Adarq.org

Hey there,

we all know why we train for strength from a physiological perspective - at least we have some (in my case) pretty rough idea about why. But I always wondered what exactly happens in the body in reaction to power training. Training for power might lead to some hypertrophie and gains in strength but usually not a lot and this is probably not the reason why we do it, since strength training, as the name suggests, accomplishes that much better. Obviously we do it because we hope it leads to the ability of the neuromuscular system to generate force more quickly. But how exactly does that happen, in which time frame can one expect it to happen and which resistance(s) should optimally being used for the optimal gains? Also, how can we test if power has in fact increased so that resistance in training can be increased as well, for example in a jump squat? In short, how do we plan a progression during power training?

Hey there,

we all know why we train for strength from a physiological perspective - at least we have some (in my case) pretty rough idea about why. But I always wondered what exactly happens in the body in reaction to power training. Training for power might lead to some hypertrophie and gains in strength but usually not a lot and this is probably not the reason why we do it, since strength training, as the name suggests, accomplishes that much better. Obviously we do it because we hope it leads to the ability of the neuromuscular system to generate force more quickly.

But how exactly does that happen,

Well, it happens in a bunch of ways, most of which occur at the nervous system level. As far as muscular adaptations, hypertrophy can and usually does still occur, but it definitely doesn't lead to as much total cell volume as does traditional strength training. So, length & size of type IIa and/or type IIx fibers does happen, albeit at a much slower rate. Adaptations also take place in the fasciae.

On ballistic lifts (REA), plyos, sprints, especially, improvements in joint stiffness will occur.

At the nervous system level, improvements in nerve conduction velocity/motor unit recruitment patterns (recruitment of fast twitch mu's improves) etc will occur. Neural drive / rate coding can be improve greatly with heavy strength training, but so to with explosive/ballistic training, leading to higher discharge rates for fast twitch mu's, starting voluntarily from the motor cortex.

some relevant stuff from my verkhoshansky notes:

adaptive changes induced by strength training & speed training are very similar
- increase in muscle myoglobin, indicates an adaptation to oxygen deficit
- increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum (favors fast contraction & tensile strength)
- strength training induces significant increase in elastic myostromin, allows better, faster muscle relaxation.

the increase of the speed of muscle contraction, as a result of training, is obtained through the increase of the following:
- moto neuron impulse
- muscular hypertrophy
- power & capacity of energy providing mechanisms
- functional supporting physiological systems of the organism
- more effective utilization of the motor potential of athlete assured by the appropriation of more expediant biomechanics of movement.

in which time frame can one expect it to happen

Well, that depends on the programming, but usually you will see some instant gains, then they will decrease below initial levels, then later on rise back up far beyond initial levels. The dip after initial gains is a result of the nervous system "reorganizing" in result of the stimulus, for example, modifying motor unit recruitment patterns / motor programs etc. That's why I like to do some form of maintenance work on explosive lifts during all phases, to avoid this kind of scenario.

If you did a high volume strength block etc, tapering off will in itself lead to explosive strength gains (overshoot, reducing fatigue, higher starting strength), but then this is also prime time to intensify explosive work. So gains can occur alot faster after a concentrated strength block.


some more stuff from verk:

"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."

concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps

and which resistance(s) should optimally being used for the optimal gains?

That depends on the improvement goal (sprints, jumps, throws, etc). I will again refer you to my Verkhoshansky notes, since it's ridiculously solid stuff (his methods and variants):

max strength effort:
- develops maximal and explosive strength, without significant increases in muscle size
- adaptations in central mechanisms regulating muscular tension
- improves anaerobic energy systems- optimizes speed of muscle relaxation
- improves athlete's ability to generate powerful concentrated muscular force
- HIGH INTENSITY, LIMITED VOLUME
- main variant:
  - 2-3 reps @ 90-95% 1RM (with obligatory muscle relaxation between reps)
  - 2-4 sets with 4-6 minutes rest periods
  - once every 2-3 weeks during off season.. once every 1-2 weeks during pre-season
- alternative variant:
  - after warmup, complete lifts with 90, 95, and 100% 1RM
  - then, 95, 100, and higher
  - between each lift, rest 4-5 minutes depending on how the athlete feels

muscle relaxation exercises for MSEM ^^^:
- conducted between individual repetitions of a single set.
- ie, back squat: athlete performs one squat rep, racks the bar, performs relaxation movements, then unrack the barbell and perform another rep... this is continued for all reps of the set.



