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HTKSPORT<br />
CONTENTS<br />
STRENGTH TRAINING<br />
77<br />
STRENGTH FOR<br />
SPEED ATHLETES<br />
01<br />
TRAINING FROM THE INSIDE,<br />
OUT<br />
The human body is like an adaptive<br />
machine; every external physical expression –<br />
be it a particular performance, or a physical<br />
state – is the result of the manipulation of the<br />
body’s internal physical & neural elements.<br />
18 STRENGTH TRAINING<br />
FUNDAMENTALS<br />
Strength Training should start with 3 questions:<br />
1) what is the performance goal; 2) what are the<br />
neuro-muscular components of that<br />
performance;, and 3) which exercises and<br />
training organisation functionally trains those<br />
components.<br />
FORCE<br />
ABSORB MORE TO<br />
PRODUCE MORE<br />
18 THE NEURO-MUSCULAR PAIR<br />
Specific muscular action is generated by neuromuscular<br />
activation; from ‘the inside, out.’ The<br />
next consideration is how to create training<br />
methods that will reliably generate these<br />
neuro-muscular functions.<br />
13 65<br />
MUSCLE STRENGTH<br />
VS. ELASTIC<br />
STRENGTH<br />
Fast, explosive movements<br />
like sprints and jumps do<br />
not rely heavily on<br />
frictional/contractile<br />
strength, but rather stored<br />
elastic energy.<br />
SPORT-SPECIFIC<br />
STRENGTH<br />
Sport requires athletes to<br />
store and release tension<br />
quickly; ‘explosive<br />
isometrics’, rather than the<br />
typical tri-phasic eccentricisometric-concentric.<br />
45 SUPERCOMPENSATION<br />
Long term progress is a reflection of the body’s<br />
adaptive response to continued overloading of<br />
the training stimuli, where the ability to<br />
overload is the result of short-term progress.<br />
There is a critical difference between<br />
adaptation/long-term progress and ‘shortterm’<br />
supercompensation: supercompensation<br />
is itself a short-term adaptive response.<br />
THE GARAGE ELITE<br />
MELBOURNE, AUSTRALIA<br />
HTKSPORT.CONTACT@GMAIL.COM<br />
WWW.HTKSPORT.COM<br />
JUNE 2018 | ISSUE 01<br />
v