Explosive moves don't make you explosive...

This keeps coming up - for example in a comment on the last post from Dan:

Also, Olympic lifters traditionally have some of the highest vertical leaps recorded and they do mostly explosive movements. It would seem that Luke has an opinion that is not supported by much of the industry when he says that cleans are actually sending the body a signal to go slower to something like that. Everything I have read about explosive movements says that they help the body recruit more motor units and increase rate coding.

Some science actually says something different. For example:

EXPLOSIVE EXERCISES IN SPORTS TRAINING: A CRITICAL REVIEW

This paper reviews evidence relating to the effectiveness and safety of explosive exercises, such as Olympic style weight lifting, other weight training exercises performed at a fast cadence, and plyometric exercises, that are commonly used in the strength and conditioning training of athletes. Contrary to popular belief and the practices of many athletes, the peer-reviewed evidence does not support the view that such exercises are more effective than traditional, slow and heavy weight training in enhancing muscle power and athletic performance.

In fact, such exercises do not appear to be any more effective in this regard than weight training at a relatively slow cadence, and some evidence suggests they are less so.

Also, such explosive exercises do not transfer well (if at all) to athletic performance on the sports field, and present a significant injury risk. Therefore, such exercises should not be recommended in the strength and conditioning training of athletes, except those who need to learn the specific skill of lifting heavy weights fast, such as Olympic lifters and strongmen.

The whole paper is there for download.


See what it says:

• explosive moves are no better than standard slow repetitions
• they might actually be worse
• they present an injury risk
• the do not transfer over to the skill anyway.
  

There are other similar studies. For example this guy's thesis or this outstanding analysis and review of the literature:

After an extenive survey of the relevant studies the paper concludes:

In summary, there is very little evidence cited in the Position Stand to support the claim that explosive, multiple-set protocols are required to enhance the ability to produce power (Table 10), or enhance specific sport skills or functional ability.

Effect of power-training intensity on the contribution of force and velocity to peak power in older adults.

Effect of power-training intensity on the contribution of force and velocity to peak power in older adults.



Conclusion: Explosive resistance training in older adults results in the ability to produce higher PP outputs with heavier loads without loss of movement velocity. Moderate- to high-intensity training induced a greater relative contribution of force to PP production in this cohort.

Dot drill

More agility / plyometric stuff from Mountain Athlete

DOT Drill, popularized by Bigger Faster Stronger. We use it as a basic level plyometric exercise, and to develop ankle and knee strength.

Read more about the Dot Drill

Plyometrics and balance

I've previously had things on here about both plyometrics and balance. This study brings them together and indicates that previous plyometric exercise might have a detrimental effect on your balance and potentially limit your skill in some moves.

Interesting from a programme design and warm up perspective - i.e. don't have you athletes doing loads of depth jumps or bounding prior to an event that will require balance and skill......

The effects of plyometric exercise on unilateral balance performance

The purpose of this study was to determine the effects of plyometric exercise on unilateral balance performance. Nine healthy adults performed baseline measurements on the dominant limb that consisted of: a 20-s unilateral stability test on a tilt balance board, where a higher stability index represented deterioration in balance performance; isokinetic plantar flexion torque at 0.52 and 3.14 rad . s(-1); muscle soreness in the calf region; and resting plantar flexion angle. Plyometric exercise consisted of 200 counter-movement jumps designed to elicit symptoms of muscle damage, after which baseline measurements were repeated at 30 min, 24, 48, and 72 h. Perceived muscle soreness of the calf region increased significantly following the plyometric exercise protocol (F(4,32) = 17.24, P <> 0.05). The stability index was significantly increased (F(4,32) = 3.10, P < 0.05) above baseline (mean 2.3, s = 0.3) at 24 h (3.3, s = 0.4), after which values recovered. These results indicate that there is a latent impairment of balance performance following a bout of plyometric exercise, which has implications for both the use of skill-based activities and for increased injury risk following high-intensity plyometric training.

Istvan Javorek

Istvan Javorek is probably best known for developing the kind of metabolic weight-training that evolved (?) into Crossfit style workouts like "the bear". He called these his complexes e.g. Dumbbell Complex 1 (video here)


Anyway, there is some challenging stuff in this clip as he uses stairs to train some plyometrics....