series-repetitive method:
- creates a load slightly lower than the previous maximum force level
- VARIANT 1:
  - MAX STRENGTH DEVELOPMENT + HYPERTROPHY
  - resistance = 75-80% 1RM (10-12 reps)
  - slow motions until volutional fatigue
  - 2 sets with 2 minute rest for 2-3 muscle groups
    - if working only one muscle group: 3 sets can be used
  - NOT effective in improving speed
  - useful in the beginning of off season to prepare muscles for intense workloads
- VARIANT 2
  - MAX FORCE DEVELOPMENT WITH LITTLE HYPERTROPHY
  - complete 3 sets: 80% 1RM (8-10 reps), 90% 1RM (5 reps), 93% 1RM (3 reps)
  - 2-4 minutes rest
  - during one training session, perform 2-3 series with 6-8 minutes rest in between
    - as strength increases of an athlete, increase resistance by 5%
- VARIANT 3
  - DEVELOPING SPEED FORCE FOR CYCLICAL AND NONCYCLICAL SPORTS
  - load limited to 30-70% 1RM, depending on resistance that must be overcome during sport
  - 6-8 reps with maximum velocity, muscle being relaxed after each repetition
  - 2-3 sets in each series with 4-6 minute rest interval
  - 2-3 series in each training session, with 8-10 minutes rest in between series
- VARIANT 4
  - SPEED AND FREQUENCY IMPROVEMENT OF UNLOADED MOVEMENTS
  - resistance 15-20% 1RM
  - execute movement with maximal speed
  - if emphasizing speed, then frequency of movement should be moderate, with muscle relaxing between reps
  - if emphasizing frequency of movement, then exercise should be performed at maximal tempo
  - series consists of 2-3 sets, 8-10 reps
  - 2-4 minutes rest in ^^ speed scenario
  - 4-6 minutes rest in ^^ frequency scenario
- VARIANT 5
  - DEVELOPMENT OF REACTION SPEED OF FORM AND MUSCLE COORDINATION
  - exercises should copy movements of competition
  - resistance = 30-40% 1RM
  - emphasis on QUICK START OF MOVEMENT on the specific competition signal (visual, tactile, etc)
  - training directed toward imprvoement of speed of muscle recruitment and coordination
  - series includes 4-6 reps with long pauses
  - 4-6 minute rest intervals
  - some cases, exercises performed via explosive isometric muscular tension
- VARIANT 6
  - STRENGTH ENDURANCE DEVELOPMENT DURING HIGH INTENSITY PERFORMANCE
  - resistance is 90-93% 1RM
  - exercise performed at slow motion
  - 3 sets of 2-3 reps
  - 4-6 minutes rest
  - SETS PERFORMED UNTIL VOLITIONAL FATIGUE (not failure)
  - AFTER that resistance should be decreased by 5%, and another 2-3 sets should be performed



complex-METHOD
- multi directional development in one training session
- positive improvement of the previous workout used to increase effectiveness of the next work
- VARIANT 1
  - DEVELOPMENT OF EXPLOSIVE MUSCULAR FORCE
  - two sets of 2-3 slow reps using 90% 1RM
  - then 3 sets of 6-8 reps with 30% 1RM (MAXIMUM EFFORT, RELAXING MUSCLES BETWEEN REPS)
  - rest interval between sets: 3-4 minutes between sets
  - rest interval after changing the weight for lighter sets is 4-6 minutes
  - perform 2-3 series in one training session with 8-10 minute rest period
- VARIANT 2
  - FOR SPEED IMPROVEMENT
  - one series includes: 2-3 sets of 3-4 reps with resistance of 50-75% 1RM, and 2-3 sets of 6-8 reps with a resistance of 30% 1RM performed with maximum speed and muscular relaxation between reps
  - rest intervals between sets: 4-6 minutes
  - rest intervals between series: 8-10 minutes
- VARIANT 3
  - IMPROVE SPEED AND FREQUENCY OF UNLOADED MOVEMENTS
  - perform 2 sets of 3-4 reps in moderate tempo with 50-70% 1RM, followed by 2-3 sets of 8-10 reps using 15% 1RM (increasing speed with moderate tempo and relaxation between sets, and increasing frequency with maximum tempo respectively).




