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Strength Qualities

Posted on 11.6.13

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Intelligently designed programs based on traditional strength and power training result in improved markers of performance.  However, there are more specific pieces to the strength puzzle, and in many cases more decisions to be made. Performance gains may be further enhanced by purposefully addressing specific qualities of strength, particularly in more advanced athletes.

Strength Qualities

The strength qualities described in this article are specific to performance requiring one to a few maximum efforts. Example are, the shot put, long jump and individual portions of activities that last longer, such as the sprint.

Jessica_Ennis_-_long_jump_-_1 (1)While there are other strength qualities and different ways of describing them, we intend to focus on the six measurable qualities described by Newton and Dugen.1 I believe that considering these six strength variables enhances program design. Although higher-level athletes tend be ideal for program design involving specific strength qualities, this does not mean the rehabilitation patient confined to a wheelchair cannot also benefit.

1. Maximum Strength-  This is the maximum amount of force that can be generated during a relatively “slow” voluntary muscular contraction.  Think of traditional resistance training. Typically high levels of force are generated but not a great deal of speed. A 1-repetition maximum (RM) in the deadlift, squat or bench press would be a display of maximal strength.

This is important because we know maximum strength is associated with markers of athletic performance.

As an example, in the recreational athlete ~23% change in squat 1 RM  results in a significant increase in sprint time.2 This association between improvement in squat strength 1 RM and sprint performance indicates that maximum strength may be an important quality in recreational athletes.

Decision Making:  If a recreational athlete wishes to increase sprint speed, then working to improve maximum strength may be of benefit.

2. High-Load Speed-Strength- High-load speed-strength is the highest force that can be produced as quickly as possibly using relatively heavy loads (>30% of maximum effort). A perfect example would be a javelin thrower performing 30%to 100% of their 1 RM in the power clean. The power clean is a good representation of high-load speed strength as it can be loaded up to 100% of the athlete’s 1 RM.

Kari Ihalainen who is the national Korean javelin coach, compiled data of strength norms among varying levels of javelin throwers.  His data demonstrate that an increase in the power clean 1 RM among other lifts is associated with a distance improvement in the javelin throw. Women who power clean  ~ 130 pounds tend to throw ~ 130 feet and those that clean ~250 pounds tend to throw ~ 240 feet.3 This association seems to indicate that high-load speed-strength is an important attribute for javelin throwers to develop.

Decision Making:  Based on data of strength norms among female javelin throwers, greater levels of high-load speed-strength (among other strength qualities) seem to be associated with increased javelin throw distance. If a national-level javelin thrower’s power clean is relatively weak, perhaps improving this high-load speed strength lift will result in improved performance.

3. Low-Load Speed Strength- Low-load speed strength is the highest force that can be produced as quickly as possible using relatively light loads (<30% of maximum effort). The shot put event is a demonstration of low-load speed strength.  Putting a shot of varying weights or performing light bench press throws are options to improve low-load speed strength in the upper body.

Decision Making:  If distance in the shot put continues to improve with implement training and low-load speed strength exercises, then that athlete should probably continue focusing on training this strength quality. If shot distance is plateauing, then the athlete will likely need to look closely at other strength qualities that may have weak points such as maximal strength.

4. Rate of Force Development (RFD)- This is the development of maximal force in minimal time.5  Think of muscular force that is generated during the initiation of a movement (0-200ms).4 The more rapidly force increases, the quicker you will be able to get out of a chair or lift an object or your body from the ground.

There is a correlation between vertical jump performance and RFD.5 A high jumper working on increasing vertical jump height might want to work on training that improves RFD.  This type of training may involve heavy explosive strength training and cueing to lift “fast”.6,7

Decision Making: A high jumper looking to increase RFD may want to focus on heavy explosive weight training. This means weights >85% of 1 RM ~ 5 repetition sets and longer rest periods. Repetitions would be performed fast.

High jumpers tend to be rather slender. The jumper must be mindful not to add unnecessary muscle size. In theory, training with low repetitions in an explosive manner should not create excessive hypertrophy in most people.

