Force Training Basics

Force Training Basics

Goals of training

1. Power output
2. Mobility
3. Recovery
4. Posture
5. Work Capacity

Ultimate goal in sports: Maximal Power Output

Power = f*d/t

Power = speed * strength

Strength Training Methods

1. Strength
2. Speed
3. Power

Static Spring Effect

Imagine shooting a rubber band.

1. anchored by metal piping
2. anchored by a piece of cloth

Which goes farther?

Increase in muscle strength/stiffness acts as metal piping

Weak muscle acts as the cloth.

Connective tissues (fascia, tendons) act as the rubber band.

The further back you pull the rubber band back the farther it shoots

The greater the energy your connective tissues and muscles can absorb, the greater the energy they can release, i.e. run faster and jump higher

“You have to absorb force before you can exert it.”

“Not making progress? Do the opposite”

Testing to determine strength deficiencies

Emphasize deficient strength quality to enhance power output

Train multiple qualities simultaneously for synergistic benefit

(usually strength and power or speed and power)

Maximum Power Output coupled with appropriate dynamic mobility create speed and agility

Dynamic mobility is the ROM that you can actively take the joint through. It is NOT static stretching.

We use a unique form of mobility training known as eccentric-quasi-isometrics (EQI’s)

Recovery

Recovery is the most important variable. You only progress when you recover from the previous workload.

We use a form of auto regulatory training. This trains each individual to a specific level of fatigue, which is dictated by their lifestyle and the schedule of their next training session. This allows for peak recovery and super compensation from session to session. This means you will be getting measurably stronger and faster from workout to workout. Results no longer stagnate, they become continuous.

It also ensures the program is specifically adapted to each persons training needs. This also greatly reduces the likelihood of encountering over use injuries (the most common type) as each session is entirely adapted to your capability.

Posture

The human body is designed to operate with proper bone-joint relationships. When the joint alignment is incorrect performance suffers and injury will eventually set in. We spend considerable time training proper postural alignment to enhance athletic performance and reduce incidence of injury.

Work capacity- Where is the cardio? No sets and reps?

99% of sports are anaerobically dominant. The use of the auto regulatory methods mentioned earlier ensure that over the long term the ability to perform at a maximal level will increase as your system adapts to the workloads presented. If we rush work capacity development, chronic overuse injuries (tendonitis, rotator cuff syndrome, etc..) will be eminent.

One thing that will be noticed is that training programs are designed with time frames of work presented instead of repetitions. This is done to enhance the specificity of your training program. Most of your work will be divided between the average time frame of the work to rest ratio’s presented in your sport and the time frame that lies just above the level (longer times) dominant in your sport. This is to enhance your ability to perform to the specific requirements demanded by your sport. The higher time frame of work will increase the specific work capacity needed in your activity, meaning that the results will trickle down to enhance your ability to play longer and harder than the ability required in your chosen activity. Please not that the reverse is not always true.

Sets will not be written down as a specific number, as the auto regulatory training program will dictate how many sets will be performed per exercise. As the appropriate level of fatigue is reached the exercise will cease. We will record the weight, repetitions and number of sets to fatigue. As you progress you will see that each variable will increase (although initially sets to fatigue decreases)

What are we left with?

We are left with a highly individualized program that will do the following:

Improve posture

Improve dynamic mobility

Improve your ability to absorb, stabilize and redirect force

Enhance recovery

Properly time super compensation cycles

Prevent overtraining

Reduce likelihood of injury

Improve work capacity

Increase maximal power output