APPLIED
EXERCISE PHYSIOLOGY
STRENGTH
AND POWER TRAINING FOR
ELITE ATHLETES
Dušan
Hamar
Institute
of Sports Sciences, Faculty of Physical Education and Sports, Comenius
University, Bratislava, Slovakia
In strength training weights
may be lifted at different velocities depending namely on motivation
and fatigue. Lifting the same weight at different velocities elicits
different peak force as well as peak and mean power. It may be assumed
that these differences can have a substantial impact on adaptation
processes and the training outcome. With the aim to test this
assumption two training studies have been carried out. In the first one
the subjects performed the same weight training (6 set 6 reps each,
with 70 % of 1RM, 3 times a week for 8 weeks) with the only difference
in velocity in concentric phase. One group trained at rather commonly
used slow velocities (0.2 m/s to 0.3 m/s), another one lifted the
weights applying full effort, i.e. at highest attainable velocities
(between 0.6 m/s and 0.7 m/s).
Results showed that both groups
improved significantly in all parameters tested, i.e. 1RM, maximal
power, as well as mean power and fatigue index in diagnostic set of 15
maximal effort repetitions with 70 % of 1RM. However, the gains due to
fast velocity training were much more pronounced as compared to the
effect of training regime consisting of exercises performed at low
velocities in concentric phase. Better effect of dynamic type of
training may be ascribed to differences in recruitment of muscle
fibres. Since repetitions with the same weight performed at faster
speed require recruitment of higher number of muscle fibres, more
effective stimulation may be expected. Also higher peak forces could
contribute to greater gains after more dynamic type of training. More
pronounced testosterone and human growth hormone response to exercise
bouts of higher intensity might also foster the adaptation processes
after training performed at high velocities in concentric phase.
In
the second study two groups underwent 8-week traning program
with 70 % of 1RM. Bench press sessions (3 in a week)
consisted of 3 sets 10 reps each (group 1) or 10 sets 3 reps each
(group 2). Every repetition had to be performed with maximal effort in
concentric phase. Results showed that though there were no significant
differences in gains of maximal isometric force, the values of force,
subjects were able to generate in initial 200 ms of maximal voluntary
contraction increased singnificantly higher in the group performing
more sets with fewer repetitions. This can be ascribed to the factthat
intensity of repetitions performed in shorter sets was substantially
higher than in more fatiguing sets of 10 reps each. Drop in power
production is assumably due to fatigue of fast twitch fibers, which
fail to recruite fully to the end of the more exhaustive high
repetition sets. Such a lesser stimulation of fast twitch fibers leads
to their less pronounced adaptation changes resulting in failure to
significantly improve rate of the force
development.
It may
be concluded that in explosive type of sports, in which maximal
muscular power as well as the rate of the force development are
important factors of performance, lifting weights with maximal effort
in concentric phase with lower number of repetition in sets seems to be
more appropriate alternative of strength training than the one
performed at slow velocities till pronounced exhaustion.
|
