Adarq.org

All conclusions of studies will be listed in this original post (TABLE OF SUMMARIES) for quick reference.


Post anything related to motor learning, such as the effectiveness of certain techniques compared to others. Also, post anything related to programming of motor patterns, such as optimal patterns or the effectiveness of certain patterns (agonist/antagonist sequences) in regards to performance related tasks.



1. High versus low contextual interference in simulation-based training of troubleshooting skills: effects on transfer performance and invested mental effort

The results showed that subjects in the HCI (High Contextual Interference aka randomized learning)group were more accurate in diagnosing far transfer problems, although during practice they needed more time to diagnose system failures and made significantly more incorrect diagnoses.

2. Contextual Interference Effects on the Acquisition, Retention, and Transfer of a Motor Skill.

Retention and transfer of motor tasks was greater for high interference (random) acquisition groups than for low interference (blocked) acquisition groups. This effect was most notable when transfer was measured for the transfer task of greatest complexity.

3. Contextual interference effects with skilled baseball players.

On both the random and blocked transfer tests, however, the random group performed with reliably higher scores than the blocked group, who performed better than the control group. When comparing the pretest to the random transfer test, the random group improved 56.7%, the blocked group 24.8%, and the control group only 6.2%.

4. Muscular coactivation The role of the antagonist musculature in maintaining knee stability

Athletes who routinely exercise their hamstrings, however, had a coactivation response similar to that of normal subjects.

We concluded that coactivation of the antagonist is necessary to aid the ligaments in maintaining joint stability, equalizing the articular surface pressure distribution, and regulating the joint's mechanical impedance. The reduced coactivation pattern of the unexercised antagonist to a hypertrophied muscle increases the risk of ligamentous damage, as well as demonstrates the adaptive properties of the antagonist muscle in response to exercise.

5. Generality versus specificity: a comparison of dynamic and isometric measures of strength and speed-strength

Thus the mechanisms that contribute to enhanced dynamic strength appearred unrelated to the mechanisms that contribute to enhanced isometric strength. Measures of dynamic and isometric speed-strength were unrelated, as were the changes in these measures resulting from training.

6. Fatigue, Vertical Leg Stiffness, and Stiffness Control Strategies in Males and Females

Once fatigued, both males and females used an ankle-dominant strategy, with greater reliance on the ankle musculature and less on the knee musculature. Also, once fatigued, all subjects used an antagonist inhibition strategy by minimizing antagonist coactivation. Overall, females used a more quadriceps-dominant strategy than males, showing greater quadriceps activity and a larger quadriceps-hamstrings coactivation ratio. Changes in muscle activation and coactivation ratios because of fatigue and sex are suggested to alter knee joint stability and increase anterior cruciate ligament injury risk.

7. Motor programming during practice conditions high and low in contextual interference.

The more thorough employment of motor programming during acquisition by random practice participants resulted in a more efficient use of this planning operation during retention, as well as more accurate movement reproduction. These data support the claim that practice conditions high in contextual interference support improvements in both movement preparation and memory strength.

8. Effect of sex hormones on neuromuscular control patterns during landing

These results suggest a different co-contractive behavior between the gluteus maximus and semitendinosus, signifying a shift in neuromuscular control patterns. It appears that female recreational athletes utilize a different neuromuscular control pattern for performing a drop jump sequence when estrogen levels are high (luteal phase) compared to when they are low (early follicular phase).

9. Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements

Most evidence indicates that for lengthening contractions of a wide range of efforts and speeds, fast-twitch muscle fibres cannot be selectively recruited without activity of the slow-twitch fibres of the same muscle.

10. Hamstring and quadriceps motor unit activation during resistance training and plyometric exercise

Abstract: The purpose of this study was to investigate electromyographical (EMG) activation of the hamstring (H) and quadriceps (Q) muscle groups, and their ratio of activation during the performance of resistance training (RT) and plyometric (P) exercises. These variables have not previously been investigated despite the belief that quantifying RT and P exercises is important for program design. Furthermore, gender differences in H and Q activation and H:Q ratio have been proposed and linked to H and anterior cruciate ligament (ACL) injury, though no previous work has evaluated these variables during RT and P, despite the fact that these two training modes are considered to be critical for performance enhancement and injury prevention. Sixty-seven subjects volunteered to participate in two phases of this study designed to investigate these research questions. Thirty four subjects volunteered as subjects for the first part of the study designed to assess H, Q, and H to Q activation ratio during a variety of lower body RT exercises thought to be effective at recruiting the H muscle group, including the squat, Russian curl, seated leg curl, stiff leg dead lift, single leg stiff leg dead lift and good morning exercise. During the second phase of this study, twenty-three subjects volunteered to participate in order to evaluate motor unit activation of the H and Q during the performance of ten P exercises. Data were collected during 10 randomly ordered exercises including 2 foot ankle hops, 15 cm cone hops, tuck, box, and pike jumps, 1 and 2 leg vertical jump and reach, squat jumps with approximately 30 percent of 1RM load, and 30 and 61cm depth jumps. Female subjects demonstrate a trend toward less concentric Q activation during P exercises that have the greatest overload, such as during P exercises with added mass, performed on only one leg, and for drop jumps of greater height, compared to P with less overload. (Abstract shortened by UMI.)

