Blackbox FLIPBOOK FINAL

HTKSPORT
Sprinting, for example, is typically a combination of MAG and SPD. The difference in
the relative contributions of each type of input to any given activity is basically placing
the activity at a certain point along the SUS-MAG-RATE continuum (see below).
Activities that are generally relatively slow but require extended applications of force
will be closest to the DUR input, while activities that require the most speed, and
hence neural transmission rate will be closest to the RATE input. Those activities
requiring the greatest degree of motor unit recruitment, force and muscular tension
will also require maximal neural activity and therefore be closest to the MAG input. As
has been noted, jumping and sprinting generally create the largest force output. This
is because they utilise both contractile and stored elastic energy (reactive strength).
What this shows is that maximal force output is a combination of strength and speed
of movement. This is what is typically defined as ‘power’ (Power = Force x Velocity). It
also explains why the most powerful athletes are not always the most traditionally
strong athletes; the reliance of the elastic/reactive strength component is only
possible through fast, dynamic movements, and therefore explains why the most
powerful athletes are usually not the strongest athletes in the squat or deadlift.
It should start to become clear as to the type of movements one can employ in
training to train the various neuro-muscular inputs. DUR and RATE are quite self
explanatory - DUR is generally explained by either max single efforts that require
sustained muscle contraction, or extended bouts of contraction. RATE is associated
with contracting muscles as quickly as possible. RATE, therefore, is rarely associated
with significant resistance (but note that one way to increase the speed of a
contraction is to load a speed movement, thereby increasing the activation and speed
of the unloaded movement); any resistance used should elicit a potentiation training
effect, rather than a strength (or other) effect that slows the movement.
MAG training, on the other hand, in the absence of suitable measuring technology, is
more difficult to recognise externally. MAG input is hard to describe but often
recognisable to the athlete by the ‘feel’ of the exercise. Although some exercises like
sprinting, jumping and some other max force/speed exercises are easily classified as
MAG by their very nature, it is more difficult to explain how to train MAG work with
traditional training methods. A common guide for most athletes is that MAG input will
be stimulated at resistance loads between 51% and 75% of the athlete’s AW 1 rep
max for that exercise.
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JUNE 2018 | ISSUE 01