· Hypertrophy training is performed using a high-volume approach that consists of movements performed at a low velocity to target developing isolated muscle groups · In the athletic performance setting it is primarily used in the early off-season for GPP purposes, but has value in some cases year around · PROS · Target injury prone/lagging muscle groups · Increase tendon strength · Minimal nervous system stress · Myofibrillar Hypertrophy: increase muscle mass with force production capabilities · Safe · CONS · High metabolic stress · Decreased vascular system function: excessive muscle tension limiting oxygen & nutrient transport to and from muscle · Sarcoplasmic Hypertrophy: increased muscle mass with no force producing capabilities
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· When training for powerful hip extension, we typically only think about training the gluteal muscles · The primary functions of the gluteal muscles are hip extension, abduction, and external rotation · The issue with only emphasizing the training of the gluteal group is it creates a large discrepancy between hip strength in abduction vs adduction (adduction is the groins primary function) · In order to produce as much force as possible we need a stable joint to transmit force through, so you must gradually progress the training of the groin to remove the strength deficit between adduction and abduction for optimal power production · HOW TO INTENSIFY · 1. Short Lever (Bent Leg) -> Long Lever (Straight Leg) · 2. Short Muscle Length Isometric (Top Position) -> Eccentric -> Long Muscle Length Isometric (Bottom Position) · 3. Unloaded -> Loaded -> Maximal Partner Push · 4. Increase Range of Motion · *As you progress gradually work from 30 second submaximal effort sets to 10 second maximal effort sets. · In strength sports we primarily only train in the sagittal plane, meaning movement that takes places directly forward or backward, like any squatting or pulling variations · This leads to only developing the prime movers in this plane (quadriceps, hamstrings and glutes), while under developing those in the frontal and transverse plane (in example: adductors and abductors) · When the adductors and abductors are underdeveloped, it can cause energy leaks when attempting to transmit force through the ground into an implement (barbell) due to the lack of rigidity/stability throughout the hips and trunk · Energy leak examples: hips shifting during extension, inability to externally rotate hips, and anterior pelvic tilt · How to Implement · Above are exercises you can perform at home to increase isometric strength in both hip adduction and abduction while you are awaiting your return to the gym · Typically, I prescribe 1-3 sets of 20-60 sec isometrics each side, accumulating 30-90 sec of total work By: Regan Quaal · While most gyms are closed many of us are worried that we will lose the strength gains we worked so hard to achieve · If you lack the required equipment to strength train during this time you are stuck at home equipment Overcoming Isometrics are your best option · An Overcoming Isometric is a muscle contraction that produces maximal force with the intent of moving an immoveable object · A studied showed that maximal overcoming isometric muscle actions recruit higher level of muscle activation than maximal eccentric or concentric muscle actions (1) · Above are some videos of my favorite variations that you only need a towel for: Z-Press, Split Squat, Bent Over Row, Bench Press, Pullover, RFE Squat, Glute Bridge · To implement these exercises in a training program perform 3-5 sets that last between 5-10 seconds each, build your intensity over the duration of the set so the final seconds are performed with maximal intent
By: Regan Quaal
WHAT IS GENERAL PHYSICAL PREPAREDNESS? There are many terms in the fitness/strength & conditioning industry that are overused to the point where people can no longer actually define them. GPP or general physical preparedness is an example of one those terms, that is often spoken about, but hard to define. In its simplest form GPP training is any training that isn’t specific to what is required in your sport or occupation. Even though GPP training is not specific itself, the idea behind it is that improving your general physical qualities will transfer over to improving your sport specific performance by making you a more robust individual. Robustness is developed by minimizing your weaknesses in your general physical skill set and by widening your scope of physical capabilities to answer any performance related problems you may encounter. GPP: WIDENING THE BASE As we have all heard many times, a pyramid can only be as tall as its base is wide. Essentially, this means having a wide base is very important if you want to reach peak performance. GPP is the base of the pyramid, so spending a dedicated period of time establishing this is essential for long term success and development. In order for this to happen certain components of training must be included in the program to lay a solid foundation. The major components that should be focused on are motor pattern learning, work capacity, and movement variability. Obviously, there is a long list of other things one may choose to focus on as well, but these three components cannot be overlooked because of the pivotal role they play in athletic development, as I will discuss later on. |
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |