Wednesday, January 29, 2014

Let's Talk about strength, part II




[Part I] [Versione Italiana]
In the last post we spoke about the factors that generate strength, which are mass and acceleration; the first one is the muscle size (muscular cross-sectional area) and the second one is the central neural system (CNS).


For the mass, I will redirect you to this post.
Now, let's focus on our neural system.


There are six aspect of the CNS that we can improve in order to get stronger:


  • Fiber Recruitment
  • Firing Rates
  • Intra-muscular Coordination
  • Inter-muscular Coordination
  • Antagonist Disinhibition
  • Growth and Pruning


The more force is needed, the more the recruitment increases. Our nervous system is able to prevent injuries by reducing the number of fiber recruited when the tension on the muscles goes behind the “warning point”, i.e. too much weight. Yet, with training this inhibitory process can be reduced, which increases the number of fiber recruited; remember: more fibers, more force.

When all the fibers of the muscle are recruited, fire rating occurs. Basically, when our CNS senses that all the muscle fibers are recruited, it sends more electrical signals to the muscle to tell them to contract faster which further increases the strength produced.

Coordination referees to the ability of the muscle to synchronize its contraction between it own fibers, intra-muscolar coordination, and between other muscles, inter-muscular coordination.
In untrained people, motor units fire random signals to the muscles to recruit the force necessary; as they further train, their CSA is able to synchronize the firing of the motors units.
It is like rowing; the team performs better if everybody row at the same time instead that randomly.

Antagonist disinhibition can improve the strength produced by the agonist muscle. This is achieved by extensively stretching the muscle opposite the one you are going to work. For instance, stretching the triceps if you are going to work the biceps.
This process is call reciprocal inhibition; the CSA sends the signals to contract the biceps and at the same time it sends a message to the triceps to relax.

The growth and the pruning of neural pathways is an automatic process that occurs in the brain; for this reason, we will not go in details. The more you practice a movement, the more the neural pathway for that movement grows stronger. Think about a new technique, over head squat for instance; at the beginning you may not be able to perform it properly because you haven't never done it before. But, after two, three, four weeks of over head squat you will master it (well, you should....).

(all this session, Low, 2011)

So, how do I train my CNS?

To develop max strength, you should work with weights between 80% and 100% of your 1RM, 1 to 4 sets (Bompa, 1996). Bear in mind that this kind of training is very strenuous for both your CNS and muscles. Keep the rest between 3 and 6 minutes (for the 95% /100% 1RM); this is the time necessary to restore the ATP stores within your muscles.
The most popular method to develop strength is doing exercises with gradually increase the weights (Kurz, 2001). A work-out may looks something like this:

(set·rep @x% of RM)

3·3 @60% of RM
1·3 @70% of RM
1·3 @80% of RM
2·2 @85% of RM
2·2 @90% of RM
1·3 @70% of RM



REFERENCE

Bompa, T. O. (1996). Power training for sports: plyometrics for maximum power development. Ontario: Mosaic Press.

Kurz, Thomas (2001). Science of sport training: how to plan and control training for peak performance. Island Pond: Stadion.

Low, Stewen (2011). Overcoming Gravity: a systematic approach to gymnastic dn bodyweight strength.

Friday, January 24, 2014

Parliamo di Forza


Scriverò un paio di post sulla forza, cos'è, come si sviluppa e come si mantiene.


Prima di tutto, definiamo la forza in fisica:

F=m·a
Forza = massa*accelerazione

Come possiamo vedere, la forza è il prodotto di due fattori: massa ed accelerazione.
Spostandoci dalla fisica alla fisiologia, la massa (m) corrisponde alla sezione trasversale del muscolo, grezzamente “quanto è grosso il muscolo”, e l'accelerazione (a) corrisponde al sistema nervoso (Kenney, Costill & Wilmore, 2011).

Tutto chiaro fino a qui?
Ok, entriamo un po' più nello specifico.

I nostri muscoli sono fatti di fibre e ne esistono tre tipi:
  • Tipo I
  • Tipo IIa
  • Tipo IIb

Le Tipo I sono le nostre “fibre lente”, chiamate anche “fibre rosse” per via del considerevole numero di mitocondri che si trovano fra di esse. Queste fibre hanno un'elevata capacità di resistenza e sono le più sviluppate negli sport di resistenza.

