 BY: REGAN QUAAL
IMPORTANCE OF THE CONCENTRIC PHASE From an athletic performance standpoint, the concentric phase is by far the most important. It is how all performance is evaluated, for example: the weight snatched, the 40 yard sprint time, and the vertical jump height. It is the portion of dynamic movement we spectate in sport. A term often used in to explain an athlete’s concentric ability is Rate of Force Development (RFD) or explosive strength. Rate of force development is how rapidly an athlete can generate force to overcome an imposed load. In order for RFD to be maximized the neuromuscular system should be looked at as a whole. All muscles working to produce one single dynamic movement need to be synchronized and coordinated. RATE OF FORCE DEVELOPMENT ESSENTIALS Coordination both within the fibers of the same muscle group and between different muscle group are essential for efficient dynamic movement. Intramuscular coordination is the firing pattern of fibers within an individual muscle. The three factors that determine this are motor unit recruitment, rate coding, and rate coupling. Motor unit recruitment is the maximum number of motor units that can be recruited. The best form of exercise for improving this is overcoming isometrics. Rate coding is the frequency at which motor neurons are sent to the brain, which tell the muscle to fire. Lastly rate coupling is the number of cross bridges formed within the muscle, a higher number of cross bridges equals a higher amount of force produced. Intermuscular Coordination is the coordination between different muscle groups in your body to produce one dynamic movement. The two factor that determine this are inhibition/disinhibition and synchronization. In every dynamic action there is antagonist muscle and agonist muscle. The antagonist is the muscle that is eccentrically contracting to absorb force and the agonist is the muscle that is concentrically contracting to produce force. An example of this is when performing the concentric portion of a bicep curl, the bicep is the agonist muscle producing the force and the triceps is the antagonist muscle that is absorbing force. In order for RFD to be maximized the force exerted by the antagonist muscle must be inhibited, so more force can be produced by the agonist muscle. The human body only has so much energy it can provide to the muscles to produce force, make sure your supplying it to the right ones! This is where synchronization ties in, to be the most explosive athlete in competition you must have the ability to turn the correct muscles on and off at the right times. This gives you the edge in creating force faster than your opponents. STRETCH SHORTENING CYCLE OVERVIEW/KEYS
I hope the articles the past few weeks have been helpful in understanding why movements are programmed to emphasize particular portions of the stretch shortening cycle. They all tie in together and are very important for progress in force production. If one portion of the stretch shortening cycle is left untrained, it will be the weak link and what impedes progress, so make sure you train to ABSROB and PRODUCE force efficiently! Source
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ECCENTRICS
The eccentric phase is the lengthening/yielding portion of the stretch shortening cycle. It is the first phase of all dynamic movement and is when the muscle is stretched due to the force of an imposed load that is placed upon it. The isometric phase takes place immediately after the eccentric phase, then the concentric phase takes place last. IMPORTANCE OF ECCENTRICS It is during the eccentric phase of all movement that energy is stored to later be produced. An athlete’s force production capabilities are directly dependent upon their ability to absorb force. This is known as an athlete’s stretch reflex ability. Performing eccentric based movement will improve an athlete’s ability to absorb higher levels of force, which in turn will increase the amount of force they are able to produce. If the athlete is unable to absorb high levels of force then there are two possible outcomes that can take place, both having negative affects on performance. First, there will be an energy “leak” during the eccentric phase of movement causing less energy to be produced during the concentric phase. Secondly, if an athlete puts themselves in a position where they will be experiencing high levels of force and they have not trained thoroughly, it is likely injury will occur overtime due to the lack of preparedness. HOW TO IMPROVE THE STRETCH-REFLEX An athlete’s ability to utilize their stretch-reflex is based on two different sensory receptors in the body, the muscle spindles and the golgi tendon organ (GTO). The muscle spindles are responsible for sensing a change in the length of the muscle. As the muscle experiences a stretch, the muscle spindles activate the appropriate number of muscle fibers to create the required amount of force for the situation. The GTO senses the change in muscle tension. If the tension experienced by