Effect of order of exercise on performance

This study gives some guidance on putting together complex training sessions:

Apparently....if you are doing sprints, plyometrics and resistance work you should do the sprints in a separate session because the plyos and resistance work will slow you down on the sprints.

Then again maybe that is ok? If training is to mimic the game surely sprinting when already tired is the appropriate, functional way to train?

Effect of order of exercise on performance during a complex training session in rugby players

In this study, we examined the acute effects of manipulating exercise order when combining countermovement jumps and loaded parallel squats in a complex training session, and the acute effects of countermovement jumps and loaded parallel squats on sprinting performance. Eight rugby players participated in five trials, including two that involved performing loaded parallel squats followed by countermovement jumps or vice versa in a randomized cross-over design. Peak rate of force development and peak force were measured during countermovement jumps and loaded parallel squats. Peak power, jump height, and duration of amortization phase were also determined during the countermovement jumps. Peak force during squatting was significantly greater in both cross-over treatments (loaded parallel squats-countermovement jumps and countermovement jumps-loaded parallel squats) compared with the control (P

Short Simple Plyometric Workout

From Nick McKinless

Ghetto Jump Training

...........

I'm finding that I don't have the time or the access to the equipment I would like sometimes. This means I have to be innovative in getting the training I want into my routine. The following video is a simple way to implement jump training into your routine no matter where you are. The 'luxury' p1 I have is a small fitness gym in the basement of our apartment block. I also have stairs, kettlebells and a weight vest. Here's what I came up with.

Goblet Squat Jumps with a 28kg KB and a 30lb weight vest or around 90lbs in total. The idea is that it takes the arms out of the movement. I squat below parallel mainly to take the full impact with maximum cushioning. This will save your knees. I like sets of 5 but anything from 2-10 reps will work well. This puts most of the stress on the legs rather than the back and legs as the Goblet Squats force you to stay upright.

Plyometric Pushups. Hand speed and power in the triceps and chest will compliment the work you put in on the pulling muscles. Without the weight vest I can do triple clap pushups but for a change of intensity the weight vest is great. There are lots of variations so be creative.

Jumping up stairs. Jumping and indeed running up stairs is a fine exercise. Be careful and know your limits. Adding a weight vest is an advanced exercise. Depth jumping is not something I would do often but once in a while is fine. Again, know your limits. Start lower and build up the height and only add a weight vest if you can squat double bodyweight.

Finally I rowed a fast 500 meters on the concept 2 rower (about 1min 30 secs). After the jumps and with the weight vest this is tough. My legs were fatigued and the weight vest builds up on you throughout the whole workout. Anaerobic work like this is a great finisher.

This is a simple, effective and rapid (25 minutes) workout. There will be more...

Bounding....

I've said before that I am a sucker for videos of big jumps..... (remember this one?) Anyway, Mark recently posted a good article on Plyometrics..."to make you fitter, faster and stronger"

He includes some the video above of extreme bounding:

Starting from a gentle jog, push off the ground with your left foot and bring the leg forward with knee bent and thigh parallel to the ground. Extend the right arm forward as the left leg comes through and swing back as left foot touches floor. Then the right leg drives forward, with opposite arm extending and then flexing back. By keeping foot strikes (that is, the time that your foot is in contact with the ground) to a minimum, you will execute a series of quick, long strides that attempt to cover as much distance as possible

Plyometric training - how often?

I've had posts before on the effectiveness of plyometrics (for example here). This study looked at the optimal frequency of such training... Once or twice a week is better than 4 times per week......

Low and Moderate Plyometric Training Frequency Produces Greater Jumping and Sprinting Gains Compared With High Frequency.


