Adarq.org

we should all just put them in one thread..

Post any studies related to restoration following sport or events. Hard to find comprehensive studies on this, but look at the first one as an example.

Also post any studies related to the physiology of sports; energy system break down, vo2, lactate levels, etc.



1. Time-course of Changes in Inflammatory and Performance Responses Following a Soccer Game: 2328: Board #108 May 30 3:30 PM - 5:00 PM
[F-23 Free Communication/Poster - Exercise Immunology: MAY 30, 2008 1:00 PM - 6:00 PM: ROOM: Hall B]

VJ decreased (P<0.05) 24-h after the game and returned to pre-game values 72-h following the game. 1RM decreased (P<0.05) after the game, reached its lowest value at 48-h post-game, and returned to pre-game levels 96-h after the game. Sprinting ability declined (P<0.05) post-game, reached its lowest value 48-h post-game, and returned to pregame levels after 120-h. An acute phase inflammatory response consisted of a post-game peak of leukocyte count, cytokines and cortisol, a 24 h peak of CRP, TBARS, and DOMS, a 48 h peak of CK, LDH, and PC, and a 72 h peak of uric acid.

2. The effect of recovery strategies on physical performance and cumulative fatigue in competitive basketball

Sprint and agility performance decreased by 0.7% (s = 1.3) and 2.0% (s = 1.9) respectively. Vertical jump decreased substantially after the first day for all treatments, and remained suppressed post-tournament. Cold water immersion was substantially better in maintaining 20-m acceleration with only a 0.5% (s = 1.4) reduction in 20-m time after 3 days compared with a 3.2% (s = 1.6) reduction for compression. Cold water immersion (-1.4%, s = 1.7) and compression (-1.5%, s = 1.7) showed similar substantial benefits in maintaining line-drill performance over the tournament, whereas carbohydrate + stretching elicited a 0.4% (s = 1. reduction. Sit-and-reach flexibility decreased for all groups, although cold water immersion resulted in the smallest reduction in flexibility.  In conclusion, cold water immersion appears to promote better restoration of physical performance measures than carbohydrate + stretching routines and compression garments.

3. Physiological demands of competitive basketball

Neural and muscular changes to detraining after electrostimulation training

We investigated the effects of 4 weeks of detraining subsequent to an 8-week electrostimulation (ES) training program on changes in muscle strength, neural and muscular properties of the knee extensor muscles. Nine male subjects followed the training program consisting of 32 sessions of isometric ES training over an 8-week period. All subjects were tested before and after 8 weeks of ES training, and were then retested after 4 weeks of detraining. Quadriceps muscle anatomical cross-sectional area (ACSA) was assessed by ultrasonography imaging. The electromyographic (EMG) activity and muscle activation (i.e., by means of the twitch interpolation technique) obtained during maximal voluntary contractions (MVC) were used to examine neural adaptations. After training, the knee extensor voluntary torque increased significantly by 26%. Torque gains were accompanied by an increase in vastii EMG activity normalized to respective M-wave (+43%), muscle activation (+6%) and quadriceps ACSA (+6%). After detraining, knee extensor MVC, vastii EMG activity, muscle activation and quadriceps ACSA decreased significantly by 9%, 20%, 5% and 3%, respectively. Also, the knee extensor MVC values remained significantly elevated (14%) above baseline levels at the end of the detraining period and this was associated with a larger quadriceps ACSA (+3%) but not with a higher neural activation. We concluded that the voluntary torque losses observed after detraining could be attributed to both neural and muscular alterations. Muscle size preservation could explain the higher knee extensor MVC values observed after the cessation of training compared to those obtained before training, therefore indicating that muscle size changes are slower than neural drive reduction.






Effect of combined electrostimulation and plyometric training on vertical jump height.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 34(10):1638-1644, October 2002.
MAFFIULETTI, NICOLA A.; DUGNANI, SERGIO; FOLZ, MATTEO; DI PIERNO, ERMANO; MAURO, FRANCO

Abstract:
MAFFIULETTI, N. A., S. DUGNANI, M. FOLZ, E. DI PIERNO, and F. MAURO. Effect of combined electrostimulation and plyometric training on vertical jump height. Med. Sci. Sports Exerc. Vol. 34, No. 10, pp. 1638-1644, 2002.

