A great example of this is jogging and bodybuilding. The jogging craze was born in the 1970s, as a result of Cooper’s research into the aerobic system to create better soldiers. But jogging tends to make people skinny. That put Arnold and Joe Weider in the best possible position to market bodybuilding in the early 80s. During the 80s and 90s, bodybuilding ruled the roost in the fitness world. As a side effect, we ended up with big gyms filled with an array of machines that locked you into a single position and plane of movement.

Warren Chaney and Joe Weider discuss the first Ms. Olympia Contest in 1980.

The result was a bunch of seemingly fit and strong people who lacked performance to match their physiques. Bodybuilding created men who looked like Tarzan, but played like Jane. But in the early days of bodybuilding, champions were every bit as strong as they looked, and were often capable gymnasts as well as handy lifters. So where did we go wrong?

“Bodybuilding created men who looked like Tarzan, but played like Jane.”

Despite people loving black-and-white answers, the truth of training is that the best results for most are in the grey area between. Bodybuilding isn’t evil, if you forget the drug-bloated farce professional bodybuilding has become and understand that the purpose of bodybuilding is adding mass and having a pleasing body.

Post-Tetanic Potentiation

The biggest problem with most bodybuilding training from a function point of view is the single-minded focus on time under tension. There is a way to maintain athleticism, build power, and boost muscle growth all at the same time. To do so we’re going to use a little trick called post-tetanic potentiation (PTP). The short explanation of PTP is that if you lift something heavy, you will be able to lift more for the five- or six-rep set than if you hadn’t done the one-rep set prior.

We’re going to use PTP for two objectives: to build as much muscle as possible while at the same time maintaining or even increasing power and speed. To achieve this, we will use both quick lifts like the Olympic lifts or their variations, as well as slower powerlifting moves such as the deadlift, squat, and bench.

How It Works

The basic format is the 1-6 system I first saw written about by Charles Poliquin and Ian King. This system focuses on a heavyish one-rep lift that is then followed by a six-rep lift of the same movement. While this is better from a hypertrophy point of view, we are after athletic development, too. As we’re concerned with how we move, we’re going to remember that we don’t train muscle groups but muscle actions.

“Interestingly, you often end up able to lift more as the session progresses, because of the amplifying effect the training has on the CNS.”

For example, instead of using just thinking of the deadlift as a lower body training exercise, we’re going to work on our hinge by using the power clean and then transition to the deadlift. Interestingly, you often end up able to lift more as the session progresses, because of the amplifying effect the training has on the CNS.

When this method was first written, there were two rep options: either 1-6 or 2-5. Both will work just fine, and my preferred option is the 2-5 as I am not a fan of 1-rep efforts in the gym. If you choose the 1-6 method, start your first set of 1 on what would be a 2RM for you. If you use 2-5, start on a 3RM. In other words the lower rep sets should be hard but not on the limit.

This system focuses on a heavyish one-rep lift that is then followed by a six-rep lift of the same movement.

A sample power clean and deadlift combination might look like this:

• Set 1 – power clean x 1.
• Set 2 – deadlift x 6.
• Set 3 – power clean x 1. Use 2.5kg more than 1st set.
• Set 4 – deadlift x 6. Use 2.5kg more than 2nd set.
• Set 5 – power clean x 1. Use 5kg more than 1st set.
• Set 6 – deadlift x 6. Use 5kg more than 2nd set.

An Added Trick

While this is a productive workout as it stands, we’re going to use one more PTP trick to really boost both strength and size as much as possible – back-off sets. After lifting heavy, dropping the weight down and adding reps is seemingly easy. To take advantage, add in a back-off set of deadlifts for twenty reps.

For a squat-dominant pattern you might choose to use jumping and back squats. The only caution here is that a set of jumps is unlikely to be productive with only a rep or two. You may need up to about ten if you choose to use jumping. After the jumps, perform a set of heavy squats for five to six reps. Repeat in the same fashion, following the format of the deadlift example. Follow the 1-6/2-5 sets with a back off set of squats for 20 reps.

“Ben Johnson used to use this protocol to great effect, performing a set of heavy work in the gym for a small number of reps before heading out to the track and sprinting as fast as he could.”