The purpose of this study was to examine the effect of 3 different plyometric training frequencies (e.g., 1 day per week, 2 days per week, 4 days per week) associated with 3 different plyometric training volumes on maximal strength, vertical jump performance, and sprinting ability. Forty-two students were randomly assigned to 1 of 4 groups: control (n = 10, 7 sessions of drop jump (DJ) training, 1 day per week, 420 DJs), 14 sessions of DJ training (n = 12, 2 days per week, 840 DJs), and 28 sessions of DJ training (n = 9, 4 days per week, 1680 DJs). The training protocols included DJ from 3 different heights 20, 40, and 60 cm. Maximal strength (1 repetition maximum [1RM] and maximal isometric strength), vertical height in countermovement jumps and DJs, and 20-m sprint time tests were carried out before and after 7 weeks of plyometric training. No significant differences were observed among the groups in pre-training in any of the variables tested. No significant changes were observed in the control group in any of the variables tested at any point. Short-term plyometric training using moderate training frequency and volume of jumps (2 days per week, 840 jumps) produces similar enhancements in jumping performance, but greater training efficiency ( approximately 12% and 0.014% per jump) compared with high jumping (4 days per week, 1680 jumps) training frequency ( approximately 18% and 0.011% per jump). In addition, similar enhancements in 20-m-sprint time, jumping contact times and maximal strength were observed in both a moderate and low number of training sessions per week compared with high training frequencies, despite the fact that the average number of jumps accomplished in 7S (420 jumps) and 14S (840 jumps) was 25 and 50% of that performed in 28S (1680 jumps). These observations may have considerable practical relevance for the optimal design of plyometric training programs for athletes, given that a moderate volume is more efficient than a higher plyometric training volume.

Medicine Balls

There is an interesting article here on the history of medicine balls.

There is actually a fair bit of research out there on the functional / sport specific value of medicine ball training - especialy with respect to rotational srength. For example:

Effect of twelve weeks of medicine ball training on high school baseball players. - These data indicate that performing a 12-week medicine ball training program in addition to a stepwise periodized resistance training program with bat swings provided greater sport-specific training improvements in torso rotational and sequential hip-torso-arm rotational strength for high school baseball players.


Comparison of trunk kinematics in trunk training exercises and throwing. - Incorporating trunk training exercises ( the study included medicine ball throws) that demonstrate sufficient trunk ranges of motion and velocities into a strength and conditioning program may help to increase ball velocity and/or decrease the risk injury.


Can't resist this one, just for the comedy of it:

Thigh Slap Pushups!

Wow. Davie is training his boys well!

Burpee Madness

On one of the forums that I frequent there has been some discussion recently about a test piece suggested by Bud Jeffries.

So here's the challenge:

You need either two 32kg kettlebells or one 150lb kettlebell or one 150lb t-handle Hungarian core blaster (I believe that's what Dan John calls it). It's simple. 20 sprawls or squat thrusts or whatever version of the burpee you like and 20 swings with 140-150lbs. Repeat five times as fast as possible.

There was some interesting subsequent discussion with some guys posting some pretty impressive times.

Anyway, it go me thinking about burpees and it is an excuse to post some good burpee related video!

The single leg burpee with dumbbells. Lots of balance work




A burpee plus snatch



Burpee Madness

Plyometric training for soccer

Training for football (sorry I really struggle to call it "soccer")



There are some interesting football training ideas in this video:



The video is just to get your attention.....but related to some of the drills in that video, here is an interesting study.

Note that

• Plyometric training improved jumping and sprinting ability - a conclusion that is in itself worth taking on board if you are designing training programmes;
  
• There was a difference in the outcome depending on the surface that was used: training on sand improved both jumping and sprinting ability and induced less muscle soreness; training on grass surface was better at enhancing counter movement jump performance; the sand surface showed a greater improvement in the squat jump.
• However....we do play football on grass not sand, although if the performance improvements are transferable from the sand to the pitch that probably doesn't matter.
  

Plyometrics do really help as we have noted before on this blog.


Effect of plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players

Objective: The lower impact on the musculoskeletal system induced by plyometric exercise on sand compared to a firm surface might be useful to reduce the stress of intensified training periods or during rehabilitation from injury. The aim of this study was to compare the effects of plyometric training on sand versus a grass surface on muscle soreness, vertical jump height and sprinting ability.

Design: Parallel two-group, randomised, longitudinal (pretest–post-test) study.

