If you are not familiar with velocity based training (VBT), I suggest you read this article here. However, if you are familiar with how it works, then feel free to continue on.
Training Without A Road Map?
Author: Darien Pyka CSCS Pn1
How can you get to your destination without a map? Training without establishing a set plan and not tracking along the way is just like planning a road trip with no direction and checkpoints. In our industry, it is important to set tangible goals to grow towards and track progress in order to know when athletes have hit their mark. In this article I will explain the importance of testing and tracking progress and the steps to take to implement with your athletes.
KINETIC HYGIENE: Introduction
“Preventative medicine” gets a lot hype these days, and for good reason. However, I think we need to be careful of the verbiage. We certainly cannot “prevent” anything. That being said, we can certainly REDUCE the chance of injury by integrating thoughtful movement into our daily lives.
Enter, #KineticHygiene. Kinetic = Motion; Hygiene = Conditions or practices CONDUCIVE to health.
How to Read a Research Paper
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.
The Right Stimulus
A good training program hinges upon providing the correct stimuli to an athlete’s system. A single stimulus may or may not cause an adaptation. However, an accumulation of similar stimuli with in a threshold will evoke a specific adaptation. Stimuli are not always summative in nature. Think of it in terms of addition and subtraction (this is far too simplistic to be accurate, but it gets the point across), each stimulus is either positive, neutral, or negative. The summation of all these stimuli will give you the magnitude of the adaptation.
Stretch Shortening Cycle
The stretch shortening cycle (SSC) is the physiological mechanism involving an eccentric muscular and tissue stretch, followed by an amplified concentric contraction. There are several physiological properties that play a role in the SSC. There is the muscle spindle (wants to speed up contraction), the Golgi Tendon (wants to slow down contraction), the muscular pre-stretch (puts muscles in better length for contraction forces and increases tension), there is an increase in neural output, neural facilitation, and many more possible unexplored physiological mechanisms (fascia, tendons, proprioception, intra-fiber proteins, intramuscular timing etc…)
Strength Qualities (VBT)
Strength is not as simple as some might make it out to be. Strength is highly contextual. Being strong at faster velocities compared to slower velocities may be a more desirable trait to have for your specific sport. Researchers and coaches over the years have sought out ways to quantify different training zones to pinpoint specific strength qualities. Traditionally, these training zones have been looked at from the standpoint of the force velocity curve. However, I think it might be a little more applicable and easier to understand these qualities when extrapolating the findings from a power-velocity curve.
Accommodating resistance (Why it works)
Accommodating resistance (Why it works)
Accommodating resistance involves the usage of an added piece of equipment (bands or chains) to increase the resistance of the load throughout the range of motion.
Eccentric Training: Techniques for Added Strength and Size
Author: Jonathan Mike, PhD CSCS*D, NSCA-CPT*D, USAW, NKT-1
When someone or something is described as “eccentric,” it often has a negative connotation. Interestingly, that’s also the case with training programs that emphasizes Eccentric Training. However, the reason is that the eccentric phase of a weight-lifting rep is often referred to as the “negative,” the portion of the rep where the muscle fiber increases in length, or the active lengthening on fibers under load.
Continue reading “Eccentric Training: Techniques for Added Strength and Size”
Metrics
Author: Dr. Gregg Mallett
I often hear from those who train I wish I had a GPS device to monitor my workouts and progress. Well, expensive GPS devices may not be needed to do so. Also, I often see people simply write down what they lifted after a particular set. This is good and all, but what does it mean? What do you do with this information? How do you measure progress? Are you weaker if you do not lift the same weight the next time around? Let us take a look at the metrics of volume (V) and rating of perceived exertion (RPE). This commentary will provide methods to use that can assist in the quantification a workout session and provide meaning.
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