Authors CHRISTOPHER A. FAHS, 1 JULIA C. BLUMKAITIS,2 AND LINDY M. ROSSOW1
1 Department of Exercise Science, Lindenwood University Belleville, Belleville, Illinois; and
2 Washington University School of Medicine in St. Louis, St. Louis, Missouri
The resistance exercise load is the primarily determinant of the average concentric velocity (ACV) during a repetition. It is unknown whether individual factors such as training experience or
anthropometrics also influence the ACV. It also explains how age, frequency, limb length, height, and relative strength relate to concentric barbell velocities at varying loads.
These results suggest that the load-velocity profile is unique for each of these exercises, and that velocity ranges used for exercise prescription should be specific to the exercise. A trainee’s relative strength and height may be a primary influence on the ACV.
Click on the link: Factors Related to Average Concentric Velocity
Original Research – A Systematic Review with Meta-Analysis
Vasconcelos, Breno B.1; Protzen, Gabriel V.1; Galliano, Leony M.1; Kirk, Christopher2,3; Del Vecchio, Fabrício B.
Journal of Strength and Conditioning Research: March 2020 – Volume 34 – Issue 3 – p 888-900
In the article Effects of High-Intensity Interval Training in Combat Sports, it was concluded that HIIT positively influences maximum oxygen uptake and anaerobic power in combat sport athletes, with a minor impact on body composition.
Infographic from the NSCA.
Athletes may benefit from receiving visual feedback of kinematic outcomes during training periods, particularly when (1) training quality is of importance, (2) training volume is high, or (3) motivation is low.
This study examined the effects of visual kinematic feedback during the back-squat exercise.
Abstract Resistance training for older adults: position statement from the national strength and conditioning association:
Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength, and function. Such losses decrease physiologic resilience and increase vulnerability to catastrophic events. As such, strategies for both prevention and treatment are necessary for the health and well-being of older adults.
The purpose of this Position Statement is to provide an overview of the current and relevant literature and provide evidence-based recommendations for resistance training for older adults. As presented in this Position Statement, current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. This Position Statement provides evidence to support recommendations for successful resistance training in older adults related to 4 parts: (a) program design variables, (b)physiological adaptations, (c) functional benefits, and (d) considerations for frailty, sarcopenia, and other chronic conditions.
The goal of this Position Statement is to a) help foster a more unified and holistic approach to resistance training for older adults, b)promote the health and functional benefits of resistance training for older adults, and c) prevent or minimize fears and other barriers to implementation of resistance training programs for older adults.
Click on Link to read article: Resistance Training for older adults NSCA position Statement
—The primary aim of this systematic review and meta-analysis was to quantify the magnitude of the effect of postactivation potentiation (PAP) on explosive vertical power while accounting for the nesting of multiple effects within each study.
SIGAL BEN-ZAKEN, ALON ELIAKIM, DAN NEMET, AND YOAV MECKEL
1 Genetics and Molecular Biology Laboratory, The Zinman College of Physical Education and Sports Sciences at the Wingate Institute, Netanya, Israel; and 2Child Health and Sports Center, Pediatric Department, Meir Medical Center, Sackler School of Medicine, Tel-Aviv University, Kfar-Saba, Israel
Journal of Strength and Conditioning Research 33(6) 1505-1511
In this paper, 71 sprinters and jumpers (S/J), 54 weightlifters (WLs), and 86 controls had their DNA analysed via a blood sample.
The aim of the current study was to examine genetic differences between subtypes of anaerobic athletes in 3 genetic variants: ACTN3 R577X, which is associated with muscle contractions; AGT Met235Thr which is associated with muscle growth; and PPARD T/C.
The results suggest that there may be a specific genetic makeup enabling an athlete to excel in speed-oriented events (sprints), rather than in strength-oriented events (weightlifting).
Continue Reading here: Genetic Variability Among Power Athletes THE STRONGER VS. THE FASTER
In this paper, 26 subjects performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility).
Fatigue, soreness, and exertion were also measured.
The results were as follows:
- There were no significant differences between foam rolling and planking for all 4 of the athletic tests.
- Post exercise fatigue after foam rolling was significantly less than after the subjects performed planking.
In conclusion, the reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.
it’s important to distinguish between training aids that enhance recovery (either perceived or real) vs. those aids that have a specific impact on performance. In this case, let’s not through the baby out with the bathwater – just because foam rolling had no impact on performance, doesn’t mean it serves no purpose at all. If it can boost recovery (even perceived) then the athlete/s may be able to train again in a shorter time frame, and/or with greater quality during subsequent sessions.
Read the article and make your own conclusions :
The Effects of Myofascial Release With Foam
In this paper, 13 collegiate male wrestlers with >1 year of strength training were randomly assigned to 1 of 2 groups: Chain Bench Press or Plate Bench Press to see which would improve explosive power measured using a Plyometric push up on a force plate more.
The athletes performed a Plyometric push up, Chain/Plate Bench Press set 1 (6 reps @ 60%), 30 seconds rest, Plyometric push up, 3 minutes rest, Chain/ Plate Bench Press set 2 (6 reps @60%), 30 seconds rest, and Plyometric push up.
The authors found that the Chain Bench Press did not result in higher upper-body power over traditional plate loaded resistances.
The study’s concluded, peak force appears to be less affected by fatigue than peak power during a complex training protocol for the upper body. The optimal recovery periods that will minimize the fatigue elicited from the conditioning contraction yet enhances strength and power potentiation for the subsequent ballistic exercise requires further study.
Reading the paper, it seems the rest period between the load set to the Plyometric push up is way too short. Most evidence suggests that post-activation potentiation (PAP) can last up to 5 mins post load set. Secondly, the load appears to be way too light to stimulate PAP.
Read the paper and make your own conclusion:
Effect of Acute Complex Training on Body Force and Power in Collegiate Wrestlers
Journal of Strength and Conditioning Research Volume 33 (4) Page 902–909
In this paper, published this month, 20 subjects had one leg randomly assigned to High-Frequency training (5 x per week) and the other to Low-Frequency (2-3 x per week). Muscle cross-sectional area and 1 repetition maximum were assessed at baseline and after 8 weeks of training.
Some individuals showed greater muscle mass and strength gains after High-Frequency (31.6 and 26.3% of individuals, respectively), others had greater gains with Low-Frequency (36.8 and 15.8% of individuals, respectively), and even others showed similar responses between High-Frequency and Low-Frequency
The authors concluded that individual manipulation of resistance-training frequency can improve the intra-subject responsiveness to training, but the effect is limited to each individual’s capacity to respond to resistance training.
Please read and provide your own conclusions:
Individual Muscle Hypertrophy and Strength
In this paper, the authors explored the effects of unilateral and bilateral plyometric training on single and double-leg jumping performance, maximal strength, and rate of force development (RFD).
Fifteen moderately trained subjects were randomly assigned to either a unilateral (U, n = 7) or bilateral group (B, n = 8). Both groups performed maximal effort plyometric leg exercises 2 times per week for 6 weeks. The B group performed all exercises with both legs, whereas the U group performed half the repetitions with each leg so that total exercise volume was the same. Jumping performance was assessed by CounterMovement Jumps (CMJs) and drop jumps (DJs), whereas maximal isometric leg press strength and RFD were measured before and after training for each leg separately and both legs together.
The results were that Unilateral plyometric training was more effective at increasing both single- and double-leg jumping performance, isometric leg press maximal force, and RFD when compared with bilateral training.
Journal of Strength and Conditioning Research VOLUME 33 | NUMBER 3 | MARCH 2019
Comparison Between Unilateral and Bilateral