the muscle is determined to be too high by the GTO it will downregulate the muscle tension forcing it to relax. The GTO does this to prevent injury from occurring. Overall, the muscle spindles activate the necessary muscle fibers for the force experienced and the GTO deactivates muscle fibers if it senses to much force is being produced. The GTO is known as being overprotective and for not letting the muscle spindles produce the forces they are is truly capable of. The implementation of eccentric training inhibits the effects of the GTO by downregulating its ability to decrease muscle tension. It also increases the muscle spindle response allowing more muscles to be activated. Both of these aspect lead to improved neuromuscular synchronization of the stretch-reflex and CNS, allowing for more force to be produced. ECCENTRIC TRAINING BENEFITS · Recruits more Type 2 (Fast Twitch) muscle fibers · Eccentrically can handle up to 50% heavier loads than concentrically · Improves force absorption capabilities · Improves force production capabilities · Downregulates GTO · Upregulates muscle spindles · Allows for increased time under tension · Decreased risk of injury Source - Triphasic Lacrosse By: Cal Dietz & Matt Van Dyke Over the next few weeks I am going to go over the stretch shortening cycle, which is what takes place when every dynamic movement occurs. There are three phases to this that I will review that all play their own important role in our muscles ability to produce force. The first portion I am going to go over is the isometric phase, which is also known as the amortization phase. This phase takes place after an eccentric muscle action takes place and before a concentric muscle action occurs.
ISOMETRICS The isometric phase is the portion of dynamic movement where no change in muscle length takes place. This means an isometric muscle contraction is when the tension developed within the muscle is equal to external load imposed on the muscle. UTILIZING ISOMETRICS Isometric contractions can be utilized in two different ways. The first and most common type takes place regularly by providing stability to all dynamic movement. An example of this is your erectors contracting as you walk to keep your torso upright. Isometric muscle actions are also used during the stretch shortening cycle for the purpose of rapidly transferring energy from an eccentric to concentric muscular action. This portion of a dynamic movement is short, so it is very important that it is in sync and as efficient as possible. If this process is not efficient, energy will be lost and less power will be produced. Also, for any concentric movement to take place a ramp-up of isometric force must take place to overcome the external load prior to dynamic movement happening. TYPES OF ISOMETRIC CONTRACTIONS There are two different types of isometrics, they are yielding isometrics and overcoming isometrics. A yielding isometric contraction occurs in an attempt to hold a position against an external load. These contractions are typically sub-maximal and take place when an athlete is fighting against an eccentric contraction for a period of time. An example of this would be performing a back squat with a pause at the bottom. The major goal of a yielding isometric is to maintain posture and resist external forces. An overcoming isometric contraction occurs when force is developed by an individual to overcome an external force. These contractions take place at near maximal magnitude, much higher intensities than yielding isometrics. They result in no motion because the individual is pushing or pulling against an immoveable object, but the exercise must be completed with the intent of movement taking place. An example of this would be performing a bench press with an empty bar into power rack J-Cups. The major goal of overcoming isometrics is to rapidly build tension and to produce maximal levels of force. ISOMETRICS PERFORMED AT DIFFERENT MUSCLE LENGTHS A factor you can manipulate when utilizing isometric training is varying the point in the movement that you perform the isometric. There are two different ways you can approach this. When performing isometrics, if your goal is to increase overall strength of the particular movement, it is best to perform the pause when the muscle is in a lengthened position. An example of this would be performing a pause at the bottom position of a squat or bench press (while still keeping tension on the muscle). This will transfer to strength at all other angles of the particular joints range of motion. The other option is to perform the isometric at the weak/sticking point in the particular movement to strengthen that portion of the lift. An example of this would be performing a pause in the upper portion of the bench press if you struggle to lock the bar out, but have no trouble driving it off your chest. Another would be performing an isometric during the squat when you are at parallel if you struggle with finishing hip extension. This type of isometrics will only transfer to strength in the particular range of motion trained, so choose wisely. SOURCE: Isometrics for Performance Matt VanDyke & Max Schmarzo By: Regan Quaal
