This post idea stems form Tim Gabbett’s research. For those interested in reading more about Tim Gabbett’s work, feel free to check out the link at the bottom of the post.
The roles of general fitness qualities are often debated. To what extent is enough of a general quality is heavily dependent on the specifics of the sport, athlete, and position. For example, it is hard to pinpoint what the exact demands of aerobic capacity are for a football player. Depending on the team the athlete plays for, the position they are, and the amount of workload they handle, it can differ quite a bit. However, this does not diminish from the fact that in a perfect world, assuming no conflicting demands on adaptation and time more is typically better. But, this is never the case. Regardless, the purpose of this post is not to give specific details, instead to highlight the role general qualities work in the grander scheme of development.
Rate of force development (RFD) can be broken down into two stages. There is an early stage rate of force development and a late stage rate of force development. Early stage RFD is typically measured from 0-100 ms while late stage RFD is anything after.
Importance of Early Stage RFD
Sporting movements are often required to be fast, reactive movements that occur over a small amplitude. For example a large countermovement jump can take between 500-1000ms, while a squat jump with no countermovement may take around 300 to 430ms (1). In sport, movement amplitude is going to be much more similar to that of a squat jump (zero to minimal countermovement) than to that of a large CMJ. At the same time, sprinting ground contact times can last as short as 100ms. With this in mind, it is easy to see how early RFD may play an important role in sporting movement, especially those covering a small amplitude over a short period of time (ranging from 100-430ms).
Frans Bosch has popularized the concept of muscle slack (Van Hooren has publications on it). It is hinges on early stage rate of force development and the speed at which the muscle, tendon, and series elastic element can go from “slack” to “tense”. When a muscle is not activated, it is relaxed and there is slack in the muscle, tendon, and series elastic element as it hangs from its origin and insertion. Bosch uses the analogy of a rope to help describe how muscle slack works. You are holding one end of the rope and the other end is tied to a car, you are the origin and the car is the insertion. Before you can pull the car with the rope, the rope first has to become tense. This is the point where the rope goes from lying slack on the ground, to now in a straight line from your hands to the car. This is synonymous with the process of the muscle fibers aligning from the origin and insertion. The second part of the slack is that the rope now needs to become tense enough so that force can be applied to the truck. At this point, the rope goes from being in a straight line from your hand to the car, to now taut, from you producing a force on the rope. This is synonymous with the muscle co-contracting to produce enough force on the tendon so the muscle can become tense. Muscle slack uptake occurs during start of where the contractile element receives the chemical signal to align all the way to the point where both the musculotendon unit and the series elastic element are tense.
The idea of measuring and training for velocity deficiencies has become popular since the recent studies of JB Morin and colleagues. In one of their studies, they examined several different subjects and based on their profiling methods, determined whether or not the individuals had a force-velocity profile that was either velocity deficient or force deficient. Once the deficiency was determined, the subjects were trained using specific methods emphasizing the velocity component of the movement (slow velocity for max force and fast velocity for speed of movement). After the study’s training cycle, J.B Morin and colleagues were able to show that the specific training methods, either slow or fast, improved vertical jump performance and overall balance of the subjects’ force velocity profiles.
Periodization: The process of breaking down a training program into distinct periods of emphasis or time.
Periodization can come in two forms, Linear or Undulating. These forms have subdivisions within them. For example, westside conjugate periodization and waved periodization are both different subdivisions of undulating.
In the court of law, the defendant is innocent until proven guilty. However, is the same way we should think when getting advice from others? Should we assume people are right until proven otherwise? Or should we think they are wrong until they can provide evidence in support of their claims?
This piece is purely opinion, however I think it can be very helpful. More now than ever, people are searching for evidence-based practices. This article is made to help you not only ingest (read) more research, but also help you digest (understand) the research you are reading.