Rests between sets will need to be slightly longer than you think. Two to three minutes as a minimum between each exercise will be about right, but don’t feel rushed.Cyou can wait up to ten minutes and still the see the heightened CNS effect from the heavy set. Ben Johnson used to use this protocol to great effect, performing a set of heavy work in the gym for a small number of reps before heading out to the track and sprinting as fast as he could.

This method of training is great for grapplers and fighters who need to add size while staying as strong and explosive as possible. The addition of the power exercise instead of another slower, grinding movement means extra CNS recruitment. Often fighters slow down with the huge amount of conditioning they do, as power is one of the first things that can be affected from endurance work. So keep the power movements in there and use grinding movements to do the higher rep work.

The addition of the power exercise instead of another slower, grinding movement means extra CNS recruitment.

The Six-Week Format

Poliquin says you can only follow a workout for so long before you get stale. Follow the format below for six weeks and then change things up.

• Day 1 – Hinge patterns. 3 waves of 1-6/ 2-5 with one back-off set of 20. Pick two pairs of exercises so that the total session is twelve sets plus two back off sets.
• Day 2 – Upper body, push. Follow the format above with two pairs of exercises and three waves per exercise.
• Day 3 – Squat patterns. Follow the same format of two pairs of exercises and three waves per exercise.
• Day 4 – Upper body, pull. Follow the same format of two pairs of exercises and three waves per exercise.

Moving On

After following the six workouts using this intense method, I suggest moving onto an accumulation plan and focusing on volume instead of heavy loads with a greater focus on conditioning. A perfect segue is using complexes, which combine higher volume with plenty of incidental conditioning, while still pushing you towards functional mass gain.

And, of course, don’t forget to eat the house down.

More Like This:

• How Much Do You Want It? 4 Levels of Motivation for Lifters
• PAP for Improved Sprint Performance: No Barbell Required
• 3 Simple Strength Programs: Preparing Athletes for Power
• New on Breaking Muscle Today

References

1. Francis, Charlie. Speed Trap. February 7, 2011.

Photo 1 by Warren Chaney Productions (Grayson Chaney) (Warren H. Chaney), via Wikimedia Commons.

Photos 2 and 3 courtesy of Jorge Huerta Photography.

The post A Proven Method for Building Full-Body Power (Plus a 6-Week Plan) appeared first on Breaking Muscle.

• Peak power outputs are correlated with increased jump height, running speed, and enhanced weightlifting outcomes
• Increased power outputs can enhance all barbell lifts (squats, deadlifts, bench press, and the Olympic lifts)
• Increasing your power production will enhance fast twitch muscle mass, fat loss, and caloric expenditure
• Peak power training principles are important not only for formal athletes, but military, first responders, and aging populations

The Science

The ability to exert peak power outputs is a balance between high amounts of force output and velocity. Finding the sweet spot between those inversely related variables will result in a great potential for muscle gain and performance.

Power training specifically targets fast-twitch muscle fibers. Those same muscle fibers are recruited first in all human movements, but the trainability of those fiber types is extremely specific to peak power training. Additionally, fast twitch muscle fibers are responsible for muscular tone, which is the rate at which the muscle fibers individually fire. The more “excited” a muscle fiber is, the more power it will produce and the greater tone it will have.

Power training can result in increased fast twitch muscle mass, improved strength capacity (you just gained new muscle that is predominantly built through power training), increased muscle firing rates, and greater resting metabolic rates.

“Many athletic endeavors rely heavily on the force-velocity relationship, i.e. power production, which is the product of maximal force over a given amount of time.”

The specificity of this type of training has a profound effect on:

• Type II muscle fiber count (fast twitch)
• Increased muscle fiber size
• Increased muscle fiber firing rate
• Increased central nervous system activity
• Potentially increased resting metabolic activity (i.e. caloric expenditures), leading to positive correlations with lower body compositions

Many athletic endeavors rely heavily on the force-velocity relationship, i.e. power production, which is the product of maximal force over a given amount of time. The more force someone can apply at the highest velocity, the better his or her peak power outputs. And that is a key performance indicator in formal athletics that involve short intense bouts of activity, like martial arts, military training, powerlifting, and Olympic weightlifting.

