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KNPE345 > Lecture 14: The force velocity curve and velocity based training > Flashcards

Lecture 14: The force velocity curve and velocity based training Flashcards

1
Q

Equation for force

A

Mass x acceleration

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2
Q

Velocity

A

Change in displacement/change in time

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3
Q

Original force-velocity curve

A

Inverse relationship
As force output increases, velocity will decrease and vice versa

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4
Q

What proved that the force-velocity curve isnt always true?

A

When velocity is not matched, more mass does not always mean more force
ex. At given load, force experienced w jump squat was higher than back squat

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5
Q

Load-velocity curve

A

Replaces force-velocity curve
The greater the load of a movement, the less velocity that movement will have

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6
Q

Example of high load in sport

A

Rugby scrum

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7
Q

Example of high velocity in sport

A

Rugby line break

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8
Q

What must training with the load-velocity curve focus on?

A

Improving all aspects of curve

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9
Q

What will training with the load-velocity curve lead to?

A

A more efficient and athletic individual

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10
Q

What needs to be established before training with the load-velocity curve?

A

Technique, prerequisite basic skills

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11
Q

Aspects of load-velocity curve

A
  1. Max strength
  2. Accelerative strength
  3. Strength-speed
  4. Speed-strength
  5. Speed
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12
Q

Load-velocity curve when training only focuses on heavy resistance training

A

Shifts curve to right
Can move given load at high velocity and can achieve a given velocity with a heavier load

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13
Q

Load-velocity curve when training only focuses on higher speed training

A

Shifts curve up
Move a given lighter load at higher velocity and achieve a moderate external resistance at a higher velocity

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14
Q

Goal of training w regards to load-velocity curve

A

Shift entire curve upwards AND to the right

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15
Q

Considerations when training athletes along all aspects of curve

A
  1. Training age
  2. The sport
  3. The position
  4. Phase of competitive cycle
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16
Q

Training age effect on load-velocity curve training

A

How long have they been training
What is training priority
How does training age affect exercise selection

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17
Q

Examples of how position affects training

A

Wide receiver vs offensive lineman= strength vs speed focus

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18
Q

What type of training should be done in off-season?

A

Generalized training
Focus on hypertrophy and strength

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19
Q

What type of training should be done in pre-season?

A

Specific ie. exercises with similar movement patterns to sport
Focus on power

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20
Q

What type of training should be done in in-season?

A

Maintain and build where possible
Decreased volume, intensity can stay high

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21
Q

Devices for velocity based training

A
  1. Linear position transducer (GymAware)
  2. Lasers (Flex)
  3. Inertial measurement units (Push band)
  4. Camera systems (EliteForm)
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22
Q

Why is velocity based training useful?

A

Immediate feedback (objective)
Encourages competitiveness
Dictator of load
SAID principle
Form of autoregulation

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23
Q

Autoregulation

A

Adjust load based on a given velocity

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24
Q

Aspects of curve - max strength

A

Training focus: Powerlifting
Mean velocity= <0.45m/s

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25
Aspects of curve- accelerative strength
Training focus: Sub-maximal effort Mean velocity= 0.45m/s-0.75m/s
26
Aspects of curve- strength-speed
Training focus: Dynamic effort (accommodating resistance) Mean velocity= 0.75m/s-1.0m/s
27
Aspects of curve- speed-strength
Training focus: Olympic lifts and weighted jumps Mean velocity= 1.0 m/s-1.5m/s
28
Aspects of curve - speed
Training focus: Plyometrics, med ball throws, sprints Mean velocity=1.3m/s-1.8m/s
29
What is an ideal measure of velocity in olympic lifting?
Peak velocity
30
Inefficiency of percent based training
Cant be certain you are training the desired variable ie. A person may be squatting 80% of their 1RM but it feels like 95% that day
31
Why is percent based training inefficient?
1. Takes time to test 1RM 2. 1RM can fluctuate daily (up to 18%+/-) 3. Experience can affect performance of 1RM (ie. technique and training age) 4. High risk of testing and training 1RM
32
Why is velocity based training more efficient than percent based training?
We can account for stressors in athletes daily life ie. If they're moving too slow, reduce weight If they're moving too fast, increase weight
33
What is an important factor for velocity based training?
Intent
34
How do we train max strength?
Utilizing methods to apply the most amount of external resistance to increase absolute strength
35
What exercises can be used to train max strength?
Squat, deadlift, bench press (big 3) Variations of the big three such as trap bar, isometrics, eccentrics
36
How do we train accelerative strength?
Accelerate against a heavy load as fast as possible Utilize compensatory acceleration training
37
What exercises be used to train accelerative strength?
Methods such as 5,3,1 or 5x5 Same exercises as max strength
38
How do we train strength-speed?
Utilize accommodating resistance (bands or chains) to push against a moderate weight at a high velocity As you gain a mechanical advantage the weight will increase allowing you to accelerate through lift
39
How do we train speed-strength?
Full body explosive movements
40
What exercises are used to train speed-strength?
Olympic lift variations (hang clean) Only measure second pull
41
Example of an alternative to olympic lifts
Trap bar jumps - less technical and safer
42
Goal of strength-speed training?
Increasing speed and power by increasing rate o f force development through quality, non fatiguing reps
43
Typical load of strength-speed training?
60-85%
44
Typical sets and reps of strength-speed training?
8-10 sets 1-3 reps
45
Typical rest of strength-speed training?
1-2 min
46
Goal of speed-strength training?
Produce greatest impulse in shortest amount of time possible
47
Typical load of speed-strength training?
30-60%
48
Typical sets and reps of speed-strength training?
3-5 sets 1-5 reps
49
Typical rest of speed-strength training?
2-5 min
50
How do we train speed?
Produce maximal velocity using minimal to no weight Assisted movement such as assisted jumps or over-speed sprints Prioritize triple extension
51
What exercises are used for training speed?
Variations of jumps, sprints, throws
52
Practical protocols for velocity based training
1. Minimum velocity threshold 2. Fixed sets and reps with variable load 3. Fixed sets and load with variable reps 4. Fixed load and total rep volume with variable sets 5. Fixed resistance with variable sets and reps
53
Minimum velocity threshold
The ranges of minimum velocity for each aspect of the curve to be successful
54
Fixed sets and reps with variable load protocol
If velocity falls below 0.5m/s for best rep in a set, decrease resistance for next set by 2.5-5%
55
Fixed sets and load with variable reps protocol
Stop the set when 20% velocity loss occurs
56
Fixed load and total rep volume with variable sets
Need to accomplish 25 reps in 15 min But stop each set when 20% velocity loss happens
57
Fixed resistance with variable sets and reps
Mean velocity goal= 0.55m/s + 20% velocity drop off Do as many total reps until two consecutive reps drop below designated velocity score - leads to shorter rest times
58
What devices are the most valid for measuring velocity based training?
GymAware and flex more valid than push band
59
Considerations with technology for measuring velocity based training
Set-up Number of athletes to measure Validity Cost Reliability
60
Max strength load
90-100% 1RM
61
Accelerative strength load
80-85% 1RM
62
Speed load
<30% of 1 RM

KNPE345 (20 decks)

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