Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
01-May-2009
ISSN:
1550-2643: Library Of Congress,
If you like the information
here then please pass this onto your friends or refer them
here so they
can sign up too.
To advertise in this newsletter, please
contact Danny M. O’Dell
Topic discussed:
Attacking the
sticking points that are inherent in all lifts
The speed of the bar is
vital to lifting success. Rapidly pushing past the sticking point in the lift
with a fast traveling bar can contribute to a higher total load. Yes, I am
talking momentum here. To get this blazing speed, train using your known
strengths to develop it. Of course, you will still have to work on your weaker
areas but not exclusively. If you are not training fast, you are missing the
boat.
Speed
The most effective
strength training exercises designed for your program must be similar in
"amplitude, external structure (spatial and temporal form) and internal
structure similar to the perfected technique" [1]. When performing speed work
during your training the bar path and the implements used must conform to those
used in competition. The speed must be high enough to improve the adaptive
mechanisms, but not so high, that it makes shambles of the technique and
coordination of the lift. 'Uncontrolled' speed will disrupt the neuromuscular
pathways and impair the synchronization of the lift.
The reasoning behind
increasing the bar speed is to move it so fast that it either bypasses the
sticking point or moves it to another part of the lift. These positions will
change as your strength increases because the groove will refine itself to match
your abilities. Continual force improvements will lead to improved strength and
a higher load.
When training for speed
of movement, pay meticulous attention to the details of the lifting technique
such as the proper rhythm and flow of the move, and the breathing and arch
control. Concentrate on the different parts of the lift and as they become
faster integrate them into more of the entire lift. For instance, during the
lift you have to think speed throughout the full movement - even if the bar is
barely moving - think speed. Connect the thought processes up with the desired
action outcome. Your brain does not know if the structures are under load or
not, just establish the nervous pathways and adapt to the training loads.
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
I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com
You may use these articles at your website, or in your newsletter. The only requirement is inclusion of the following sentence: Article by Danny M. O’Dell of Explosivelyfit.com - the definitive source for strength training information. Please send an electronic copy of the article to Danny@explosivelyfit.com