5. Reactive Strength-  The ability to change direction from a lengthening muscle contraction (eccentric) to a rapid shortening muscle contraction (concentric). Reactive strength is important for sports such as basketball that requires players to change direction often.

A good way to generically assess reactive strength of the lower body would be to compare vertical jump performance to the depth jump. Somebody with reasonably good reactive strength should have a depth jump that is higher than his or her vertical jump.1 Be mindful that the depth jump is not appropriate for everyone and a coach or exercise professional should be consulted to determine if it if suitable for the individual.

Decision Making:  If the depth jump is not higher than the vertical jump then reactive strength may be lacking.  Plyometric exercise including the depth jump may be helpful for improving reactive strength.

6. Skill Performance-  This is the ability of the motor control system to put together the other five strength qualities, and it can be assessed by actually performing the skill e.g. shot-put/high jump.

Decision Making:  Analyze skill performance and attempt to distinguish which strength quality may need fine tuning to improve performance.

Bottom Line
There is more to performance preparation than just generic strength and power training.  Strength qualities such as the six described in this article can be important for  improving performance of activities requiring one or a few maximum efforts.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Newton, Robert U., and Eric Dugan. “Application of strength diagnosis.”Strength & Conditioning Journal 24.5 (2002): 50-59.4. McBride, Jeffrey M., et al. “Relationship between maximal squat strength and five, ten, and forty yard sprint times.” The Journal of Strength & Conditioning Research 23.6 (2009): 1633-1636.
2.Cronin, John, et al. “Does Increasing Maximal Strength Improve Sprint Running Performance?.” Strength & Conditioning Journal 29.3 (2007): 86-95.-95.
3. http://www.speerschule.ch/docs/doc_ihal-tabellen.pdf (accessed 11/06/2013)
4.Aagaard, Per, et al. “Increased rate of force development and neural drive of human skeletal muscle following resistance training.” Journal of applied physiology 93.4 (2002): 1318-1326.7. McLellan, Christopher P., Dale I. Lovell, and
5.Gregory C. Gass. “The role of rate of force development on vertical jump performance.” The Journal of Strength & Conditioning Research 25.2 (2011): 379-385.5. Sahaly, R., et al.
6.”Maximal voluntary force and rate of force development in humans–importance of instruction.” European journal of applied physiology85.3-4 (2001): 345-350.
7. Heggelund, Jørn, et al. “Maximal strength training improves work economy, rate of force development and maximal strength more than conventional strength training.” European journal of applied physiology (2013): 1-9.

Power Training (An Introduction)

Posted on 10.9.13

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All of us need “enough” power to sufficiently perform the tasks we need or want to perform. To carry out these tasks some of us need to physically express more power than others.  Athletes are prime examples of those who must often perform movements in a very powerful manner.  This article focuses on power and how it relates to those who need to express high levels of power.

What activities would be classified as “high powered”? Classic examples include sprinting, jumping, Olympic lifting, and throwing.

The Basics
A greater ability to generate maximum pRugby Jumpower typically results in improved athletic performance.1 Given this fact, training to improve power production should translate into improved markers of athletic performance.

The goal of power training is typically to increase the amount of force produced over the shortest possible time.  Power output improves when the trainee is able to perform more work over the same amount of time or the same amount of work over a shorter period of time.2

                   power = force x velocity = work/time

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Common Modes of Power Training

Traditional Strength Training
Improving maximum strength, which tends to be the goal of traditional strength training, has been shown to improve power performance.3 This makes sense, given that traditional strength training results in improved force development (the ability to lift more weight).  Fundamentally, an individual cannot attain a high level of power output without being relatively strong.1

In most instances traditional strength training tends to be more than sufficient in allowing non-athletes or casual athletes the level of power output needed to accomplish their goals.  As a strength trainer becomes more advanced, he/she may wish to concentrate on performing strength movements quicker to maintain or improve power output.

Ballistic Resistance Exercise
A potential issue with traditional free-weight strength training is that even if a lift is performed quickly, the bar decelerates toward the end of the motion.  This inherent deceleration is why experts tend to recommend ballistic movements to improve power.1 Ballistic exercises such as bench press throws and jump squats allow for continued acceleration throughout the movement as well as greater velocity, force, power, and muscle activation 1.