Purpose: This study investigated the influence of a 4-wk combined electromyostimulation (EMS) and plyometric training program on the vertical jump performance of 10 volleyball players.

Methods: Training sessions were carried out three times weekly. Each session consisted of three main parts: EMS of the knee extensor muscles (48 contractions), EMS of the plantar flexor muscles (30 contractions), and 50 plyometric jumps. Subjects were tested before (week 0), during (week 2), and after the training program (week 4), as well as once more after 2 wk of normal volleyball training (week 6). Different vertical jumps were carried out, as well as maximal voluntary contraction (MVC) of the knee extensor and plantar flexor muscles.

Results: At week 2, MVC significantly increased (+20% knee extensors, +13% plantar flexors) as compared to baseline (P < 0.05). After the 4-wk training program, different vertical jumps considered were also significantly higher compared to pretraining (P < 0.001), and relative gains were comprised between 8-10% (spike-counter movement jump) and 21% (squat jump). The significant increases in maximal strength and explosive strength produced by the present training program were subsequently maintained after an additional 2 wk of volleyball training.

Conclusion: EMS combined with plyometric training has proven useful for the improvement of vertical jump ability in volleyball players. This combined training modality produced rapid increases (~2 wk) of the knee extensors and plantar flexors maximal strength. These adaptations were then followed by an improvement in general and specific jumping ability, likely to affect performance on the court. In conclusion, when EMS resistance training is proposed for vertical jump development, specific work out (e.g., plyometric) must complement EMS sessions to obtain beneficial effects.

hamstring tendon injury re-surfaced yet again.. this time from standing up and stretching out, like extending arms/back/legs (catlike)

6-26-2009 :

225 lb pin 11 squat for 10 reps: 10 minutes rest between sets
- 78s
- 52s
- 46.82s
- 46.52

barbell calf raise: 135 lb. @ 5x20 in ====> 6:02




peace



phrased well:

"Training studies suggest that there is a subtle interplay between the MHC-IIa and -IIx isoforms, with the latter being downregulated by activity and upregulated by inactivity. However, switching between the two main isoforms appears to require significant challenges to a muscle. Upregulation of fast gene programs is caused by prolonged disuse, whilst upregulation of slow gene programs appears to require significant and prolonged activity.""

haha!

http://store.sorinex.com/Poor_Man_s_Glute_Ham_p/pmgh-1.htm

never noticed that before.... awesome

damn you reply quick. In the notes that will come with my program builder I talk about sleep and recovery quite a lot. For those who train but negelct making the effort to get regular quality sleep - they are just needlessly short circuiting their gains. I did an experiment with some of the kids I work with who play Aussie Rules where for 2 weeks they agreed to go to bed at a time that allowed them to be in bed for at least 8.5 hours per night (1/2 hour to drift off etc). Their results in those two weeks were nothing short of amazing. Their quality of training was great, their strength went up on just about everything, they just improved stupidly. Then I think the latest version of Grand Theft Auto came out and they decided that the early nights had to stop. There is just no convincing some people.

JW

haha @ video games sucking them back into "the weak".


ya man.. having a normal sleep schedule with ~8 hours sleep is so important.. ~9+ hours can actually be worse on performance than 6 hours or so, from my experience..  i remember reading a study that said, people who slept on average 9+ hours had more risk for brain disorders, and people who slept on average <=6 hours had higher risk of cardiac problems.


i pretty much get 8 hours sleep every night.. but my mind is so wrestless when im thinking about PR'n/competing, that ive always had problems going to sleep pre-competition night.. it used to just eat at me so bad.. but recently ive realize that even though i might "feel tired", im not actually tired.. i still perform "optimally", even with 0 sleep, considering i've pr'd in jumps with no sleep.. who knows i might have been able to get up a little higher if i had slept right.

peace