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HTKSPORT The most important thing when training for performance is to understand the muscular system does not exist or operate in isolation, but rather as a body-wide system of myo-fascial connective tissue. Fascia is the organ system used for stability and ‘mechano-regulation.’ Its primary quality is elasticity and tensile strength, which is what makes it critical to both structural integrity and performance – force transmission is about tension translation; the body consists of a collection of myofascial ‘slings’ that all interconnect as a single unit responsible for controlling the forces of compression and tension, for both structure / function and performance. It’s a common misconception that all joint movement is due to muscle shortening and the resulting energy that is passed through passive tendons that attach to the bone. While true for ‘unloaded’ or steady movements – such as cycling – where muscle fibres change length but tendons and aponeuroses do not (fascial elements remain passive), it is not the case for ‘oscillatory’ movements. Oscillatory movements are those that occur back and forth from a constant point of origin – e.g. the ground. These movements rely on elastic spring in the fascial elements, and little change in muscle fibre length. Here, the muscle fibres contract in an almost isometric fashion (they stiffen temporarily without any significant change of their length) while the fascial elements function in an elastic way with a movement similar to that of a yoyo. Here, it is the lengthening and shortening of the fascial elements that produces the actual movement. Utilising force optimally and explosively means absorbing, transferring and rebounding as much kinetic energy as possible to propel the desired movement; requires the elastic quality of the fascial network. Optimising this is the first, but by far the most important, step to athletic strength training. 1.3 Recruitment, Specificity & Functional Intensity 06 JUNE 2018 | ISSUE 01 One of the most critical points to recognise is that the body adapts to what you give it, and therefore if the final performance involves complex dynamic movements (most dynamic sports, for example) then a lot of attention needs to be paid to ensuring training methods carry over to the overall goal performance.
HTKSPORT Generally training intensity and specificity are inversely related – that is, the more specific (complex) the movement is, the less intensity will be able to be added to it in training (before it is altered to a new and different stimulus), and vice versa. This is why it is easy, for example, to overload the squat movement (i.e. add intensity), but more difficult to load footwork drills (without altering or slowing them down significantly). With regards to complex movements, it is important to separate the optimising recruitment and neural patterning from overload training – the best way to get more efficient at complex movements (recruitment/pattern efficiency) is to go out and practice them. The key to improving performance in those movements (once optimal recruitment is obtained) is a good understanding of how to functionally train. This is discussed further below. I think it’s very important to realise that performance is a combination of an input and the physical ability to express that input; many training methods only focus on improving the physical structures. In some instances simply training the structures will have a positive affect on the performance, but more often than not focusing solely on training structures without equally focusing on the (neural) input will train the structures in a way that doesn’t carry over to the final performance. For example, sprinting or explosive leg speed is often associated with being glute-dominant or having a well developed posterior chain; does this mean doing hamstring curls and glute kickbacks to build a bigger set of glutes and hamstrings will make you faster? In most cases, no. However, if you train to get more explosive legs and faster sprint speed, then chances are you will be or become glute-dominant and have good relative posterior chain development. Additionally, if you add to that some training that specifically aims to increase the horsepower of the glutes and the explosive strength of the hamstrings, then you will improve your ability to get more explosive legs and faster sprint speeds. In short, the best functional training methods train the nervous system to tell the body want you want it to do, and train the body to maximally respond to that message/input. 07 JUNE 2018 | ISSUE 01
Page 1 and 2: B x S Y T S E M S B L A C K B O X S
Page 3 and 4: HTKSPORT CONTENTS STRENGTH FOR SPEE
Page 5 and 6: HTKSPORT CONTENTS HOW TO GET FASTER
Page 7 and 8: HTKSPORT CONTENTS STRENGTH TRAINING
Page 11 and 12: HTKSPORT #1 BIG STRONG FAST T H E A
Page 13 and 14: HTKSPORT #3 PEAK POWER M O R E F O
Page 15 and 16: HTKSPORT #5 BIG + FAST E X P L O S
Page 17 and 18: HTKSPORT YOU CAN GET B I G & F A S
Page 19 and 20: HTKSPORT YOU DON'T HAVE "SLOW GENET
Page 21 and 22: ENGINE CHASSIS PRACTICE RECRUITMENT
Page 23 and 24: HTKSPORT FOREWORD This Series is ab
Page 25 and 26: HTKSPORT It should come as no surpr
Page 27 and 28: 1. WHAT IS FAST? Running Speed = St
Page 29 and 30: HTKSPORT PART I: TRAINING FROM THE
Page 31 and 32: HTKSPORT This type of training trai
Page 33: HTKSPORT Viscoelasticity is the way
Page 37 and 38: HTKSPORT These methods are good bec
Page 39 and 40: HTKSPORT Sprinting, for example, is
Page 41 and 42: HTKSPORT This may be seen, for exam
Page 43 and 44: HTKSPORT Therefore, we often refer
Page 45 and 46: HTKSPORT Traditional strength train
Page 47 and 48: HTKSPORT Strength Frequency: Sessio

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