Danny M. O'Dell, MA. CSCS*D Strength coach

Explosivelyfit strength training builds powerful bodies!

STRENGTH AND POWER
TRAINING INFORMATION FOR THE SERIOUS ATHLETE

Strength Training Properties

Strength Training Properties

Morphological changes naturally occur in those who strength train. These changes in the muscle composition result from increases in the amount of muscle glycogen, the number of mitochondria, the capillaries, the muscle fiber size, the tissues of the connective structures, and even the bones of the affected muscles become stronger by increasing their density.

Additional changes taking place in the nervous system include improvements in the intermuscular and intramuscular coordination of the muscles. The main changes are believed to occur in the recruitment and synchronization of the motor units. Training with and subsequently overcoming maximal resistance “causes recruitment of a maximal number of motor units-nerve cells and muscle cells innervated by them and the synchronization of their activity”. (Zatsiorsky 1995)

It should be noted that these morphological and functional changes are specific for each different exercise.

For example use of isometric exercises for an extended time will result in an increase of muscle cell sarcoplasm, nuclei that is rounded in shape, transverse expansion of the motor plates, non symmetric capillary structure (illogical paths of capillary construction which seems to serve no specific purpose) and finally a thickening of the single muscle cell and muscle bundle materials (endomisium and perimisium), extensions of the motor plates along the muscle cell length and a very pronounced transverse striations in the myofibrils which are the contractile portions of the muscle cells-these are the ones that make our muscles do work for us. (Bondachuk et al 1984)

There is very little transfer of strength between the different movement types, i.e. isometric, concentric and eccentric even in the same muscles of the sport. Even a little transfer may benefit the strength athlete thus all positive development are encouraged. Keep in mind the specificity of training principles, which have direct application to the strength and power sports.

Briefly stated the posture in which one strength trains and exercises should in most ways mimic the posture of the sport. The angle and or muscle length of the exercise movement should also be similar to the activity.

Typically, in the strength field, we try to discourage momentum from taking the place of muscle recruitment during the lifting process. However, the speed of the sport needs to be addressed in the weight room thereby making velocity of movement critical to the application of force, which is necessary to overcome the resistance on the bar.

Movement patterns of the sport must, whenever possible, apply to the strength development process. These patterns can only developed through a carefully thought out strength program, specifically designed for the individual athlete. Strength for each particular move not only depends on the size of the muscles cross section of fibers but also upon the recruitment and synchronization of the muscle cells firing of the various motor units. This comes from training the neuromuscular pathways. Training as you play increases the chances of playing as you train because as Dr. Stuart McGill has stated “practice makes permanent”.

Only the newest strength athlete can and will benefit from using only one exercise to enhance all other areas of strength. According to Wazny, 1992, increases in static strength do not cause cross over increases in dynamic strength except in the beginner.

Influence that the central nervous system has on strength development is tremendous. Stimulation, just prior to or, during the strength test results in quantitatively measurable increases in the final output.

Hypnosis has the largest impact at producing a 26% greater output. In 1961 tests revealed that forearm strength was increased by 7.4% within two to ten seconds after a pistol shot and 12.2% if the athlete shouted during the application of force. These are significant increases in strength. Imagine a 26% increase in your squat, your deadlift, bench press or your total.

Have you considered the influence the CNS has on the body during one limb lifts? It has been shown that greater force production occurs while exercising one limb at a time than when both are used simultaneously. Reasons vary for this phenomenon but include by exercising unilaterally the neural activity is more concentrated on the one limb. Another theory is by exercising one limb at time the other limbs motor units are not interfering by participating in the movement. The result of having more strength and power with one limb compared to using and combining the total of both limbs is a bilateral deficit. Bilateral deficit, if displayed by the athlete, occurs in both arms and both legs not in one leg and one arm.

Now in my experience this is a rare occasion, one in fact that I have never observed in the athletes that train with me. Most have difficulty even approaching half the total of two limbs with one limb. A classic example is the military press. How many can military press two hundred pounds with one arm? A few, granted, but not many. Most however can military press two hundred pounds with two arms.

Now the literature bears this observation out as the bilateral deficit generally occurs only in untrained individuals. Most weightlifters lift bilaterally with either the arms or both of the legs moving in the same direction and not separately.

This is known as bilateral facilitation, which is obviously the reverse of bilateral deficit.

Discover the secrets of strength and power through our extensive list of strength training manuals and tips.

Don't set limits on your potential.

Stay strong mentally and physically, and remain passionately committed to your hearts chosen path. Danny M. O'Dell, MA. CSCS*D

Providing medical advice is not the intent or purpose of this site. We assume no liability for the information contained in these pages if it is taken as medical advice. Always consult with your primary health care provider before beginning any new exercise program.

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