Methods: After random allocation, 18 soccer players completed 4 weeks of plyometric training on grass (grass group) and 19 players on sand (sand group). Before and after plyometric training, 10 m and 20 m sprint time, squat jump (SJ), countermovement jump (CMJ), and eccentric utilization ratio (CMJ/SJ) were determined. Muscle soreness was measured using a Likert scale.

Results: No training surface x time interactions were found for sprint time (p>0.87), whereas a trend was found for SJ (p = 0.08), with both groups showing similar improvements (p<0.001). On the other hand, the grass group improved their CMJ (p = 0.033) and CMJ/SJ (p = 0.005) significantly (p<0.001) more than players in the sand group. In contrast, players in the sand group experienced less muscle soreness than those in the grass group (p<0.001).

Conclusions: Plyometric training on sand improved both jumping and sprinting ability and induced less muscle soreness. A grass surface seems to be superior in enhancing CMJ performance while the sand surface showed a greater improvement in SJ. Therefore, plyometric training on different surfaces may be associated with different training-induced effects on some neuromuscular factors related to the efficiency of the stretch-shortening cycle.

Leg Circuit

I posted something like this a while ago, with Shaf doing a leg matrix. This idea of a matrix or giant set of exercises to hit a variety of muscle fibres has been kicking around a bit recently.

Alwyn Cosgrove has a leg matrix of:

• 24 squats
• 24 lunges (alternating on every rep for 12 each side)
• 24 jump lunges (exploding up and switching legs mid-air for 12 each side)
• 24 jump squats (squat all the way down, jump up as high as you can)

...to be done in under 90 seconds

Vern Gambetta prescribes a circuit of :

• Bodyweight Squat x 20 (Break Parallel)
• Bodyweight Lunge x 20 (Lunge as long as leg length)
• Bodyweight step-up x 20 (Touch head at full extension)
• Jump Squat x 10

Bryce Lane's B circuits are a similar approach.

Gambetta has recently proposed what he calls the Spectrum Squat™ Workout:

• Isometric Squat – Hold 30 seconds
• Sandbag Squat (25 – 30 % Bodyweight) – 6 reps
• Unloaded Fast Bodyweight Squat (1 rep per second) – 6 reps
• Unloaded Jump Squats – 8 reps

The idea behind this workout is to move across the spectrum of muscle actions and to take advantage of the size principle of muscle fiber recruitment to target the fast twitch muscle fibers. The spectrum of muscle actions is as follows: Isometric>>>>Resisted>>>>Dynamic>>>> Ballistic.

I'm aiming to try this circuit in my workouts soon, maybe doing a kettlebell goblet squat for the second move.

Jumps....

How about this for an inspiring jump....45" while wearing a 60lb weighted vest!



I don't know if this is consistent with the study here but it is a fantastic jump.

Bone Health - cycling doesn't help!

Just after I posted the last one entry saying that I'd not seen anything interesting, I come across this study!



Study Shows Some Athletic Men May Risk Low Bone Density
A new study from the University of Missouri-Columbia has found that men engaging predominantly in low-impact forms of exercise - have an increased incidence of osteopenia—a condition resulting in two times the risk of bone fracture.

The researchers measured bone mineral density in 43 competitive male cyclists and runners ages 20 to 59. Findings of the study included:

The cyclists had significantly lower bone mineral density of the whole body, especially of the lumbar spine, compared to runners.

63 percent of the cyclists had osteopenia of the spine or hip compared with 19 percent of the runners.
Cyclists were seven-times more likely to have osteopenia of the spine than the runners.

Regular, non-weight-bearing activities, such as swimming and cycling are effective measures for preventing the leading risk factors for death and disability in our society,” Hinton said. “But the results of this study suggest that regular weight-bearing activities, such as running, jogging, or rope jumping, are important for the maintenance of healthy bones."

There was a similar study a few years ago: Low bone mineral density in highly trained male master cyclists


This is back to the basic question....what are you designed for? Exercise is good, but the full spectrum of benefits only come when you are doing weight bearing moves, or moves that involve an impact. Again it is all about functional moves: weights, jumps, sprints, twists, pushups.....