Athletes

The easiest way to explain the above formula is to envision a running back, a defensive lineman, and a linebacker. Let’s assume a running back is traveling at the same speed (12mph) and direction in both scenarios.

• In Scenario A, the 300lb defensive lineman collides with the 200lb running back at 8mph. The power product of that collision is 4,800 (300*8 + 200*12).
• In Scenario B, you have the same running back at the same speed colliding with a 240lb linebacker traveling at 12mph in the open field, with a power product of 5,280 (240*12 + 200*12).

Both collisions were powerful, yet the linebacker was a more efficient power producer with a better ratio of force output and velocity for his given positional responsibilities. Therefore, most athletic teams train for peak power with the realization that a stronger, faster, and more powerful athlete will have enhanced opportunities for success

Military and First Responders

When real-life chaos is bearing down on the select few who protect and serve our country, rights, and way of life, peak power is critical to performing those responsibilities and saving lives. Hand-to-hand combat, jumping, sprinting out of harm’s way, running stairs with 100+lbs of gear on to save you from a burning building, and running down a junkie after an attempted arrest are just a few scenarios in which fast-twitch muscle fibers are predominantly recruited.

The ability to be forceful and to exert that force at high velocities will help save lives.

The Aging Population

Research suggests that between the ages of fifty to seventy, there is an average loss of 30% muscle and strength. Furthermore, the degree of fast-twitch muscle loss is far greater than slower twitch fibers. The loss of the ability to move quickly with stability and confidence results in falls, broken bones, and hospitalization – the trifecta for pneumonia and fatal health complications over time.

Am I saying to throw your grandmother on a weightlifting platform? No, but I do feel that basic central nervous system and explosive training principles can and should be adapted to aging populations to improve quality of life.

Strength and Conditioning Applications

Research has suggested that the optimal loading percentage for upper-body peak power training is about 42% of your bench press max. When you are able to increase power outputs on sub-max loads, the athletic payoff in contact sports, plyometric exercises, and even increasing your bench press strength is positively affected.

Additionally, peak power outputs for lower body training have been shown to be about 10-20% of your squat RM. Westside Barbell’s Louie Simmons has found 40-60% of 1RMs to be effective when using dynamic barbell training, with more advanced athletes actually having greater power outputs using lighter loads (increased firing synchronization and rate). The takeaway here is that performing loaded barbell or dumbbell jump squats can improve your ability to sprint faster, run harder, jump higher, squat heavier, and produce more power.

The Peak Power Plan

This is a stand-alone plan. I highly recommend you adhere to its intensities and systematic approach to achieve maximal results, and that you minimize any other additional strength and power programming.

“Over time your loads should increase and your bar speeds should remain constant.”

If you are not able to fully commit to this program due to other programming requirements (from your coaches or if you’re currently in the middle of a program), then I recommend you experiment with inserting one day per week into your current program. For example, pick day one to do during the first week of the month, day three the second week of the month, and day two in the third week of the month, leaving the fourth week free to recuperate from the intense monthly training cycle.

If you are in between programs or eager to start, and your goals are similar to the outcomes of this program, then I recommend you do all three days as your sole strength-training program.

Day 1

A1. Hang Power Clean 5-8 sets of 2 reps

B1. Back Squat 5 sets of 6-8 reps

B2. Dumbbell Bench Press 5 sets of 8-12 reps

C1. Barbell Deadlift 5 sets of 6-8 reps

C2. Weighted Pull Up 5 sets of 8-12 reps

Day 2

A1. Hang Power Snatch 5-8 sets of 2 reps

B1. Bent Over Row 5 sets of 6-8 reps

B2. Weighted Dips 5 sets of 8-12 reps

C1. Jump Squat 3-5 sets of 3-5 reps

C2. Kettlebell Swing 5 sets of 8-12 reps

Day 3

A1. Push Press/Push Jerk 5-8 sets of 2 reps

B1. Dynamic Deadlift 5-8 sets of 1-2 reps

C1. Dynamic Bench Press 6-10 sets of 1-3 reps

D1. Dynamic Squat 5-8 sets of 2-3 reps

E1. Barbell Curl 5×8-12

E2. Skullcrusher 5×8-12

More Details on the Plan

Olympic Lifts (Cleans, Snatches, Jerks)