PRIMARY EMPHASIS OF RESISTANCE EXERCISES EXECUTED WITH DIFFERENT OVERLOAD WEIGHT, REPS, NUMBER OF SETS, AND DIFFERENT REST INTERVAL DURATIONS

overload (%1RM) reps    sets    rest interval   primary emphasis
70-100                1-6     4-8     3-4 min         max strength & explosive strength expressed w/ great ext opposition
70-90                  5-10    4-8     3-4 min         explosive strength expressed w/ moderate (low-mid) ext opposition
70-80                  8-12    3-6     1-2 min         max strength with muscle hypertrophy
50-70                  10-15   4-6     3-4 min         speed (velocity) of movements, high speed strength expressed with great external opposition
50-70                  20-40   2-4     45-90sec        local muscular endurance expressed w/ big external oppisition
30-60                  30-50   2-4     45-90sec        local muscular endurance expressed w/ moderate (low-mid) external opposition
30-50                  10-15   4-6     3-4min          speed (velocity) of movements & speed strength expressed with low external opposition
15-30                  15-20   3-5     3-4min          rapidity and frequency of movements without overload

Also, how can we test if power has in fact increased so that resistance in training can be increased as well, for example in a jump squat?

You would use testing measures such as vertical jump, broad jump etc. If your vertical has improved, but 1RM hasn't gone up, then it's an indicator that you're utilizing the strength you already have _better_, more force produced in the same amount of time, meaning "explosive strength deficit" is decreasing. When you decrease the ESD, you simply use your current strength better in regards to explosive efforts. This would be seen in someone who jumps 25 yet squats 2xBW, and after training with jump squats/rea squats/plyos + MSEM during a peaking phase, vert goes up to say 27-28, even though 1RM may not go up in this example. The utilization of singles + explosive movements allowed a few of those many factors to be improved.

If your 1RM increases, you can then increase the amount you lift during a jump squat, since it's "25-40%". So if you're doing it at 30%, 1RM increases, that 30% changes, new load for jump squats.

In general, to test if power has increased in an explosive lift/exercise, you'd have to use some high speed video recording to measure the time it took during different phases of the movement or the time it took to complete the rep. For airborne stuff, you could use things like a vertec etc. For airborne stuff like jumpsquats, again, video would be accurate, but you could use a jump mat to get the height achieved.

If you don't have any of those tools, you have to rely on "feel" or on the performance markers like vert/broad jump etc. You could also time 1RM's, and those should improve, even though they might not actually improve weight-wise (though in most cases they do): for example, squatting 300 in 1.5s vs 2s.

In short, how do we plan a progression during power training?

Well, that gets all tough when people get all fancy, but, I use my ratio method thing now-days to do it:

gpp phase: hypertrophy:strength:deload-power-day = 2-3:1:1
strength phase: strength:power:skill-sessions = 2-3:1:whenever
peaking phase: strength:power:skill-sessions = 1:2-3:whenever
deload + perform
repeat.

so, depending on the methods above or stuff you've personally found to work, it would fall in nicely to those parameters. check the ratio blog out, but an example above of say strength:power = 1:2-3, would be, 1 strength workout followed by 2-3 power workouts. Skill-sessions are listed as 'whenver', so, whenever you are feeling great/ready to go for PR, you'd throw one in, 100% skill session, otherwise jumps could just be put in before the workout. I consider MSEM, rea squat, dj's/plyos, jump squats as 'power'. Rest days are 'whatever is optimal', so for example, say during that power phase, if you wanted to play with frequency, you might have 2 full days rest after strength, and 1 day rest between each power workout, then 3 or so days following that last power workout, then repeat.. etc..

during the gpp phase, you still have preparatory explosive movements, but its all prep material.. during the strength phase, it intensifies and starts getting specific, but still nothing insanely intense.. by peak period, you should be ready to intensify to the most intense levels you want to work with, and maintain/increase those during the peaking period.

the reason i use this ratio method idea, is because i don't believe in purely explosive blocks without any strength maintenance, i do not think they work well.. every block should have some kind of quality being maintained, usually strength. So hypertrophy phase focuses on volume, but a strength session does exist to maintain strength. Strength block focuses on lower volume lifting but starts building up power, giving it some focus. Peaking block maintains strength while focusing primarily on power. Strength can take a back seat in two of those blocks, but it should never be completely removed.

hope i didn't confuse you or anything, i've lost myself in this post.... hehe!

peace man

I like the idea of ratios Andrew.

thanks man.. just a simple way of organizing things that I utilize.

