Performance Area > Strength, Power, Reactivity, & Speed Discussion

Strength training for athletes

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thugpoet:


I was hoping to get this on the site but I will post this on the forum to see go easy on me guys :>)
Strength training for athletes

Max S has received a major increase in popularity in the past 10 years or so and rightfully so, Max S work has given athletes all over the world a chance “fly like a bird” or run like a cheetah” or whatever other metaphor you choose to use Max S work has had a huge impact on the performance community

So what I am about to say may shock a few, Traditional Max S work (as in work above 90% of one rep max) is NOT optimal for athletes

Let me explain myself Max S work has its own neurological impulses which means that heavy lifting (90% and above) doesn’t transfer to running or jumping as well as sub maximal styles (around the 80% rep range )

Max S work has minimal effects on Hypertrophy which has been shown that after a certain period of training (that all elite athletes have long since past) is needed in order to continue seeing strength gains

Which brings me to my next point; traditional Max S work has its place, particularly in the training of beginners. The Neural adoptions will yield in strength increases but after a certain point it’s far easier to increase strength by gaining size in the correct muscle cross sectional areas 

Also traditional Max S work increases the chance of burn out, when accompanied by other High Intensity work (max Velocity sprints, Max effort Jumps, playing your sport) which is yet another reason that traditional Max S strength work is not needed

You have to ask yourself why you are trying to get stronger, if you are trying to get stronger for lets set a power lifting contest then true Max S work is more up your alley (since the only neural impulses you will need come from true max S) however if you are training for any other athlete competition (basketball, football ect) training should include work with sub maximal loads

This raises yet another question how does one gains as much strength as possible if he isn’t using max loads – the answer loading with uni lateral movements

Split squats, lunges, Single leg dead lifts, and all not included have the potential to load the muscles far greater than their bi lateral counter parts.
Let’s dig a bit deeper:

Let’s take the squat for example I can squat 235 for 5 reps on a traditional squat if you factor in the BW I am lifting 85% of my body weight (140) I am squatting 354 divide that by 2 legs and you get 177 per leg

Now let’s look at the split squat. 155 x 5 reps BW factored in 248 per leg!  That’s 71 pounds of pressure more than the bi lateral squat even though the weight itself was far greater.

Working with uni lateral movements allow for gains to be made in strength even though the loads are much lighter because of the per leg load. Strength comes down to load and Time under Tension. Uni lateral movements give both (split squats do give a shorter range of motion that can be fixed with iso as the end of each rep)
Uni lateral movements also include a balance factor or the stumble reflex, in which the extension of one thigh potentates the flexion of the other, and vice versa sprinting, jumping, cutting, all take advantage of the reflex.

To summarize:

Work done with and around 80% of your 1 rep max has shown size increases in muscle cross sectional area which points to…
Increases in muscle CSA also results in an increase in strength (and strength potential)

You have to ask yourself why you are trying to get stronger, if you are trying to get stronger for lets set a power lifting contest then true Max S work is ok however for athletes who need to spend more time with other things (skill work, running, jumping ) it will cause burnouts over time

Working with uni lateral movements allow for gains to be made in strength even though the loads are much lighter because of the per leg load

-tp

adarqui:
hey man, it's really cool that you took the time to write something up for our site.. as of now we wouldn't publish it in articles -> <your name> -> article.. instead, we would publish it in articles -> members research -> <yourname> -> article..

if that is acceptable to you, then we need to revise your article slightly... just the normal grammar/spelling etc, and then add some citations... after we do that I can give you your own section under "members research"

we would need your section name to be under your real name, not "thug poet" though, unfortunately ;)


so, if you're cool with all of that, then read it over a few times, fix any grammar / spelling errors, and add/remove any content.. then paste it back over.. then we'll go over it / add citations.

would be nice to point out a traditional Max S program that you disagree with, and modify it to your specifications (new % 1RM, introduction of heavier unilateral work etc)..

example:

"Max Strength (Max S) has received a major increase in popularity in the past ~10 years, and rightfully so. Max S work has given athletes all over the world a chance “fly like a bird” or "run like a cheetah” or whatever other metaphor you choose to use, Max S work has had a huge impact on the performance community"



peace man

dan1990:
i agree with alot you said about max strength..80% is not what i would call sub maximul..anything over 80% is max strength work imo..but i think working in the 70% to 85% for power athletes is better than 90%..

thugpoet:

--- Quote from: adarqui on June 05, 2009, 10:47:03 am ---hey man, it's really cool that you took the time to write something up for our site.. as of now we wouldn't publish it in articles -> <your name> -> article.. instead, we would publish it in articles -> members research -> <yourname> -> article..

if that is acceptable to you, then we need to revise your article slightly... just the normal grammar/spelling etc, and then add some citations... after we do that I can give you your own section under "members research"

we would need your section name to be under your real name, not "thug poet" though, unfortunately ;)


so, if you're cool with all of that, then read it over a few times, fix any grammar / spelling errors, and add/remove any content.. then paste it back over.. then we'll go over it / add citations.

would be nice to point out a traditional Max S program that you disagree with, and modify it to your specifications (new % 1RM, introduction of heavier unilateral work etc)..

example:

"Max Strength (Max S) has received a major increase in popularity in the past ~10 years, and rightfully so. Max S work has given athletes all over the world a chance “fly like a bird” or "run like a cheetah” or whatever other metaphor you choose to use, Max S work has had a huge impact on the performance community"



peace man

--- End quote ---

yea man its all good yea i'll look it over again and add make some changes i would perfer it under my real name anyway he he should I repost it here or in  a PM to you?

-tp

adarqui:
cool man..

repost it here..

peace

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