POSSIBLE LACTIC ADAPTATIONS Training the anaerobic-lactic energy system is essential for high level performance in Cross Fit. There are two major components of the lactic energy system where adaptations can be made, they are power and capacity. The lactic power component is based on how much muscle tissue an individual has that relies on anaerobic metabolism for ATP. Essentially the more muscle tissue you have and the more enzymes those muscles contain, the higher levels of anaerobic power your muscles can produce. The nervous system also plays a small role in this process because if all muscles are coordinated and activated in unison more power will be created. The capacity component is based off how well the body can tolerate the buildup of metabolites (waste) that are responsible for the muscle fatiguing. There are multiple ways the body can counteract this buildup of metabolites. One way is improving your muscles ability to utilize the metabolites for ATP (energy) production. Another is improving your muscles ability to neutralize the acidity of the buildup by developing its pH buffering capabilities. Lastly, you can improve the rate of clearance of metabolites by transporting the metabolites out of the muscle elsewhere in the body. Lactic Power
LACTIC ADAPTATION METHODS There are many different methods that can be used in training to improve the anaerobic-lactic energy system performance. Below I will go over my favorite method: Lactate Trapping Method
  ANAEROBIC ENERGY SYSTEM
When the body is called upon to perform exercise at high intensities/power outputs for short durations of time (roughly 30-90 seconds) it relies heavily on the anaerobic energy system. It prefers the anaerobic system over the aerobic system because it supplies ATP (energy) at a much faster rate since it does not rely on oxygen to produce ATP. The only drawback though is the anaerobic system cannot sustain energy as long, so it fatigues at a faster rate. The two branches of the anaerobic energy system are the lactic and alactic energy systems. I will be reviewing the lactic energy system, which is the primary energy system used in CrossFit. Below are some simple differences between the two to differentiate them:
HOW LACTIC ENERGY SYSTEM WORKS In order for the lactic energy system to produce energy at a fast rate a chemical reaction takes place in the body that utilizes either glycogen or glucose (blood sugar). During this reaction ATP (energy) is produced rapidly, which gives us the ability to push through high intensity workouts. Unfortunately, ATP is not the only byproduct of this reaction, the other main byproducts are lactate and hydrogen ions. THE TRUTH ABOUT LACTATE For many years it has been believed that lactate is responsible for the burning you feel in your muscles during exercise and the soreness you feel days after an intense training session. People believed this because they thought if you trained longer and harder you would accumulate more lactic acid in your muscles. Eventually research showed though that all lactate accumulated during exercise was gone from the muscles within an hour of ending a training session, so it couldn’t have been the lactate causing the fatigue and soreness. It was then found out that the lactate produced during high intensity training can be used as an energy source. The lactate that is accumulated in the muscles is converted into pyruvate and then into energy via the aerobic energy system. Meaning lactate is very beneficial to our ability to continuing performing during high intensity workouts, as long as you have a well trained aerobic system that can convert it into energy efficiently. HYDROGEN, THE REAL CULPRIT During this chemical reaction, hydrogen ions are also produced. It is these ions that lower the pH (increase the acidity) of your muscles during intense exercise that causes the deep burn you experience. When the pH is decreased it interferes with the muscles ability to contract, both forcefully and continuously. Leading to muscular fatigue and soreness following training sessions. FUTURE ARTICLE Now that you know the truth about lactate and that it is a very important source of energy during high intensity training. In an upcoming article, I will explain training methods that will improve your body’s ability to utilize lactate as energy, so you don’t gas out as early in workouts. SOURCE
