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HTKSPORT STRENGTH SERIES THE STRENGTH SERIES. HTK Sport ATHLETIC PERFORMANCE IS RARELY DETERMINED BY ABSOLUTE STRENGTH; THOSE WHO WIN ARE THOSE WHO CAN PRODUCE MORE FORCE IN LESS TIME. Force production is a function of the athlete's 'engine' (nervous system); speed and explosiveness are primarily functions of neural efficiency, on a foundation of strength and power. The human body is an adaptive machine - the external structures appear and function as an adaptation to the requirements of the internal engine. Training should target the engine required to drive the goal performance, and the structures will develop/adapt themselves to accommodate it. Train athletes from the inside, out. JUNE 2018 | ISSUE 01
HTKSPORT CONTENTS HOW TO GET FASTER 01 THE SPEED FOUNDATION Athletic performance is just proficiency, efficiency and utilisation of movement and force. To get faster you simply need to become more ‘movement & force efficient.’ 07 MUSCLE STIFFNESS = SPEED Muscles are moderators of stiffness and stretch, rather than levers. Muscles act more like brakes while the tendinous tissues lengthen and shorten like springs. 49 POWER SPEED VS EXPLOSIVENESS PRINCIPLES VS QUICKNESS BIOTENSEGRITY FEET, HIPS, TRUNK & ELASTIC ENERGY 51 STRENGTH FOR SPEED ATHLETES 15 69 FEET + FASCIA = GLUTE DOMINANCE A stiff-foot lever creates a kinetic cascade that enables access to the major fascial networks involving the gluteal muscles, providing the lumbopelvic hip stability required for efficient and powerful hip leverage. LONG DURATION ISOMETRICS Long duration isometrics generate maximal velocity stimulation, strengthen eccentric action, encourage co-contraction / stiffness at the point of transition and proper relaxation of agonist muscles during force production. Strength for speed athletes relates specifically to building the relevant strength-speed qualities of the elastic and muscular structures, and developing the appropriate neural properties for driving maximal speed and force output they must be developed to handle. 68 ABSORPTION Elastic Performance - “first train to absorb force, then train to absorb it quickly, then train to absorb and rebound it efficiently.” THE GARAGE ELITE MELBOURNE, AUSTRALIA HTKSPORT.CONTACT@GMAIL.COM WWW.HTKSPORT.COM JUNE 2018 | ISSUE 01 v
Page 1 and 2: B x S Y T S E M S B L A C K B O X S
Page 3: HTKSPORT CONTENTS STRENGTH FOR SPEE
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 and 36: HTKSPORT Generally training intensi
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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