Anyone can post in this forum... don't rely on my obsessiveness to supply all of the material ;d

People always call me crazy for breaking this stuff down like this, but i reply, "no, you're crazy".

you can learn alot from watching the most elite athletes move. of course many of these goes don't train like us, it may all be genetic this-and-that, but there are glaring differences in their movement. our movements could eventually resemble their movements, without form work. what i mean by this is, they have the strength to get into these positions, if we acquire this strength, our movements might start to resemble their movements more.

i'm not talking about conscious form work, what we do in training should subconsciously have us in these positions.

though, actually visualizing elite athletes movements might have some kind of effect on our own motor programming...

peace

cool man..

repost it here..

peace

Hey all.

I added a little article to my blog about quads, the neglected A Chain as RJ puts it

Got some cool video in it as well

http://evolutionaryathletics.wordpress.com/2009/06/06/quads-the-secret-to-your-athletic-success/

Alex

nice man..

i was watching barry sanders non-stop a few days ago.. just an amazing athlete to watch.. it never gets old watching his highlights..

cool how you have haart in there.. how intense have you gone with it, with your athletes? seems like you're using it that's really cool..

quads are being resurrected.. thank god ;d

peace

Discuss any program by Coach Charlie Francis.

http://www.charliefrancis.com/store/Scripts/default.asp


His most popular program by far is:

The Charlie Francis Training System (CTFS):

http://www.charliefrancis.com/store/Scripts/prodView.asp?idproduct=21

"How to get fast" DVD Volumes 1 and 2:

http://store.wannagetfast.com/shop/item.aspx?itemid=4


Performance Series: Advanced Core:

http://store.wannagetfast.com/shop/item.aspx?itemid=17


Or any other WGF program or experiences with their training.


peace

http://www.vertfreak101.com/

well i've decided to change my training dramatically, as is seen in my new journal with 500+ ankle hops with a 45 lb. bar... hah

anyway, i decided to change it because, even though I have made progress in my jumping focusing primarily on hip strength, my ankles remain lacking.. my ankles have improved since I started on this journey, dont get my wrong, they dont sink as much in my plants when I do my running jumps, but they do sink too much.

I want to truly figure this out.. I've attempted in the past, but, i already had an ankle injury at the time, so that wasnt a great time to experiment, and was forced to quit.


I personally feel that dramatic ankle stiffness will improve my vert dramatically, allowing me to use even more of the hip strength I already have... but I'm talking significant gains here in ankle stiffness, not just the "ya it feels better" kind.. im talking about visually noticable differences in all of my movements, plants, and jumps.. and I want these changes to become permanent, not just temporary stiffness like I get from doing stiff leg angle hops a few times per week.



after performing 500+ ankle hops with a 45 lb. bar yesterday, I assumed I would feel horrible today... well my quads,hamstrings,calfs and glutes feel incredibly good.. my back does feel very tight though - which is why i might have to alternate DB variations with barbell variations to take less load off my spine.

anyway, I plan on using only a few variations to target ankle stiffness:
- weighted ankle hops
- weighted alternating lunge hops on balls of feet
- weighted low squat ankle hops
- basketball dribbling explosively
- different types of max effort jumps
- high intensity barbell calf raises to increase my limit strength in the PF's

I plan on using high volume for these sessions:

day 1: bball dribbling, weighted ankle hops @ 10 x 50, barbell calf raise: heavy singles (~5-10)

day 2: rest

day 3: bball dribbling + jumps, weighted ankle hops (2x50), weighted alternating lunge hops (3 x 20 each leg), weighted low squat ankle hops (3x50)

day 4: rest

day 5: jumps, above parallel squat singles, barbell lunge singles, heavy calf raise singles (only a few)

day 6: rest

etc



i mean that's not at all set in stone, but you get the idea of my general template... very high volume on the ankle work, with a 2:1 training ratio of ankle to max strength, while getting more rest.


the barbell squat/lunge singles will probably be around 80-90% max now, not going close to 100% max like i enjoy doing...



i do not think i need depth jumps or depth drops in a routine such as this... i think i will be getting plenty of work already..


anyway, input on my crazy ideas is welcome.


edit: the reason im doing everything weighted, is I want alot more reflexive force production when I land in those positions.. and I can progressively overload (albeit small progressions) those positions and keep increasing my stiffness properly.. If i could reflexively gain more force output in any of those positions, my jumping should improve.. I psyche myself up way too much to jump, I need more tendon power.