By: Regan Quaal Training an athlete for the purpose of improving their “core strength” is a very touchy subject in Strength & Conditioning. On one end of the spectrum, coaches believe all you need to do is perform your major multifunctional movements correctly (squat & deadlift) to develop sufficient “core strength”. On the other end, coaches believe exercises used specifically to develop “core strength” are the foundation of their entire program. I find myself somewhere in the middle of this spectrum, taking from both sides because both have valid reasoning. My idea of developing “core strength” is by both locally and globally training all the musculature that is attached to the hips. The movements this musculature performs includes hip extension/flexion, hip abduction/adduction, lateral flexion, and anti-rotation. In addition to the abdominals and hips, another muscle I find to be an integral part of well rounded “core strength” is the Latissimus Dorsi, or the “lats”. First off, one of the origin points of the lats is the iliac crest & sacrum (hips), so when your lats are tight it can easily pull you into extension and cause an anterior pelvic tilt. This will lead to poor transfer of energy throughout the body’s kinetic chain and cause potential compensation patterns. Secondly, the lats provide stabilization for all movements that are performed with the upper extremities; they are the glutes of the upper body. Lastly, the lats are tied to the musculature of the hip through a myofascial sling known as the Posterior Oblique Sling. Think about when you are running - when your right arm swings back, so does your left leg. MYOFASCIAL SLINGS In order for our body to perform dynamic movements, it is essential that our myofascial slings are working efficiently. There are four major myofascial slings in our body. They are the Anterior Oblique Sling, Posterior Oblique Sling, Deep Longitudinal Sling, and Lateral Sling. Each myofascial sling is responsible for certain movements patterns in each plane of motion (POM). That is why developing your athletes’ myofascial slings is so important; to be prepared for the unpredictable nature of sport, the ability to stabilize and transfer energy in all planes of motion is essential (1)! Posterior Oblique Sling
Anterior Oblique Sling
Deep Longitudinal Sling
Lateral Sling
When there is a weak link in a sling this leads to either an energy leakage within the kinetic chain or a possible compensation pattern that could lead to injury down the road. This is why when we are training our athletes to improve their core strength we shouldn’t only look at muscle individually, but at each sling as a whole. (2) ADRESSING “CORE STRENGTH” The most common prescription to address a lack of “core strength” from Strength and Conditioning Coaches is to have the athletes perform plank variations. This is a very effective option only for athletes with a low training age (middle school, high school, and unfortunately some college athletes). It teaches them how to fire the musculature of their abdominals and hips, so they can properly brace and maintain an isometric position. Initially when planks are programmed the athletes can only maintain proper position and stabilize their trunk for minimal amounts of time. Once the athlete can hold proper position for short durations (10-20 seconds), progressive overload must take place for further adaptation to occur. Typically to provide an overloading stimulus for the plank, coaches either increase the duration of the movement or by adding load to the movement (by placing a plate on the back of the athlete). Although both of these are logical options when progressively overloading the plank, there comes a point in when the musculature of the abdominals and hips are no longer the limiting factor. Something I often hear in the weight room from my athletes is, “this burns my shoulders more than anything else, and I don’t even feel it in my core.” At this point in our plank progression, if their ability to hold themselves in a proper position is limited by their shoulder girdle endurance, are we even achieving our goal of stressing the athletes “core strength”? If this is an issue for athletes, you’ve got two possible solutions for progressively overloading the plank - use feet elevated variations or add manual resistance. Elevating your feet increases the intensity of the plank because it changes your body’s center of mass from being centered in your lower body to being centered in your upper body. It may sound like this variation will be more taxing for your upper body because that’s where your center of mass is now located. However, this change will cause your body to engage and increase motor unit recruitment from the musculature of the abdominals and hips to create balance within your body. This is due to the attempt to shift your center of mass towards your lower body and hips. Intensity can also be increased by having a training partner apply manual resistance to provide progressive overload. Manual resistance is effective for all levels of athletes because the amount of force applied is dependent upon each individual athlete’s strength level. It also allows for strength to be trained both eccentrically and isometrically (both in advantageous and disadvantageous positions). Gaining strength in these portions of the movements will allow the athlete to take advantage of the stretch shortening cycle, making force absorption and production more efficient. The biggest benefit, however, is that it allows the core to actually be trained for strength