Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
15-May-2009
ISSN:
1550-2643: Library Of Congress,
Topic discussed:
Attacking the sticking points
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.
Dr. Fred Hatfield calls
the process of increasing the speed throughout the movement 'compensatory
acceleration training'. It is the continual firing of the muscle fibers
throughout the full range of movement (ROM) brought about by attempting to
accelerate the load so "that maximal force is being delivered throughout the
movement". Of course, the braking at the end of the ROM will have to take place
or the joint will be destroyed. As an aside note, there are some fascinating
studies going on now regarding moving this braking effect later on into the
stage of the lift. This implies more (as in time duration) lasting power can be
put into the lift before it has to be slowed down at the end position.
Each time a particular
load is moved quicker, more power is displayed. Recall the power formula where
'P' represents Power, 'F' represents force, 'D' means distance and 'T' is
representative of time. Putting these components together we have P = (F x D) ÷
T. Now if we are able to move a specific load over a measured distance in an
exact amount of time, we produce a quantifiable measure of power, also known as
explosiveness or explosive strength i.e. the ability to rapidly increase force
[4]. Take the same example and move the same load the same distance in a shorter
amount of time and you have increased your explosiveness. This is exactly what
we are trying to accomplish by speeding up the bar travel during the lifts, more
power, more explosiveness and greater results on the score board.
Remember the mind-muscle
connections. It will be important in the next segment.
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
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