Given the global situation,\nand with many provinces under varying degrees of lockdown, we are presently\nfaced with finding strategies for remote programming that continue to meet the\nneeds of athletes who do not currently have access to facilities. In particular,\na major challenge we face is providing an adequate training stimulus with\nminimal equipment and space, to ensure strength and power qualities are\nmaintained, rather than solely providing conditioning with body weight\ncircuits.<\/p>\n\n\n\n
Whilst we might be limited\non external loading, the more salient issue is what forces are imposed at the\nlevel of the muscle-tendon unit. There are a number of ways we can leverage\nphysics to help us to impose relatively high force demands despite the\nrestrictions on what external load we have available, and elicit high levels of\nmuscle recruitment and activation in the process.<\/p>\n\n\n\n
For instance, we can\nplay with inertia and momentum. Overcoming our own inertia, particularly in a\nrelatively ballistic (full acceleration) fashion involves significant\napplication of force. We can leverage this by using bottom up variations, and\npause sets.<\/p>\n\n\n\n
Video <\/strong>Example: Bottom Up Lunge into High Knee Pick Up<\/strong><\/a><\/p>\n\n\n\n Similarly, whilst we might be limited on the mass part of the force = mass x acceleration, we can nevertheless manipulate acceleration. Performing strength training exercises with whatever resistance we have available in a more ballistic manner during the concentric action increases force output and in turn the force demands on the musculature. One note of caution, however, is to watch out for low ceilings \u2013 hence starting from a low position with a split or single leg variation is generally a wise choice.<\/p>\n\n\n\n Video <\/strong>Example: Split Bound<\/strong><\/a><\/p>\n\n\n\n We can also manipulate\nmomentum to impose higher force demands. Fast eccentric training is one\nmodality that might be part of the solution. Essentially this involves\nexecuting through the eccentric range of motion using whatever external\nresistance is available in a relatively short time (less than a second). This\nworks particularly well when we can take advantage of gravity \u2013 so that the\ndescent is performed relatively quickly before coming to a rapid stop. Examples\ninclude exercises that involve dropping and sticking the landing. Single-leg\nand split variations impose a greater degree of loading on the lower limb.<\/p>\n\n\n\n Video <\/strong>Example: Fast Eccentric Split Squat<\/strong><\/a><\/p>\n\n\n\n There is quite a body of\nliterature demonstrating the potency of fast eccentrics as a modality, and this\nincludes adaptations that support explosive power expression. Importantly, the\nmetabolic demand is also relatively lower, which helps to avoid the change type\nII fibre subtypes that can otherwise impair early rate of force development and\nhigh velocity force output during unloaded limb movements. As an aside, this is\nanother reason to do something other than circuit training for speed and power\nathletes.<\/p>\n\n\n\n Video <\/strong>Example: Drop into Single Leg Squat<\/strong><\/a><\/p>\n\n\n\n Finally, by using the coupling between eccentric and concentric phases, and both the velocity of the descent and the ascent, we can increase the momentum that the athlete needs to overcome. The very high ground reaction forces seen with plyometrics and sprinting illustrate how acceleration (notably gravity) and movement velocity can produce a very high-intensity stimulus, and we can extend this approach to larger ranges of motion during variations and permutations of strength and speed-strength exercises.<\/p>\n\n\n\n Video <\/strong>Example: Drop into alternating split bound<\/strong><\/a><\/p>\n\n\n\n Author Bio: Paul Gamble PhD presently works as an independent coach, provider of continuing education, and consultant in Vancouver, BC. Paul is a relative newcomer to Canada, having relocated to Vancouver in late 2017 from Auckland, New Zealand. Paul is from the UK originally and began his career in elite sport with professional rugby union side London Irish in the English Premiership. Paul completed his PhD in 2005 and wrote his first textbook ‘Strength and Conditioning for Team Sports’ in 2009. Paul’s latest book ‘Prepared: Unlocking Human Performance with Lessons from Elite Sport’ is due for release in early April.<\/p>\n\n\n\n For more information about Paul view his websites: https:\/\/preparedathlete.training<\/a> https:\/\/informedinsport.com<\/a> <\/p>\n","protected":false},"excerpt":{"rendered":" Given the global situation, and with many provinces under varying […]<\/p>\n","protected":false},"author":30,"featured_media":2468,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9,12],"tags":[],"_links":{"self":[{"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/posts\/983"}],"collection":[{"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/comments?post=983"}],"version-history":[{"count":14,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/posts\/983\/revisions"}],"predecessor-version":[{"id":1022,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/posts\/983\/revisions\/1022"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/media\/2468"}],"wp:attachment":[{"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/media?parent=983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/categories?post=983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/canadianstrengthca.com\/wp-json\/wp\/v2\/tags?post=983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}