rather than just endurance like most other plank variations. Due to the high levels of loading that can be applied (high intensity), minimal volume is needed for adequate stress to be applied. This allows for our “core strength” training to be focused more on “quality” rather than “quantity”, which is a rarity. Below I will go over all the possible variations of the feet elevated planks and five progressions for each variation. Not only do these variations develop “core strength” globally, but it also isolates specific muscle groups that are often overlooked in typical Strength and Conditioning programs. The key to avoiding injury in team sport is removing weak links in the body, and as the saying goes - the body is only as strong as its weakest link. These exercises will remove those weak links from your athletes. I have had great success implementing these exercises and progressions with my athletes for both injury prevention and increased athletic performance. This article gives you the tools to keep your “core strength” training both challenging and exciting for your athletes. Enjoy FEET ELEVATED PLANK VARIATIONS/PROGRESSIONS 1. Glute Plank: - Function: Hip Abduction/ Anti-Lateral Flexion - Local: Gluteus medius, gluteus minimus, tensor fasciae latae - Global: Lateral Sling a. Short Lever b. Long Lever c. Partner Push Advantageous ISO d. Partner Push Eccentric e. Partner Push Disadvantageous ISO - (link to all progressions below) 2. Groin Plank: - Function: Hip Adduction/ Anti-Lateral Flexion - Local: adductors brevis, adductor longus, adductor magnus gracilis, pectineus - Global: Anterior Oblique Sling (works groin and contralateral oblique) a. Short Lever b. Long Lever c. Partner Push Advantageous ISO d. Partner Push Eccentric e. Partner Push Disadvantageous ISO - (link to all progressions below) 3. Prone Plank: - Function: Hip Flexion/ Anti-Extension - Local: iliacus, psoas, rectus femoris - Global: Deep Longitudinal Sling a. Short Lever b. Long Lever c. Partner Push Advantageous ISO d. Partner Push Eccentric e. Partner Push Disadvantageous ISO - (link to all progressions below) 4. Supine Plank: - Function: Hip Extension/ Anti-Flexion - Local: gluteus maximus, adductor magnus, biceps femoris, semimembranosus, semitendinosis - Global: Anterior Oblique Sling a. Short Lever b. Long Lever c. Partner Push Advantageous ISO d. Partner Push Eccentric e. Partner Push Disadvantageous ISO - (link to all progressions below) SIDE NOTE Once all the progressions of the supine and prone plank can be performed proficiently, to add variety they can be performed either single leg, single arm, or both of those variations can be done simultaneously. This will add an anti-rotation aspect to the movement, which is necessary for field sport athletes. Work Cited
 DON’T BE A MOUTH BREATHER!
A major trend the past year with fitness enthusiasts (crossfitters) has been to include nasal breathing in their training to improve their fitness. Many people have bought into this craze without understanding the reasoning behind it. There are many reasons why it is beneficial, and I will go into further detail later on. First though, I will explain exactly how it directly improves the oxidative energy systems at a faster rate. LOW CO2 TOLERANCE: WHY WE BREATHE HEAVY When it comes to cardiorespiratory demanding activities (metcons), the ability to intake oxygen is not the limiting factor. The limiting factor is the ability to tolerate carbon dioxide in the body. When the athlete inhales, oxygen is brought into the lungs, then the blood takes the oxygen to the working muscles that need it. When the athlete exhales, carbon dioxide is expelled out of the body. As the levels of carbon dioxide in the body increase, this trigger receptors in the brain to tell the athlete to breathe more rapidly. The major point here is athletes don’t breathe more rapidly at the end of a workout to inhale more oxygen, they breathe more rapidly to get rid of the “excessive” carbon dioxide in their system. As athletes consistently only train until they reach levels of rapid breathing, the amount of carbon dioxide the body views as “excessive” will continue to decrease. The lower the tolerance level for carbon dioxide within the body, the earlier in workouts athletes will begin to rapidly increase breathing. Furthermore, the amount of oxygen that is released from the blood to be used by the working muscle is directly tied to the levels of carbon dioxide in the body. Carbon dioxide is the key variable driving the release of oxygen from the blood to working muscles. The lower the tolerance levels of carbon dioxide in the body, the less oxygen released from the blood to the working muscle. Meaning there is always plenty of oxygen available in our blood for exercise, but often it is not utilized and released due to poor carbon dioxide tolerance levels. Increasing carbon dioxide tolerance levels is very important for athletes who want to utilize oxygen efficiently and reach optimal performance. NASAL BREATHING: UTILIZE OXYGEN MORE EFFICIENTLY