Sets x Reps: 5-8 x 2

Load: 70-85% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Bench Press

Sets x Reps: 6-10 x 1-3

Load: 30-40% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Jump Squat

Sets x Reps: 3-5 x 3-5

Load: 10-20% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Squat

Sets x Reps: 5-8 x 2-3

Load: 40-60% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Deadlift

Sets x Reps: 5-8 x 1-2

Load: 40-60% of RM

Bar Velocity: Record your sets and compare each week before increasing load

How to Progress the Plan

In the beginning your body will need to learn to move at optimal speeds. Once you have matched your previous bar speed with the same loads on two different sessions, increase the load by 2-5% and develop optimal speed at that load. Over time your loads should increase and your bar speeds should remain constant.

Check out these related articles:

• More Power, Faster: Benefits and Limits of Concentric Training
• Power – What It Is, Why We Want It, and How We Generate It
• Mixed Method Training May Develop Power Best
• What’s New On Breaking Muscle Today

References:

1. Turner, T., Tobin, D., & Delahunt, E. (n.d.). “Optimal Loading Range for the Development of Peak Power Output in the Hexagonal Barbell Jump Squat ,” Journal of Strength and Conditioning Research, 1627-1632.

2. Silva, B., Simim, M., Marocolo, M., Franchini, E., & Mota, G. (2015). “Optimal Load for the Peak Power and Maximal Strength of the Upper Body in Brazilian Jiu-Jitsu Athletes,” Journal of Strength and Conditioning Research, 29(6), 1616-1621. Retrieved July 7, 2015.

The post How to Increase Power Output With Better Programming appeared first on Breaking Muscle.

That’s a pretty straightforward way to say if you want to be the champion, then you need to harness rotation. The tall kneeling press is a great place to start. You only need a resistance band, an anchor point, and your obliques. It’s simple and effective, but surprisingly not as easy as you think.

Rotation is controlled by the obliques and spinal stabilizers, which are responsible for transverse plane patterning.

Force Transfer and Rotation

Force transfer is the name of the game in performance and durability – from ground reaction forces on your foot strike up the movement chain to the central axis (core) and crossing over to the opposite side of the body. Rotation of the torso is controlled by the external obliques, internal obliques, and multifidi/rotatores (spinal stabilizers). Understanding the role of the obliques is essential to hacking into transverse plane patterning.

Some basic facts:

• The external oblique is a contralateral (opposite side) rotator.
• The internal oblique is an ipsilateral (same side) rotator.

• Right thoracic spine rotation uses the left external oblique and the right internal oblique.
• Left thoracic spine rotation uses the right external oblique and the left internal oblique.

The obliques are part of the anterior oblique subsystem of movement (AOS). The AOS is a system of force transmission on the front of the body and is comprised of the abdominal obliques and hip adductors. You can functionally extend that line further up to include the pectorals.

Said another way: imagine drawing a line from the left shoulder to the inside of the right thigh and one from right shoulder to left hip adductors. These lines crisscross in the midline (the abdominal core). This is all your AOS.

The AOS is a system of force transmission on the front of the body. It is comprised of the abdominal obliques and hip adductors.

So, if your training engages the AOS, but your obliques don’t function efficiently (which is often the case), then your body compensates by using more of the adductors. This leads to potential injury in the hip, groin, and knee. We want to minimize the role of the adductors when training this system until we can control the obliques. Hence, the tall kneeling power press.

Tall Kneeling Power Press

Note: This exercise is also an assessment for how well the obliques function.

