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HTKSPORT PART II: STRENGTH TRAINING FUNDAMENTALS 1. THE NEURO-MUSCULAR PAIR We have seen how specific muscular action is generated by neuro-muscular activation; it was said that the key to any training is to train from ‘the inside, out.’ The next consideration is therefore how to reliably create training methods that will perform these neuro-muscular functions, assuming that the huge majority of athletes and coaches will not have available to them the technology to accurately measure electrical neural impulses and inputs. Training methods must therefore be based on an understanding of 1) what the performance goal is, 2) what the neuro-muscular components of that performance are, and 3) how to set up exercises that functionally train those components. In the absence of neural-measuring devices, this starts and finishes with analysis and application of movement. We know that DUR is associated with sustained muscular contractions, MAG with maximal motor unit recruitment and RATE with the quickest neural rate and transmission. Therefore, the first element to any training program should be to determine the input-movement pair. 18 JUNE 2018 | ISSUE 01
HTKSPORT Strength Frequency: Session 1: DUR tb1 Session 2: DUR tb2 Fatigue: Session 1: MAG tb1 & RATE tb2 Power Frequency: Session 1: MAG tb1 Session 2: RATE tb1 & tb2 Fatigue: Session 1: DUR tb1 & tb2 Hypertrophy Frequency: Session 1: DUR tb2 Session 2: DUR tb3 Fatigue: Session 1: MAG tb1 & DUR tb1 Within the specific type of training phase (power, strength, hypertrophy), we have the various performance types outlined above – absolute strength, strength-speed etc. This is where the exercise methods outlined above may also be incorporated: Absolute Strength (DUR tb1) Traditional Reps, Iso, Conc, Ecc , Iso-Conc, OLE, SRI Strength Endurance (DUR tb2 & tb3) Traditional Reps, Iso, Iso-Traditional Rep, MI, SRI 32 JUNE 2018 | ISSUE 01 Absorption-Strength (DUR tb1 & MAG tb1) FA, SA, OA Strength-Speed (MAG tb1 & DUR tb1) Traditional reps, Iso-Conc, Sprint work, Resisted Sprint work, Plyometrics, FA, FAR, SA, OA, SAR, OAR
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 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: HTKSPORT Traditional strength train

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