaptations
Neural and muscular adaptations to
strength training
&'()*
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Macroscopic Adaptations
*DG Sale, Strength and Power in Sport, 2008
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Types of Strength
Louie Simmons Definitions: Maximal Strength Strength Endurance
Speed Strength Strength speed Explosive Strength Accelerating
Strength
Mel Siffs Definitions: Maximum strength Relative strength Speed
strength Explosive strength
Maximum strength Starting strength Acceleration strength
Strength endurance
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Strength Training
Verkhoshansky Y Special strength training: a manual for
coaches
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Developing Strength
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Post Activation Potential
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Training for Power
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Applications
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Applications
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Greasing the Groove
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Motor Learning
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Deliberate Practice
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Practice
1) Repetitive performance of intended cognitive orpsychomotor
skills.
2) Rigorous skills assessment
3) Specific information feedback4) Better skills performance
planning (organize work in a structured way).
concentration/dedication (higher attention span)
repetition/revision (strong tendency to practice) study style/self
reflection (tendency to self-regulate
learning)
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Summary
Understand underlying biology of muscle contraction tounderstand
strength
Force production from musclesMyofibrillar hypertrophy increases
number of contractile elements
Neural drive increases efficiency of muscular contraction
Strength is a skill
Neural adaptations Short term (Post Activation Potential) Long
term (Synaptic facilitation)
Practice often and the way you intend to use it Deliberate
practice dont practice mindlessly
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Summary
Tips to train smarter: Get in the right mindset (game face) Set
specific goals Understand the requirements of your goals
Maximal strength, speed strength, strength endurance, etc.
Deliberate practice for goals to train and engrain motor
patterns
Upgrading software Develop peripheries to support high load
contractions
Skeletal muscle, tendons, cardiovascular Upgrading hardware
Practice perfectly at first, then practice under various forms
ofduress
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Final Thoughts
Strength is specific to a task when a certain set
ofcharacteristics are similar. Would being a strong bench
presser carry over to to being a good puncher?
Gullich and Schmidtbleicher showed the PAP effect using100%
maximal contraction. Charlie Francis used the
same concept with his sprinters, having them squat
maximal weights prior to the pre-race warmup. Is maximal
weight necessary or is it just a tool to achieve maximal
activation? Given what we know about the various types of
motor
units, would it make sense for an Offensive Lineman to do
middle and long distance runs?
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Final Thoughts
Training similar motor patterns allows for enhancement
ofspecific tasks. If this is the case, would shadow boxing
with weights be useful for a boxer, or sprinting with ankle
weights be useful for a track and field competitor?
Increasing neural drive to a muscle allows for
greateractivation. But do we always need maximal load for
maximum neural drive?
Will gaining muscle allow an athlete to get faster?
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Next Week
Application of todays topic Take this background knowledge and
apply it to getting
stronger
Writing programs Exercise performance
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This Sunday
Plank contest How long can you hold a plank with PROPER
TECHNIQUE
Winner gets 2 lb whey or fish oil Sunday at 4:30 5:30 pm in
Warrior High Performance
Zone