1. Anchor a variable resistance band at roughly shoulder height.
2. Face the anchor point. Hold handle and step backward to get tension in the band.
3. Turn around and face away from the anchor point.
4. Go down to tall kneeling. Position both knees a comfortable distance from each other.
5. Dorsiflex (bend) the ankles. This prevents you from curling your toes and engaging the calf muscles as a compensation or the stabilization you need in the core. Overusing the gastrocnemius muscle is a common cheat for core strength.
6. Imagine a straight line drawn on the side of your body through your shoulder, hip, and knee. This will help prevent flexion in the lower back and loss of stabilization. (Note: If this is difficult, you may have a hip mobility restriction and adequate hip extension may not be possible until you get more movement in the hips with mobility work.)
7. Do not over grip the band or handle. Gripping too much is a sign of instability in the core. Using a single hand, press the band out in front away from you and hold for four seconds. Do not hold your breath.
8. Maintain shoulders in line with the hips while resisting rotation. This is the anti-rotation position.
9. Eccentrically control the band back toward the chest.
10. Repeat 8-10 times, and then repeat on the opposite side.

Now that you’ve tried the exercise, ask yourself, “Does one side feel weaker and less stable than the other?” If so, that indicates an imbalance in the rotational sling. Why does that matter? It makes the body more susceptible to injury with a transverse (rotational) plane imbalance. You should be able to maintain a four-second static hold for the desired number of repetitions. If you can’t maintain breathing during the entire set then the resistance you’ve chosen is too much.

Considerations

Two more concepts to consider:

1. Pressing with the right hand is left thoracic spine rotation and you are using the right external and left internal oblique.
2. Pressing with the left hand is right thoracic spine rotation and you are using the left external and right internal oblique.

So imagine this scenario: You tried the exercise and your right arm was weaker. This may be linked to a right shoulder pain or left hip and knee pain. So how do you then reset the pattern for better function? Use my simple RAIL Reset System.

RAIL stands for release, activate, integrate, locomotion. You need to release the muscles that are doing too much work (in this case, the pecs and adductors). Activate and integrate the muscles not doing enough. And then you can load the body with a walking pattern.

1. Release: Work on the pec major and minor with a lacrosse ball or roller. Release the opposite side hip adductors with a roller. Repeat this pattern on both sides.
2. Activate/Integrate: Use the AOS muscles in a pattern. Perform the tall kneeling press for 8-10 repetitions on both sides.
3. Locomotion: Stand up and walk.

Does the weakness you felt before the reset feel different now? It is common to feel immediately stronger and more powerful because you’ve now patterned the muscles to work together.

If one side is weaker than the other, this indicates imbalance in the rotational sling.

Sets and Reps

You can do the tall kneeling press for 1-2 sets of 8-12 repetitions mixed into any workout. Once you’ve mastered it, you can move on to the half kneeling press – with one knee on the ground and opposite foot forward. But more details on that in another article.

The takeaway today is don’t underestimate the power of the transverse plane. Rotation is where #beastmode lives.

More Like This:

• The RAIL System: Shoulder Mobility for the Bench Press
• Find Your Movement Medicine With Dr. Perry Nickelston
• Take Your Strength to the Next Level With Ipsilateral Crawling
• New on Breaking Muscle Today

References:

1. Cook, Gray. Movement: Functional Movement Systems: Screening, Assessment, and Corrective Strategies. Aptos, CA: On Target Publications, 2010. Print.

2. John, Dan, and Pavel Tsatsouline. Easy Strength: How to Get a Lot Stronger than Your Competition – and Dominate in Your Sport. New York, NY: Dragon Door Publications, 2011. Print.

3. Tippett, Steven R., and Michael L. Voight. Functional Progressions for Sport Rehabilitation. Champaign, IL: Human Kinetics, 1995. Print.

Photos 1 and 2 courtesy of Shutterstock.

The post How to Own the Transverse Plane With the Tall Kneeling Press appeared first on Breaking Muscle.

The researchers in the Journal study wanted to find out what happens to explosive power when it needs to be expressed repeatedly with only short rests. Nineteen trained men performed explosive back squats using only forty percent of their max. They repeated for five sets of sixteen reps. Only two minutes of rest were allowed in between each set. For every rep, power was measured in watts to see what trends might emerge.

The researchers found two statistically significant findings. The first is exactly what you would expect. There was a decline in power within any given set. In other words, from first rep to last, the athlete’s power output waned.