What does 'volitional' mean btw?

volutional, maybe i typo'd, meaning voluntary effort.. say for example you pick up a 15 lb db and lift it, that would be volutional force production.. say you drop from 30" and stick the landing, you did that voluntarily, but the forces generated on impact are protective in nature, you voluntarily decided to stick the landing, but those forces were created by your nervous system in a protective act, involuntarily.

peace man

@adarqui: You DID lose yourself in that post and this is a great thing! Thanks a lot for taking the time to answer my questions in so much detail, this was not confusing at all. You should make this post sticky btw. because of its sheer epicness, hehe. 

hah glad you followed it good, i didn't re-read it so i was worried it may be all over the place.. ya eventually i'll put links to stuff in topic hall of fame too, so we have a nice index of discussion.

One follow up question: You said, that you would consider MSEM "power". Elsewhere you said it can be used to maintain or sometimes even increase max strength. Do you think there would be more effective methods of strength maintenance? The JackM Split for example uses 3x3 squats at the end of a power session to maintain strength. Can MSEM once a week replace that? Or should they both be used in combination? If so, how heavy would you go during 3x3?

ya, MSEM can be used to increase/maintain max strength & increase explosive strength, as opposed to say a draining 1x5 @ 2x/week which may increase max strength but diminish explosive strength (temporarily).

well, 3x3 is fine too, but that would fall more into a strength session to me than a power session. so, going back to the ratio stuff:

peaking block : strength:power = 1:3

you could use the 3x3 as your strength day to help maintain/build strength during the peaking block. You could then use MSEM on any or all of those power sessions. If you do that, no doubt strength would be maintained, and you'd definitely have enough stimulus to keep improving it during the peaking block without negatively effecting explosive strength, as the volume is so low and the priority of heavy lifting becomes single reptitions instead of sequential repetitions.

However, if you wanted to try and maintain strength with as little volume as possible, for example, no 3x3 etc, then yes MSEM can help maintain that strength using 1 session per week, but only after a pretty intense strength block, as you can ride your gains for quite some time. Eventually, just doing MSEM style lifting over and over for too long will lead to stagnation, but that is with any protocol, that's why I say for the most part keep everything in ratios.

I like 3x3, but when peaking explosive strength, I like focusing on singles more than sequential reps, hence MSEM, but that 3x3/1x5/3x5/etc work is still beneficial every 1.5-2 weeks.

peace man!

Thanks again for the insight! I have been thinking about a time efficient way to organize the power/peaking block and incorporate STIM while maintaining strength. I also wanted to include regular tests of VJ and max strength for good evaluation. If things go as planned, max strength should stay about the same while vertical jump goes up. If vertical jump stagnates for X test sessions in a row, the power block is over. If max strength goes up, so will the loads for the power exercises.

Code: [Select]

day
1   MSEM + power training
2   rest
3   rest
4   VJ test + power training
5   rest
6   power training
7   rest
8   strength training
9   rest
10  rest
So a whole cycle will take 10 days with 3 power training sessions and one max strength training session with a more conventional approach (either 3x5 or something along those lines).

Does that look reasonable so far?

yes that looks good for sure.

Re: the JackM split strength maintenance that 3 x 3 is not at 3rm it's more like a 5rm so you can still use good bar speed and avoid excessive fatigue. Singles will also work though.

Steven Miller another thing you can do during a power phase is on your jump squats set up strings or bands in the rack to monitor the height of your weighted jumps. Set a band or string higher up in the rack using the holes that the pins would normally go. Or you can use a smith machine. Most smith machines have secondary support pins you can place anywhere you want in the rack. Jump up and try to hit a support pin.

Thx Kelly for clearing that up! I like the idea with the jump squats and trying to hit something with it to monitor height! I might actually try it in the future. Currently I am going with powersnatches and powercleans and it works pretty well so far, so I am not going to change stuff right now. But your input is very appreciated!