BB Flipbook v2-merged

More documents

Recommendations

Info

HTKSPORT The next question is then related to how to best ensure that the structural training is functional and carries over to the specific movement(s) of the goal performance. I think there are generally two approaches to ‘functional structural training’– training the structures by attempting to mimic – and often overload through added resistance – specific movements, or train in a conjugate way that combines practicing specific movements with a more general training protocol; the aim being to train and improve specific capacities – e.g. power, strength, speed etc – rather than movements, and combine that with specific practice in the hope that the adaptations from the general training will carry over into the practice, and therefore the practice is secondarily loaded/maximised to create a secondary training effect from the practice. Sometimes it may be most beneficial to combine all 3 training types – general capacity training, specific practice and overloaded functional/specific movements. Each has benefits and drawbacks. 1.4 Training: Increased Specificity, Decreased Intensity The problem with training specific movements, or mimicking complex movements, is two-fold: the body adapts to what you give it, so the more specific the stimulus the more specific the adaptation will be. So the first thing with mimicking movements is to make sure the movement is as close as possible to the actual performance, otherwise the carryover will not be of any use to the actual performance. 08 JUNE 2018 | ISSUE 01 However, the biggest problem with extremely specific movements – particularly complex dynamic movements – is that there is usually a trade off in training intensity for specificity. This obviously depends on the movement – for example, if the athlete is a powerlifter and the final performance to be mimicked is a maximal effort squat, then it’s not difficult to generate or alter intensity up or down in practicing the competition style squat movement without fear of detrimentally altering the dynamics of the end performance. Compare with, for example, the running motion – this is a very specific movement pattern and involves more than glute and hamstring activation. In fact the neural activation of the glutes and hamstrings (and any other contributing muscles) during maximal running are unique and cannot be specifically replicated without actually performing maximal speed running. Therefore, the only real way to overload this action is to add resistance to sprinting, commonly through pushing/pulling sleds or speed training in a weight vest.
HTKSPORT These methods are good because the motion is specific, however, returning to the earlier point about trading intensity for specificity, the resistance cannot be so great the either the mechanics themselves or the speed at which the mechanics are used is altered. Often if the load on the sled, for example, is too great then the motion changes to a slow drag as opposed to a sprint. While the same muscle groups may be being used, they are not being recruited in the same way and are performing very different biomechanic tasks – pulling vs. propulsion are very different motor patterns. Heavy sled dragging may be a useful tool to train general strength or could be used as a neural priming exercise for a coupled speed exercise, but it has no direct carry over to sprinting speed. The same can be said about heavy squats, or just about any heavy load exercise – there is only a very small window of resistance where the specific movement can be overloaded before the movement is slowed or altered to a point where a different stimulus is being utilised. Similarly if the speed of the motion/mechanics is reduced, then, unless the intent to move at maximal speed is maintained, the exercise is not specifically training maximal speed. If the load is too heavy then the neuromuscular input switches to generating tension to move the load, rather maximal elastic power or velocity, which seeks to add residence to a maximal recruitment at maximal velocity in order to increase the level of recruitment – sustained tension is a different input to elastic power, explosiveness or speed. Special strength for speed athletes is discussed in more detail below in PART 4. This is obviously not the case if the specific goal movement is a squat, deadlift or some other movement that is easily replicated in the gym with high intensity. Generally the more complex the movement the harder it is to replicate in the gym. This highlights why functional training can mean a number of different things, and, generally, why functional training for complex movements (or sports that involve complex dynamic movements) is difficult. This is also why I think training for sports should incorporate both specific and general methods, so that the body can be consistently exposed to specificity and intensity. 09 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 and 34: HTKSPORT Viscoelasticity is the way
Page 35: HTKSPORT Generally training intensi
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

BB Flipbook v2-merged

Create successful ePaper yourself

Delete template?

Save as template?