The second critical finding was the opposite of what you may expect. There was no statistical decline in the peak power for each set. Bear in mind here that the rests were relatively short, at only two minutes, and still the peak power didn’t change radically, despite there being five long sets.

There are other interesting results that the researchers didn’t dwell on. If you look at the trends of the peak power, which occurs in the first few reps of each set, there definitely seems to be a decline. Although this result wasn’t statistically significant, it would indicate that extending this protocol even further would likely begin to result in significant peak power losses.

Another interesting aspect of the results that I’m a little surprised the researchers didn’t mention was the different power profile of the first set when compared to the rest. As expected, the shortest decline in performance occurred from first rep of the first set to the first rep of the last set (a 17.9% drop in power versus a 22.3% drop for the final set). Oddly, however, the average power of the first few reps of each set after the first was substantially higher.

In fact, there seemed to be a potentiating effect after the first set. Only the first rep of the first set broke 2,000 watts on average. Then the performance level dropped like a stone for the second and all subsequent reps. The first several reps of the next few sets were also much higher in power output compared to the first set.

The researchers acknowledged that power production peaks in the first few reps of long sets like these, but repeated high performance is possible. Because of this, they recommend this type of training for developing anaerobic endurance for sports involving a lot of repeated lower body power efforts, such as soccer and football.

References:

1. Garrett Hester, et. al., “Power Output during a High-Volume Power-Oriented Back Squat Protocol,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000484

Photo provided by Miguel Tapia Images and CrossFit LA.

The post Power Production and Endurance Put to the Test appeared first on Breaking Muscle.

This week we are going to discuss more contemporary theories of power optimization versus power efficiency. To keep the discussion relatively simple, we will compare StrongFirst and CrossFit Principles. 

StrongFirst’s View on Power Optimization

StrongFirst tends to describe strength as a skill that needs to be practiced. Every lift is an opportunity to practice the principles incorporated in a heavy lift or a virtuous movement.

One such principle to practice is that of tension – learning to tense the body in the right places in order to make the lift easier. For example a push up, with a tense core (abs, butt, and thighs) is much easier than being floppy in the midsection. It is like trying to push up a plank of wood versus pushing up a noodle. Another example is a strict military press with scapula back and retracted, tight abs, tight glutes, tight legs, and gripping the floor with the feet. All of this tightness creates a rigid structure to transfer the weight upward. Stuart McGill calls this linkage.¹ If the body is not linked together then there are leakages of strength.

Andy Bolton (pictured below) is known to deadlift with the same technique at 300 pounds as he does at 1,000 pounds. He tenses his body in the exact same sequence for light lifts as he does heavy lifts. If we look at the equation of force = mass x acceleration, he has less mass on the bar, so he accelerates his movement. Learning to lift light weights as if they are heavy teaches a person how to lift heavy weight. 

StrongFirst emphasizes the idea that reps should be kept relatively low in practicing the skill of strength. That is, light weights over high reps teaches the person to save themselves for later reps. The body tends to look for shortcuts to save energy if it knows that it will have to struggle over longer durations. Thus, a StrongFirst workout would mostly likely consist of every-minute-on-the-minute (EMOM) or Tabata-style workouts, rather than an as-many-reps-as-possible (AMRAP) workout. When a person is fatigued, he or she does not learn how to practice a skill well. However, a person may have to test his or her strength every once in a while.

Testing of strength is done only once in a while as it is neurologically taxing and can’t be sustained over long periods of time (peaking is usually measured in days or weeks; you cannot peak for more than a week or so). Thus, a maximal effort lift or an endurance event such as the 100 rep snatch test (in five minutes) is done infrequently. An example would be a six to twelve week cycle (depending on the lift) where maximal effort is only put out at the end of each cycle.

Basically, StrongFirst would view less as more. That is, being able to perform a movement perfectly for only a few reps is much more important than performing so many reps that you are left on the ground after a workout.

