A quick note today, Markovic 2007 did a review of 26 studies of plyometrics and their effects on vertical jump height. In his analysis, it was found that plyometrics improved vertical height. Squat jumps improved it by 4.7% as did drop jumps, counter-movement jumps with arm swing by 7.5% and counter-movement jumps by 8.7%. This would [...]
We’ve all heard that stretching is good. Turki et al. (2011) set out to show dynamic stretching plays a role in vertical jump force. They divided their subjects into several groups- dynamic stretching with concentric warm up, dynamic stretching with isometric warm up, dynamic stretching with plyometric warm up, dynamic stretching with eccentric warm up, [...]
US Air Force Combat Controllers are among the most elite special forces in the world. Their training lasts approximately 24 months and the attrition rate averages 75%. Their job is essentially to enter an enemy controlled area before anyone else in the US military does, and provide air traffic coordination, communications and painting targets for [...]
In a previous post we introduced the concept of using bands and chains to change your rate of force development while lifting. It is important to understand the implications. Ghigiarelli, JJ et al 2009 demonstrated in a 7 week study that bench pressing with and without bands (total load the same) had no effect on [...]
We have recently reported that a combination of plyometric training and resistance training develops superior leg power than plyometric training alone. Mixing both forms is known as complex training and usually assumes the form of a resistance exercise followed immediately by a plyometric exercise. An example would be a 10RM squat followed by 5 box [...]
In the past 25 years, progressive resistance has become a staple of athletic development. Unfortunately, it hasn’t really made headway into the recreational athlete world. Bands have been used for a while but have been made popular by the powerlifters of Westside Barbell and EliteFTS. The idea being that the weight gets heavier as the [...]
We’ve all heard we should spend some time developing power and explosiveness. Very few people understand why. Many believe that strength and endurance will carry them to their goals. Power, speed and agility allow one to dictate the speed and intensity of play. Adams, O’Shea, O’Shea and Climstein compared weight training, plyometrics and weight training [...]
What determines the power a muscle can generate? A number of factors including: 1. The position of the muscle relative to the length-tension relationship 2. Number and size of motor units i.e. #number of cross-bridges in parallel (ideal for force) 3. Length of the muscle fibres i.e. # of cross-bridges in series (ideal for velocity) [...]