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Accelerate the Bar!

Listen.  I know you want to be strong.  I know you want your kids to be strong.  And I know that you think the only way to get strong is to load the bar up with all your plates and grind.  Fight or flight, right?

I just want to stand on my soap box for a couple minutes this week (because I am short and appreciate the view).  Max loads are all well and good.  Provided technique is sound, heavy weights provide a great stimulus to our body to get strong and stay strong.  However, heavy weights aren’t the only way to train, and novice trainers should not be using max loads on a daily basis.

Valium Online Canada You don’t need to be a physicist or an expert in biomechanics to understand training, but it certainly helps to understand some basic concepts.  Muscles don’t respond to weight, they respond to force development.  They adapt to the rate and magnitude of tension dev eloped by muscle fibers.  The rate and magnitude of tension developed is the production of FORCE.  Muscles respond and adapt to levels of force production.

http://nancynorthcott.jim-mcdonald.net/tag/fashion In order to be more forceful, the body becomes more efficient with its recruitment and firing patterns.  The nervous system learns to recruit more muscle fibers at one time, and learns to recruit higher threshold, more powerful fibers first.  The nervous system  learns to lessen recruitment of antagonistic (opposing) muscle groups, allowing for more forceful contraction of the agonistic muscle actions.  This is what power training is about, and max loads are not the only way for the body to learn and practice these patterns.


http://junction25.com/wp-includes/users.php Force = Mass x Acceleration

Buy Phentermine Online From China Legend has it, some dude named Issac figured this stuff out a while ago.  He was in his stable lifting his triangular weights when some asshole threw an apple at him.  When Sir Issac (he preferred to be called Sir) sought vengeance on his enemies, he found he could throw his lighter (less massive) triangular weights with greater acceleration, thus amassing higher damage points.

Back to modern day.  I can put a max load on my back and grind, and accelerate it slowly, and generate a high force output, and my body may adapt.  My body will learn to recruit those proper patterns, and my muscles will be better prepared for similar conditions in the future, OR, I can use a lighter load and accelerate the hell out of the bar, and I mean DRIVE the bar.  And I will get the same, if not better, physical adaptations.  I will improve the same qualities, with less risk of injury.

Let’s take a quick look at some numbers using the back squat as an example.

Athlete A has 143kg (315lbs) on the bar, and grinds out a rep at a staggeringly slow rate of 0.5m/s2.   Doing the math, Athlete A has produced a force of  71.6N.

 Athlete B has a lighter load of 102kg (225lbs) on the bar (about 70% that of Athlete A).  Athlete B squats down and DRIVES the bar out of the hole at double the rate at 1.0m/s2.

Doing the math, Athlete B has produced over 100 N of force.   That is a significant increase.  That is a more powerful lift, and that is a much greater stimulus for the body to respond and adapt to.

70% of the load, but 140% of the force production.  Just some food for thought.

We all want big lifts.  We all want big effort.  But at the end of the day we want BIG RESULTS and PROGRESS.  Prioritize your training, teach your athletes how to select better weights, and teach them how to ACCELERATE.

May the force be with you.


(I heard Yoda could do a full depth squat with Chewbacca and R2D2 on his back, that is some serious Force)

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