CrossFit’s View on Power Efficiency

CrossFit philosophy emphasizes being efficient in movements in order to save yourself over time for more exercise. For example, take the following quotation from Dave Castro:

“The traditional approach to the Oly lifts is to use these movements to develop explosive speed and power. They have certainly been proven effective for that purpose, and the best results are found with shorter sets. CrossFitters are certainly interested in explosive power and speed and will train low-rep Oly lifts. … Much attention has been paid to the technique of the snatch, and good technique is essential to maximizing the loads moved in any given set. … The same approach, though, is not necessarily true when dealing with light loads. These lifts can be successful even with inefficient technique, including keeping the hips high, pulling with the arms, not coming to full extension on the second pull and even swinging the barbell out.”

CrossFit certainly advocates the use of heavy weights at times. However, the above statement implies that CrossFit advocates inefficient technique to improve efficiency. This statement is very much in opposition to the idea that every rep is an opportunity to improve the movement and to build strength. Rather, the athlete is performing the movement differently depending on the reps and weight.

For a highly technical movement such as the snatch, this idea does not seem wise. Unless a person has a strong base of being able to lift heavy weights perfectly, then it would be ill-advised to practice inefficient technique. The practice of inefficient technique can be ingrained as habit for an athlete who does not have the base of perfect technique. Dave Castro continues with:

It is often thought that optimal technique for 1RM work and high-rep work is identical. After all, it comes down to physics, right? Well, maybe not, or perhaps it’s more accurate to say that maybe the physics are different at light loads. In CrossFit competitions, we are not seeing a strong correlation between the completion times for high-rep snatch and clean workouts and the efficient use of traditional techniques. Some of the fastest times come with ‘great technique,’ but many do not. What does this mean for us? Well, as fitness whores and not technique snobs, this means we should explore non-traditional techniques for high-rep workouts.

It’s All About the Goal

This argument comes down to the reinforcement system in CrossFit. The focus of Dave Castro’s comments seems to emphasize the time of completing the workout as the most important goal. If we are really aiming to do complicated movements for time, are we really gaining anything? Highly technical movements should not be done for time. An Olympic gymnast looks virtuous without a time standard. Even the best CrossFit athletes look like they are doing very unsafe movements when they are doing them for time (Watch Stacie Tovar’s deadlifts at around the seventeen-minute mark).

Olympic weightlifiting and gymnastics are beautiful movements that build explosive strength for other activities. Should we not be practicing these technical Olympic movements in an explosive technical fashion and using our strength gained from those activities to test ourselves? A person with a heavy snatch tends to have a higher vertical jump, which leads to better performance in other athletic events.^2,4 We could test ourselves by the activity itself or see how it translates to other explosive activities. A person who gains strength from powerlifting is likely able to do many feats of strength.

CrossFit’s goal of having athletes ready for any activity seems to be a lofty and worthwhile goal. However, training for time frequently may not give the best foundation for learning the skill of strength. Thus, the take-home message that I would provide to athletes is to practice the skill of strength (first) before trying to be efficient in movements. Only with a strong base and strong technique can an athlete adjust his movements when he is being tested. Testing should only be done infrequently as the body can only handle the extreme neurological effect for so long. Otherwise, the event becomes an endurance event rather than a strength event.

A great example is the testing done at the NFL combine. The bench press goal is to do as many reps as possible with 225 pounds. The best predictor of this goal is how much an athlete can do for a one rep maximum.³ Thus, it is probably best to practice the skill of strength and add more acceleration to movements with lighter weights than to practice efficiency in the movements. The practice of the skill of strength will best build the neurological patterns needed when one is tested.

References:

1. McGill, S., Ultimate Back Fitness and Performance. 3rd edition. Waterloo, Ont.: 2004

2. Garhammer, J., and Gregor., R . “Propulsion Forces as a Function of Intensity for Weightlifting and Vertical Jumping.” Journal of Strength & Conditioning Research 1992 6 (3): 129–34.

3. Mann, JB., Stoner, JD., and Mayhew JL., . “NFL-225 Test to Predict 1RM Bench Press in NCAA Division I Football Players.” Journal of Strength and Conditioning Research / National Strength & Conditioning Association Jerry L26 (10): 2623–31. doi:10.1519/JSC.0b013e31826791ef.

4. Sawyer, D T., Ostarello, J., Suess, Eric and Dempsey, Mary. 2002. “Relationship between Football Playing Ability and Selected Performance Measures.” Journal of Strength & Conditioning Research 16 (4): 611–16.

Photo 1 courtesy of Shutterstock.

Photo 2courtesy of Jorge Huerta Photography.

Photo 3 courtesy of Andy Bolton.

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As a trainer and someone who is aging just like the rest of you, understanding the dynamics of strength training as we age is important to my own daily life. However, the older a person gets, the less it seems resistance training is actually understood in a clinical setting. This lack of knowledge is unfortunate, considering strength training is probably more important as we age from the perspective of public health.

The ability to perform everyday tasks with greater speed and strength is important as our maximum strength reduces with age. There comes a point when a loss in strength will begin to affect even normal tasks, like how quickly you can hit the brakes on your car or get across a road on foot. In a recent study in the Journal of Strength and Conditioning, researchers sought to understand how the strength and power needs of older adults were different as they aged. The researchers hypothesized that daily tasks require a greater velocity component of the power curve than the force production component. The ability to catch yourself when you slip is one example that comes to mind. It’s a simple aspect of human life, but an important one.

In the study, the researchers compared a power training protocol with a traditional resistance training program. The power training protocol was 3 sets of 12 to 14 reps at 40% of the participant’s one rep max. The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. As you can see, there were more reps total in the power training protocol. This was because the researchers wanted to balance out the workload, given the lower amount of resistance in the power protocol.

The results of the study were telling. The major difference between the protocols was that the power training reduced the resistance required to achieve peak power. What this means in everyday terms is that the velocity component of power production was improved more by power training. The strength and overall power of both groups increased pretty much the same. So not only did the power training work just as well as the traditional program for making older people stronger, but it was also better at making them faster.

The researchers noted that in younger people, the force development gained by slower movements might be better at developing power. However, in older individuals this seems to change. Not only is power training more applicable to older adults, it’s also more effective.

For trainers who work with older adults, or for those of you who are already older, a switch to higher speed with lower weights looks like the best method of resistance training. It isn’t clear exactly at which point in life this occurs, but it’s likely the best method for older adults who want to improve their ability to perform daily tasks.

References:

1. Stephen P. Sayers, et. al., “High-speed power training in older adults: A shift of the external resistance at which peak power is produced,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0b013e3182a361b8.

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30 male college students who had not performed any resistance training in the previous 6 months were chosen to participate in the 10 week study. Participants were randomly assigned to a traditional resistance training group, a low-frequency PLP training group, or a high-frequency PLP training group. Each training protocol was performed 3 times a week for 10 weeks. Before and after the 10-week training, the vertical jump, drop jump, 30-meter sprint, explosive force, and stretch-shortening cycle (SSC) efficiency were tested for each member of the study. After the participants performed 5 squat jumps and a counter movement jump measurement (CMJ), the SSC efficiency was calculated using the height ratio of squat jumps and CMJ.²

A Smith machine was used as training equipment for the traditional group, and the squat movement frequency was controlled at 0.5 Hz (using a metronome). The training load was 70% of the participants’’ one-rep max, and was adjusted midway through the study. A PLP machine was used for both the low and high frequency PLP training groups, and had a controlled movement frequency of 0.5 Hz and 2.5 Hz respectively. Each session of the PLP training group lasted 20 seconds, and the force that was exerted was required to remain above 70% of their one-rep max.³

The results of the study revealed that high-frequency PLP training significantly increased vertical jump, drop jump, 30-meter sprint time, instantaneous force, peak power, and SSC efficiency. The low-frequency PLP training group experienced significant increases in vertical jump, 30-meter sprint time, instantaneous force, and peak power. The changes in the high-frequency PLP training group were significantly better than the traditional resistance training group. The traditional resistance training group only saw an increase in 30-meter sprint performance and peak power.⁴

The findings of this research study indicate that jump performance, speed, and muscle power can be significantly improved after 10 weeks of PLP training at a high movement frequency. This type of training is unique method to use to enhance performance. Athletes may find this new method useful in particular if they want to develop faster contraction velocity.

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