The first step to utilize oxygen more efficiently is increasing the athlete’s tolerance of carbon dioxide. The simplest way to do this is implementing nasal breathing in an athlete’s training. Breathing through the nose increases carbon dioxide capacity because the amount you can expel through your nose each breath is much smaller than what you can through your mouth. This in turn increases the amount of carbon dioxide in the body during exercise, resulting in more oxygen being released from the blood and the onset of rapid breathing being delayed. Just with any other training methodology, progressive overload is required to see results. At first the athlete may only be able to exercise at very low intensities and for short durations while nasal breathing. Gradually as their carbon dioxide tolerance increases, they will be able to increase the intensity and lengthen the duration of the sessions. A benefit of nasal breathing is that it is auto-regulated for each individual athlete, so exact prescription is not necessary. The pace of the training session will be based their ability to maintain nasal breathing while performing the prescribed work, if they push too hard they will know immediately as they are gasping for air through their mouth. BIGGER PUMPS Outside of increasing carbon dioxide tolerance, nasal breathing also increases the production and utilization of nitric oxide within the body. Meaning your blood vessels will be more dilated increasing the amount of blood that reaches the working muscles that need to be supplied with oxygen/nutrients. This will help your body meet the demands of high intensity exercise and make you feel better about yourself when during your next bodybuilding session. OTHER BENEFITS
HOW TO IMPLEMENT Now that you know why including nasal breathing in your training is so important here are some of the many ways to implement it.
`Personally, 1-2 times a week I perform 30-60 minutes of training via nasal breathing. I typically do it while performing monostructural work. Also, during my deload weeks I tend to do all training via nasal breathing to control intensity and actually give myself a chance to recover. I hope this was helpful, remember don’t be a MOTUH BREATHER! Work Cited: - http://vandykestrength.com/pages/utiliz_breath_train  Collagen is a major structural protein in the body, we are all made up of 25-35% collagen. Everyone naturally produces collagen at a rate that is necessary for general health and recovery from physical activity. Once the age of 25 is reached though the body’s natural production of collagen begins to decline, which means recovery time from injury and training is extended due to the inadequate levels of collagen available (2).
WHY ITS IMPORTANT Collagen is essential for recovery because it is what makes up our skin, bones, tendons, connective tissue, and muscles. Meaning it is very important for our muscles and joints athletic performance and resiliency (the ability to withstand injury). It also speeds up recovery of strains/sprains and other minor soft tissue injuries. Collagen contains the amino acids proline and glycine. Both of these amino acids are natural anti-inflammatories and immune system boosters, which aid in the speeding up of the recovery process (2). STUDY In a study performed on 147 Penn State University athletes over a 24-week training period it was found that the use of supplemental collagen hydroslate supported joint health and reduced the risk of joint deterioration in this high-risk athletic population. The parameters this study tested for were shoulder and knee joint pain while: running, carrying objects, lilting objects, change of direction, and walking. There was a significant difference between the subjects who used the collagen supplement and those who used the placebo, showing a large decrease in pain for those who used the supplement (1). ADDING IT TO YOUR DIET Collagen can either be consumed through whole foods or supplements. The best whole food sources for collagen are either beef or chicken bone broth and gelatin. The top supplements containing collagen are those that contain collagen peptides, specifically Type II Collagen Peptides. These Type II Peptides provide the building blocks of cartilage, ligaments, tendons, and bones. SOURCES
 By: Regan Quaal
WHAT THEY ARE Adaptogens are natural herbal supplements that have the capacity to normalize body functions and strengthen biological systems that can be compromised by stress. Meaning it helps the body adapt to any environmental factors of our everyday life that may induce stress, by keeping us at homeostasis (or even-keeled). HISTORY Adaptogens were initially studied by the Russian during WWII who tested them on their soldiers. The adaptogens proved to have many beneficial effects including: increased work capacity, faster recovery, improved motor learning abilities, and enhanced ability to regulate bodies mechanisms, so homeostatic conditions were maintained in stressful environments of war. After this initial trial period, it was stated that there are four major effects all adaptogens should induce:
