Rate vs Duration
You wouldn?t want to mix DUR with RATE in the same session or the same block. I think that may be one problem with his Basic Prep program is that it leads people to believe you can train RATE and DUR in the same block all the time when really the prep program is the only time you?ll see it.
You need to increase your force absorption abilities one way or another because without them you won?t be able to increase your power absorption (fast-force eccentrics) abilities. Once your power absorption goes up then your power production will go up. So the logical thing to do is increase your force absorption abilities through power absorption work as long as you can?then once this fails you then you can go back and perform the strength template.
There are three ways to absorb/produce great force:
(1) Where mass is relatively small and acceleration/deceleration is relatively large. (RATE)
(2) Where mass and acceleration are moderately sized. (MAG)
(3) Where mass is large and acceleration/deceleration is small. (DUR)
The big problem with mixing DUR with RATE work is:
RATE work is trying to teach your body to gain and release tension as quickly as possible (what is discussed as time to peak twitch and twitch decay, respectively, in scientific literature)
DURATION work is trying to teach your system to delay peak twitch (supported by IIB to IIA conversion) and sustain tension (ever do a biceps workout and not be able to extend your arm? Same type of thing!).
As mentioned in one of the post above, muscle stiffness is neurally driven. This means that you want to fire your muscles as close to transition as possible which means your power absorption abilities need to be high. Strength work will make you move like a robot because you will be firing prematurely and holding on to tension way too long. This will cause a sprinter to hit a wall early in the race or, worse yet, tear up muscle tissue. Reactive ability is reliant upon relaxation leading into the reactive contraction...and injury is saved when energy is conserved.
Brad Nuttal
You need to increase your force absorption abilities one way or another because without them you won?t be able to increase your power absorption (fast-force eccentrics) abilities. Once your power absorption goes up then your power production will go up. So the logical thing to do is increase your force absorption abilities through power absorption work as long as you can?then once this fails you then you can go back and perform the strength template.
There are three ways to absorb/produce great force:
(1) Where mass is relatively small and acceleration/deceleration is relatively large. (RATE)
(2) Where mass and acceleration are moderately sized. (MAG)
(3) Where mass is large and acceleration/deceleration is small. (DUR)
The big problem with mixing DUR with RATE work is:
RATE work is trying to teach your body to gain and release tension as quickly as possible (what is discussed as time to peak twitch and twitch decay, respectively, in scientific literature)
DURATION work is trying to teach your system to delay peak twitch (supported by IIB to IIA conversion) and sustain tension (ever do a biceps workout and not be able to extend your arm? Same type of thing!).
As mentioned in one of the post above, muscle stiffness is neurally driven. This means that you want to fire your muscles as close to transition as possible which means your power absorption abilities need to be high. Strength work will make you move like a robot because you will be firing prematurely and holding on to tension way too long. This will cause a sprinter to hit a wall early in the race or, worse yet, tear up muscle tissue. Reactive ability is reliant upon relaxation leading into the reactive contraction...and injury is saved when energy is conserved.
Brad Nuttal
posted by Alex at 1:09 AM
0 Comments:
Post a Comment
<< Home