Adarq.org

http://www.e-jot.com/article/S2214-031X(14)00016-3/abstract

Cryotherapy suppresses tendon inflammation in an animal model

Summary
Cryotherapy (or cold treatment) has been a popular treatment to relieve pain caused by injuries to tissues such as tendons. However, the exact mechanisms behind the beneficial effects of cryotherapy in tendons remain largely unclear. As prostaglandin E2 (PGE2) is known to be a major mediator of acute inflammation in tissues, which is related to tissue pain, we hypothesized that the beneficial effects of cryotherapy in tendons are mediated by downregulation of PGE2 levels. To test this hypothesis, we applied cold treatment to mouse patellar and Achilles tendons using two animal models: exhaustive mouse treadmill running and acute mouse tendon injury by needle penetration. We then measured the levels of PGE2 and protein expression levels of COX-2, an enzyme responsible for PGE2 production in tissues, under both experimental conditions. We found that treadmill running increased PGE2 levels in both patellar and Achilles tendons compared to control mice without running. Cold treatment for 30 min after treadmill running was sufficient to reduce PGE2 levels to near baseline control levels in both tendons. An extension of cold treatment to 60 min resulted only in a marginal decrease in patellar tendons, but a marked decrease in Achilles tendons. Moreover, COX-2 protein levels in both tendons were also lowered by cold treatment, suggesting that the reduction of PGE2 levels in tendons by cold treatment is at least in part due to the decreased COX-2 expression. Similarly, in the acutely injured tendons, 30 min of cold treatment after needle penetration reduced PGE2 levels when compared to the controls at room temperature (22°C). This decrease was sustained up to at least 3 h after the administration of cryotherapy. Given that PGE2 is a known pain sensitiser, the results of this study suggest that the ability of cold treatment to reduce pain may be attributable to its ability to decrease PGE2 production in tendons[/quote]

http://journals.lww.com/nsca-jscr/Abstract/2013/05000/Topical_Cooling__Icing__Delays_Recovery_From.24.aspx

Topical Cooling (Icing) Delays Recovery From Eccentric Exercise–Induced Muscle Damage

Tseng, Ching-Yu1; Lee, Jo-Ping2; Tsai, Yung-Shen2; Lee, Shin-Da3; Kao, Chung-Lan4; Liu, Te-Chih2; Lai, Cheng- Hsiu2; Harris, M. Brennan5; Kuo, Chia-Hua1,3

Collapse BoxAbstract

Abstract: Tseng, C-Y, Lee, J-P, Tsai, Y-S, Lee, S-D, Kao, C-L, Liu, T-C, Lai, C-S, Harris, MB, and Kuo, C-H. Topical Cooling (Icing) Delays Recovery From Eccentric Exercise–Induced Muscle Damage. J Strength Cond Res 27(5): 1354–1361, 2013—It is generally thought that topical cooling can interfere with blood perfusion and may have positive effects on recovery from a traumatic challenge. This study examined the influence of topical cooling on muscle damage markers and hemodynamic changes during recovery from eccentric exercise. Eleven male subjects (age 20.2 ± 0.3 years) performed 6 sets of elbow extension at 85% maximum voluntary load and randomly assigned to topical cooling or sham groups during recovery in a randomized crossover fashion. Cold packs were applied to exercised muscle for 15 minutes at 0, 3, 24, 48, and 72 hours after exercise. The exercise significantly elevated circulating creatine kinase-MB isoform (CK-MB) and myoglobin levels. Unexpectedly, greater elevations in circulating CK-MB and myoglobin above the control level were noted in the cooling trial during 48–72 hours of the post-exercise recovery period. Subjective fatigue feeling was greater at 72 hours after topical cooling compared with controls. Removal of the cold pack also led to a protracted rebound in muscle hemoglobin concentration compared with controls. Measures of interleukin (IL)-8, IL-10, IL-1β, and muscle strength during recovery were not influenced by cooling. A peak shift in IL-12p70 was noted during recovery with topical cooling. These data suggest that topical cooling, a commonly used clinical intervention, seems to not improve but rather delay recovery from eccentric exercise–induced muscle damage.

real quick reply: ice has helped me a ton (mostly for tendon/bone issues, not recovery/muscle soreness). i've used it successfully many times (throughout the years), to speed up recovery/reduce pain.

icing can definitely make you feel stiff up to 10-15 minutes after, but, as time goes on I actually end up feeling better.

we need an "icing thread" in peer reviewed section. I imagine there's lots of positive results regarding recovery/reduction of inflammation etc.

pc!

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

more versed with verk but not as much as I used to be that's for sure. ;/

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

yo Merrick,

here's a few quotes from SSTM: (direct quotes and some elaboration in parenthesis)

The formation of LDTE (long-lasting delayed training effect aka supercompensation) develops in two phases. In the first phase (t1), in which the athlete is using the concentrated strength loads (A), the levels of Maximal and Explosive strength go down, in the second phase (t2), where is observed the LDTE (supercompensation), these two levels rapidly rise.