RESEARCHED BENEFITS
TYPES OF ADAPTOGENS There are many adaptogen supplements on the market today. Some of the more well-known ones are: Rhodiola Rosea, Panax Ginseng, Schizandra Chinesis, Ashwaghanda, Eleutherococcus Senticosus, Siberian Ginseng, plus many more. When first supplementing with adaptogens I recommend trying one at a time to figure out what works best for you for multiple reasons. First off, even though they all must possess the four qualities listed above (HISTORY), some deliver certain qualities to a higher degree than other, so it’s important to find out what works for you. Secondly, all supplements effect everyone differently, so it takes a bit of trial and error to figure out the dosage of each supplement that best fits your lifestyle. Personally, overtime I have found that the adaptogens below is most effective for my lifestyle and goals:
CONCLUSION The key to training at a high level every day, every week, is maximizing your recovery. In the gym we stress our bodies through training, with the hope that it will adapt and become stronger. The only issue is our body doesn’t differentiate the different types of stress. It all breaks down the body the same way, except stress from your work or home life don’t cause the same adaptation as training does. In order to continuously improve in the gym stress must be minimized outside the gym, so the brunt of stress can be induced during training. This is where adaptogens are very beneficial, they allow us to handle higher level of stress, allowing the body to adapt more, and improve faster! Source: Effects of Adaptogens Supplementation on Sport Performance. A Recent Review of Published Studies. Alvaro Domene- Journal of Human Sport and Exercise- 2013  By: Regan Quaal
Nervous System The Nervous System consist of three major parts the central nervous system (CNS), peripheral nervous system (PNS), and autonomic nervous system (ANS). Each system is a complex collection of nerves and neurons that transmit signals between different parts of the body, it’s basically the bodies electrical wiring. The part of the nervous system that is most important to us is the autonomic nervous system. This part of the nervous system supplies all our internal organs based on the information it receives about the body’s state and the external environment surrounding it. Some of the body’s functions the ANS controls are
Autonomic Nervous System The ANS has two main divisions the sympathetic nervous system and parasympathetic nervous system. Sympathetic Nervous System responds by stimulating those functions to prepare the body for stressful or emergency situations, examples below:
The Parasympathetic Nervous System responds by downregulating those functions to bring the body back to homeostasis to allow for rest and digest, examples below:
What Does This Mean To You? To maximize training adaptations, you need to take advantage of the effects of both the sympathetic and parasympathetic nervous system. The parasympathetic nervous system is most beneficial to us because it is the state we want to be in all day, every day outside of the time we are training. This is the state our body recovers most efficiently in due to the relaxed state and increased absorption/digestion of nutrients. Engaging the parasympathetic nervous system can also be very beneficial in your daily training routine during cool downs after training, to shift your body immediately into a recovery state. It would also be beneficial for individuals who tend burn out early in workouts to be in a parasympathetic state prior to training. Inducing the effects of the sympathetic nervous system for its benefits also has its time and place. Specifically, before an important session in a strength cycle or one where you will be attempting a new personal record for a lift. Everyone knows the weight feels lighter when your surrounded by your yelling training partners while the music is blasting. This environment ignites our SNS, giving us tunnel vision and causing short/shallowing breathing as we brace for the big lift. Although it feels great to hit those PR’s relying on the SNS for prolonged periods of time can lead to burn out/over training. This is due to the higher level of cortisol release and fatigue buildup it causes. A perfect example of this burnout is any young athlete (myself included) who just starts Cross Fit. They think it is the best thing ever, they don’t take rest days and go 100% every workout. Pretty soon they find themselves either extremely run down or injured. That’s why it is ideal to only rely on the SNS sparingly when you have a very important training session or competition. This approach will lead to steady improvement over long periods of time versus large improvements initially that plateau quickly. In one of the following articles I will go over different techniques to either stimulate the sympathetic or parasympathetic nervous system. |
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