It is also important to take note that ballistic lifts tend to be more sport specific than traditional weight-training counterparts.  For instance, a jump squat is more similar to a basketball dunk than a squat.

Olympic Lifts/Variations
Olympic lifts such as the snatch, clean and jerk, and variations such as the power clean allow for high velocity and force outputs.  There is a relationship between the power output during Olympic lifts and sprinting/jump performance.1 This relationship may allow for the transfer of training effects between Olympic lifts and sprint time and jump performance.  This transference has been demonstrated in previously untrained men who significantly improved both sprint time and jumping ability.5

Another benefit of Olympic lifting is that the athlete can train with heavy weight.  This allows the athlete to quickly move heavy loads, which may be beneficial to American football linemen and wrestlers.

Plyometrics
Plyometrics consist of exercises such as the depth jump.  When incorporated into a training program they can be effective at improving power in sport.  I will eventually touch on plyometrics in another article.

Optimal Loading of Exercises
“Optimal” load would be the load associated with maximum power production for that specific movement.1 The following is a list of exercises and the percentage of weight associated with maximum power production for that lift.  These are not set in stone and can vary, depending on training status, but may be useful to guide training.

  • Jump squat: 0% 1 RM of the squat
  • Bench Press Throw: 30-45% of Bench Press 1 RM
  • Clean/Snatch: 70-80% of 1 RM

To determine the appropriate resistance, a one-repetition max (1RM) would need to be determined and then a percentage taken.  For example, if you are able to bench press 100 lbs for a max effort and 30% was the optimal load of the bench press throw, then you would want to train with 30 lbs to maximize power production.1 It would be inappropriate to take the 1 RM of the actual bench press throw exercise due to the ballistic nature of the exercise and risk of injury.

General Training Parameters2

Loading-  Light loads are recommended for power-training; these equate to 0-60% 1RM for lower body exercises, 30-60% 1-RM for upper body exercise and 70-80% 1RM for Olympic lifts.
Volume- 1-3 sets per exercise utilizing 1-6 repetitions.  Repetition speed should be fast.
Rest Periods- 2-3 minutes between sets
Frequency- Typically periodized and structured into a strength-training program. Power training may be performed 2-5 days a week.

Sample Program
This is a sample of a power-training program that highlights the benefits jump squats can have on experienced resistance trainers.5

The participants trained twice a week for 10 weeks utilizing the jump squat.  The weight used was ~30% of the participant’s 1 RM of the squat.  Participants performed 3-6 sets of 6-10 repetitions, with a 3 minute rest interval between sets.

The training resulted in significant improvements in vertical jump and peak power during cycling.  Those assigned to the jump squat group outperformed a traditional strength-training (back squats) and plyometric group (depth jumps) in the vertical jump.

How to use this Information
Power can be improved through traditional strength training, but those requiring a greater ability to produce power may be served by specific power training.  Ballistic exercises, Olympic lifts/variations, and plyometrics are common ways to improve power production.  There are many training variables that can be manipulated, depending on the individual’s goals. Power training can complement and overlap both strength training and hypertrophy training styles.

I consider plyometrics and ballistic resistance training to be advanced techniques.  These movements tend to require assessment and instruction from an exercise professional.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Cormie, Prue, Michael R. McGuigan, and Robert U. Newton. “Developing maximal neuromuscular power.” Sports medicine 41.1 (2011): 17-38.
2 ”American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.” Medicine & Science in Sports & Exercise. 41(3):687-708, March 2009.
3. Newton RU, Kraemer WJ. Developing explosive muscular power: implications for a mixed method training strategy. Strength Cond J 1994; 16 (5): 20-31
4. Tricoli V, Lamas L, Carnevale R, et al. Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. J Strength Cond Res 2005; 19 (2): 433-7
5. Wilson, Gregory John, et al. “The optimal training load for the development of dynamic athletic performance.” Medicine and Science in Sports and Exercise25.11 (1993): 1279.

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