Lecture 15 : Muscle Hacking for Power Flashcards
(76 cards)
muscle hacking techniques for power
- eccentric training
- triphasic training
- post activation potentiation or post activity potentitation
eccentric training focuses on what phase of the movement and involves what
focuses on the breaking phase of the task and involves multiple muscle groups
isotonic (load focus) tasks are used for what
used for rehabilitation and strength
isotonic tasks stimulate what and improve what
stimulate tendon repair in tendinopathy (nervovascular growth, neuro chemical interaction)
improve strength and coordination for early return to sport
foundation requirements for power
maximal strength
rate of force development
intermuscular coordination
stretch shortening cycle
list 6 methods for power development
olympic lifts
plyometrics
ballistic training
VBT (velocity based training)
contrast / complex training
triphasic training
olympic lifts refer to what
the snatch and the clean and jerk
olympic lifting combines
heavy weight lifting with SSC to increase velocity of movement
olympic lifting sits in the middle of
traditional weight lifting and ballistic movements
neural adaptations to olympic lifting
increased motor unit recruitment
enhanced firing frequency and synchronisation
improved intermuscular coordination
hormonal response to olympic lifting
acute increase in testosterone, growth hormone and catecholamines
supports neuromuscular readiness
how is the SSC affected by olympic lifting
improve elastic energy storage and reuse
how is fast twitch fibre activation affected by olympic lifting
preferential recruitment of type II fibres
promotes fibre hypertrophy and rapid contraction capacity
how is core and postural control affected by olympic lifting
because they are ballistic you have to activate the abdominal and postural muscles as well
enhances proximal stiffness and force transmission
olympic lifting builds full body ….
force synchronisation
what is triphasic training
resistance training that targets all three phases of muscular contraction : eccentric, isometric and concentric
in triphasic training what is the order of training (Cal Dietz and Matt van Dyke)
eccentric block
isometric block
concentric block
example of the eccentric phase (squat)
lowering the bar in a squat
goal of the eccentric phase / block
build strength and control, increase tendon stiffness and prime for power
why do we have to be careful with the eccentric block in untrained athletes
can do more damage
what is different about Cal Dietz and Matt van Dyke triphasic training programme
would usually doo eccentric last, but they have done the opposite and trained it first
the focus of the isometric phase
focus on turning phase of movement
in the isometric block what is important about the eccentric movements
eccentric phase performed as fast as possible
“down fast and stop”
what is the goal of the isometric block
improve force absorption and stabilisation, enhance motor unit recruitment
by holding it in the elongated position