The lower the strength parameters fall (within an optimal range) during the first phase (concentrated block A), the higher they subsequently rise in the LDTE phase (next block, block B for example).

An excessive volume of concentrated strength loads (A) results in a significant drop in the athletes state and, as a rule, a disruption of adaptation.

The duration of the LDTE is determined by the volume and by the length of cncentrated strength loads (stage A). In general, the phase of LDTE realization (t2) is equal to the duration of the precedent phase (t1). The optimum duration of the concentration stage of strength loads (block A), which assures the fullest use of the adaptive potential of the athlete's organism and the greatest increase of strength parameters in the subsequent period, ranges from 6-12 weeks.

During the phase of loading (A) and decreasing strength parameters (t1), the athletes has a difficulty to execute the competition exercise with the correct technique and with high level of power output.

A low volume of speed-strength exercises, carried out by gradually increasing their intensity, creates a favorable condition to the realization of the LDTE in the subsequent period (B).

-- p129, 5.4.1 Origin and Evolution of BTS

I edited some image I found online to mimic mostly the image in the book:
- A = concentrated strength block
- B = speed strength block, realization of the LDTE (supercompensation from block A)
- t1 = basically the area under A
- t2 = basically the area under B





So ya, the supercompensation is roughly equal to the length of the concentrated strength block. However, if Maximal Strength is slowly improving during the concentrated strength block (A), it means this athlete is either:
- not training at high enough intensity & volume
- more of an beginner or intermediate trainee, not advanced

The idea of this TRUE concentrated strength block (and not just high frequency training) is basically the same as a effect of one single intense training session, which causes a supercompensation 48-72 hours after the training session. Instead of causing say, a 3-6% dip in performance/strength over 1 training session, we're causing it over 1-12 weeks. I put 1-12 instead of 6-12 because there are several SHORT concentrated strength programs out there which range anywhere from 7 days, 14 days, 4 weeks, etc. You don't find many over 4 weeks because I think those smaller concentrated blocks are "safer" for intermediate & advanced athletes alike. Causing fatigue for 6-12 weeks is going to make most people question what they are doing, unless they have a great coach guiding them.

There's some generic patterns for implementing concentrated blocks & their subsequent blocks in the Block Training System: SSTM p139, 5.4.3

A = concentrated strength block for example. Activates the adaptation process in the athlete's organism and provokes the subsequent morphological-functional changes in those physiological systems, which are involved in the competition exercise. Verk goes on to say that maximal effort in the competition exercise itself is discouraged due to the fatigue you are placing on the organism; so for example, no max effort sprinting, throwing, etc.
B = Aimed at gradually increasing the power of the work in the specific regime. Speed-strength/Explosive strength exercises for power athletes, Local Muscular Endurance for endurance athletes etc.
C = Focused on technical work at competition intensity. "The athlete should gradually achieve the maximum level of power output in the competition exercises" etc.

These are all divided up amongst the year:
- A,B,C,A1,B1,C1
- A,B,C,A1,C1,B1,C2
- A,B,A1,C,A2,C1
- A,B,C <-- 12 week concentrated strength block
- A,B,C (with A1)
- A,B,(with A1) C (with A2)

That's just an example (without much detail) of how they organize these blocks during a year with all different types of competition calendars.



here's some more info on application of it.. can't find his concentrated squat routine online. He has a 7-day and 14-day squat routine in SSTM.

- http://www.verkhoshansky.com/LinkClick.aspx?fileticket=clYVxxjc%2BQ8%3D&tabid=80&mid=435



I had a 2 week squat routine I did a few times, was super simple.. I think I lost the original post of it - think it may have been on theverticalsummit.

Remind me to post his 7 or 14 day micro in here if I don't (tmw).

pc!!!

tips on not being a slave to your garmin watch

http://runnersconnect.net/coach-corner/dont-be-a-slave-to-your-garmin/

got my garmin GPS watch. yaaa. also feel so damn good after a ~1 hour bodyweight/bar workout.

Quote from: adarqui on December 22, 2015, 11:59:37 pm

high jump shoes update:

SUPER FAIL. Absolutely no way to jump in those shoes... not sure how people would jump in those even on a proper track. The bottom isn't the problem. The shoes themselves are 'warped'. They are beyond stiff on the bottom, which is what I wanted... however, it's so thick in one spot that you don't walk properly; you either roll backward or forward. So, for this experiment, complete fail. Had I picked a shoe with a 'flat bottom', it might have been possible. These shoes are just really weird, never wore anything like them. Don't feel good at all.

(Nike Zoom HJ III)

Lol.  Yeah I probably should have warned you...

ya.. would have been nice!  lmfao.

Justise Winslow, nice dunk last night.

<a href="http://www.youtube.com/watch?v=AnYyKYSs8-Y" target="_blank">http://www.youtube.com/watch?v=AnYyKYSs8-Y</a>

freak. lots of good instructional videos on his youtube too

https://www.youtube.com/user/marcusbondi

for example:

<a href="http://www.youtube.com/watch?v=s9B1gYcGErQ" target="_blank">http://www.youtube.com/watch?v=s9B1gYcGErQ</a>