Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-May-06

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

Welcome to this edition, I hope you enjoy the contents.

This is strength training information and you are a person who is interested in keeping yourself strong. If you think this is a good resource then do your friends a favor and forward this or refer them here so they can sign up too.

Topic discussed:

     Agility testing

The ability to express explosive strength during competitive conditions comes into play with agile movements, usually unilaterally and in unbalanced or nearing the limits of balance capabilities.

In each of the tests that follow appropriate timing devices, i.e. stop watches or electronic timers, floor surfaces that have good traction, spotters and coach are required for accuracy. The results of these tests will reveal weak areas of performance which will then provide guidelines to further training activities.

Agility testing is conducted in various ways: Dynamically warm up before doing any of these tests.

‘Envelope run’ within a three meter by five meter rectangle (9.84 foot by 16.4 foot).

The Envelope run begins at the right top cone in the 5m by 3m rectangle and weaves around in the manner indicated by the red line.

The marker cones, indicated by the circles, are about four feet tall and can be picked up at most safety and supply stores. They are the similar to the ones the highway department uses to channel traffic in a construction zone.

The athlete runs the course three times from start to finish passing by each cone without touching any of them. The full three lap continuous run is timed and recorded.

The next series of the envelope run is tested on an alternate day, and run in the reverse order of the first to note any differences in speed and agility. A final score of the clockwise and counter clockwise movements is compared and training modifications are made based up on the results.

T-Test

Now let’s not be making fun of my cone drawings and the color. It was there; it worked and came out legible so I stuck with it.

Here’s how to do this one. Start at point A, at the start command run forward to the B cone, touch the base with the right hand, now shuffle to the left without crossing the feet over one another and touch the base of the C cone with your left hand, move rapidly back to the right and touch the base of the D cone with the right hand. Shuffle back to the center B cone and once again touch the base. Now run backward past point A.

 Hexagon Test

Draw the hexagon on a non slip floor with each side measuring 24 inches.

The athlete begins the test by standing in the middle of the design and facing one direction.

At the go signal, double leg hop from the center over one line and back to the center again. Do this for each line and back again. Repeat the series of jumps three times for a total of eighteen hops.

The trial is over if the athlete misses or steps on a line, takes an extra step, faces another direction or loses their balance at any time. The best score out of three is recorded.

Edgren Side Step Test

Each of these tests measures the ability of the athlete in rapidly moving their body while maintaining control of the motion.

After the agility testing is completed wait until the athlete is fully rested before starting with any explosive strength measurements. This involves resting for at least a day.

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

A more precise method of determining fiber composition is with laboratory equipment. But here we are speaking of high costs for the measuring instruments. These tests electrically stimulate the muscle and then measure the electrical potentials and the force generated by the muscle. Then four separate times are noted:

1.    Time to reach or generate 50% maximal force

2.    Time to reach maximal force

3.    Time to go back to the 50% maximal force

4.    Time to the initial level

The test is based on a known standard of muscle fibers time and speed in reaching its peak maximum and decline in force. A fast twitch does this in 30 ms whereas slow twitch fibers take 80 ms to achieve these rates in force production and decline back to initial levels.

The critical times in these measurements have been found to be times of contraction and decreasing levels of force. Fast twitch fibers excite at a rapid rate and relax much faster than do slow twitch muscle fibers.

Upper body explosive strength is tested with medicine ball throws. The test begins with the athlete on their knees. From the kneeling position the ball is thrown from the back of the head, over and forward as far as possible. Women throw a ball weighing 4.4 pounds or 2 kg. The men use balls that are 6.6 pounds or 3 kg. Obviously the equipment needed for this test is minimal and should be in every strength coach’s gym.

Discovering the optimal level of energy

An athlete who knows what level of energy works best is at a distinct advantage over the one who does not. Overly systematic energization leads to nervousness, excessive muscle tonus and too much aggressiveness in situations where it is not warranted.

The reverse side of the energization equation is that of the under responsive athlete. They have a hard time finding the right intensity to perform at their peak.

Figuring out the right amount to do your best is a matter of learning from past performances. Pick out three of the best, and three of the worst. Now write down what your anxiety level was in each case. Now continue by noting what the muscle tension, heart and respiration rates were at these specific times. Use a scale of one to ten with one being the low end and ten the high end.

Once these have been noted then it’s up to you and you and perhaps you and your coach to decide the best numbers to focus on for future competitions.

That’s all for this time.