If you are training for health and longevity - not just to burn fat or get six pack abs, then maybe it is worth keeping off the bike and staying on your feet?

Motivation.....and a bit more

I haven't come across much in the last few days that I have found interesting enough to post up here. There is something I'm thinking about but I need to do a bit of research before it comes together.

So, for motivational purposes check out this video from the great Ross Enamait



Ross explains what he is doing - and why in an article here, but you will note the functional and explosive movements that we have discussed previously on this blog.

Hillfit

You might also be interested in a couple of posts over on Hillfit.com

I have tried to apply a lot of the principles that we have looked at in this blog to develop a training routine for recreational hillwalkers / hikers.

One post describes a typical week's training and one looks at suggestions for a woman with sore knees who wants to get fitter and doesn't enjoy running.

Bulgarian Split Squat Jumps....

We have talked alot about plyometrics and balance training in past posts. This combines the two elements. I think that in the light of the study that I referred to here I would probably prescribe these with no added weight.

Vertical Jump Training - do not use weights?

What a video! The idea apparently is to inspire you before you go off to train.....

Anyway, how do you train the jump? We have touched on this before....but I thought you might like to read this article. It basically says that in training the jump, you are best not to use added resistance, i.e. forget the dumbbells or weight vests.

If corroborated by the results of future studies performed on other rapid movement, our findings could support the hypothesis that the muscular system is designed for producing maximum mechanical output in rapid movements when loaded only with the weight and inertia of its own body.

Positive and Negative Loading and Mechanical Output in Maximum Vertical Jumping.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 39(10):1757-1764, October 2007.
MARKOVIC, GORAN 1; JARIC, SLOBODAN 2

Abstract:
Purpose: The aim of this study was to evaluate the effect of external loading on mechanics of vertical jumping. We hypothesized that the muscular mechanical output could be higher under no-load conditions than in the presence of either positive or negative external loads.

Methods: Fifteen physically active men performed maximal countermovement jumps (CMJ) on a force plate while a pulley system provided approximately constant vertical force acting in a way to either reduce or increase the body weight. As a result, the weight of the body approximately corresponded to the gravity acceleration from 0.70 to 1.30g (g = 9.81 m[middle dot]s-2).

Results: Regarding the jumping kinematics, we observed a significant (P < 0.001) load-associated decrease in both the peak velocity and lowering of the center of mass during the eccentric jump phase, but not in the duration of the subsequent concentric jump phase. Regarding the muscular mechanical output, both the mean power (P[spacing macron]) and peak momentum (M) revealed significant (P < 0.001) changes associated with loading, and further post hoc analyses revealed significantly higher values (P < 0.05-0.001) of both P[spacing macron] and M for 1.00g compared with most of the other loading conditions applied.

Conclusion: The results suggest that subject's own body provides the optimal load for producing maximum mechanical output in vertical jumping. If corroborated by the results of future studies performed on other rapid movement, our findings could support the hypothesis that the muscular system is designed for producing maximum mechanical output in rapid movements when loaded only with the weight and inertia of its own body.

Review of recent research

I just wanted to summarise a few interesting studies I'd seen recently.

Review of recent research

The GI approach is flawed. This article explains how the Glycemic Index Values Vary from One Test to the Next. (commentary here) Emma and Barry Groves have both written excellent pieces on the bankruptcy of the GI approach.

Swiss Balls and BOSU’s do not work. I had a post earlier questioning the validity of using swiss balls.This article says a similar thing.Unstable surface training, using inflatable rubber discs worsens performance improvements in healthy, trained athletes. Such implements have proved valuable in rehabilitation, but caution should be exercised when applying this approach to athletic performance and general exercise scenarios.

Old people who exercise are perceived more positively. This study examined whether information about an older person's exercise habits influences the impressions formed of them by others…..it does!

Is Alzheimer’s just diabetes in the brain? Research in the last few years has raised the possibility that Alzheimer’s memory loss could be due to a novel third form of diabetes. This is really important given the growth in this terrible condition and the way in which diabetes can be treated with a low carb diet.

Video for inspiration and amazement, Check out this video from the Crossfit crew to learn more about “jump rope"