Le Tipo IIa sono una specie di ibrido fra le Tipo I e le Tipo IIb. Il loro colore è sul rosa e condividono le caratteristiche di entrambe le fibre. A seconda del tipo di allenamento, il corpo è in grado di convertile in fibre di Tipo I o Tipo IIb.

Le tipo IIb sono le nostre “fibre veloci”, dette anche “fibre bianche” data la mancanza di mitocondri. Esse si basano solamente sul sistema anaerobico e si stancano velocemente. Invece, sono in grado di contrarsi rapidamente e sono le fibre maggiormente sviluppate negli sport di forza e potenza.

Mentre mi allenavo in palestra, sentivo spesso gente dire qualcosa del tipo:”Devo allenarmi in questo modo perché i miei bicipiti sono composti da fibre rosse” e così via. A meno che non ci si infili un ago nel braccio e si estragga un pezzo di muscolo, è impossibile sapere la percentuale di fibre che compongono il nostro muscolo. Tuttavia, con il giusto allenamento, è possibile “modellare” le fibre di Tipo IIa; per esempio, un atleta che corre i 10000m sarà più propenso ad avere fibre rosse di un sollevatore di peso olimpico. Al di la di ciò, il numero di fibre lente e veloci è predeterminato dalla nascita.


Quando invece parliamo di accelerazione (a), stiamo considerando le unità motorie e il sistema nervoso centrale.

Le unità motorie sono composte da un neurone e tutte le fibre muscolari che esso innerva. Ogni neurone innerva un solo tipo di fibre sebbene possa innervare più fibre.

Il sistema nervoso centrale è composto dal cervello e la spina dorsale. Il sistema nervoso centrale governa l'attivazione delle unità motorie.
(per tutta questa sezione: Birch, MacLaren & George, 2005)

Ok, per oggi è abbastanza.
Nel prossimo post parlerò in che modo il sistema nervoso centrale può influire sulla forza.

REFERENZE

Birch,K., MacLaren, D. & George, K. (2005). Sport and Exercise Physiology. Oxford: BIOS Scientific

Kenney, W., Costill, D., & Wilmore, J. (2011). Physiology of Sport and Exercise. Leeds : Human Kinetics

Let's talk about strength

I am going to write a couple of posts about strength, what is it, how to develop it and how to maintain it.


First of all, let's define what is strength in physic:

F=m·a
Strength = mass*acceleration

As we can see, strength is the product of two factors: mass and acceleration.
Moving from physic to physiologic, the mass (m) corresponds to the muscular cross-sectional area, roughly “how big the muscle is”, and the acceleration (a) corresponds to the nervous system (Kenney, Costill & Wilmore, 2011).

All clear so far?
Let's go a little bit deeper.

Our muscles are made of fibers and there are three kinds of them:
  • Type I
  • Type IIa
  • Type IIb

Type I are our "slow twitch" fibers, aka "red fibers" due to the elevated number of mitochondria that are located within them. This kind of fibers have a great endurance capacity and are the ones most developed in endurance sports.

Type IIa are kind of hybrid of Type I and Type IIb fibers. Their color is pinkish and they share the characteristics of both fibers. According the kind of training, your body is able to convert them in Type I or Type IIb.

Type IIb are our “fast twitch” fibers, aka “white fibers” due to the lack of mitochondria. They rely solely on the anaerobic system and they get fatigued very quickly. Yet, they are able to contract very rapidly and they are the main fiber developed in power and strength sports.

While I was training in the gym, I have been listening to a lot of people say stuffs like: “I gotta training this way 'cause my biceps are made of red fibers” and so on. Unless you put a needle in arm and you take a bit of your muscle to analyze it, it is impossible to know the percent of fibers composing your muscles. On the other hand, with proper training, is possible to “shape” the Type IIa; for instance, a 10000m runner is more likely to have more red fibers than an Olympic weight lifter due to the different kind of training that they follow. By the way, the number of slow and fast fibers it predetermined from the birth.


When we are talking about acceleration (a), we are considering the motor units and the central nervous system.

Motor units are composed of a the neuron and all the muscle fibers that it innervates. Each neuron innervates only one kind of fiber although it can innervated more than one fiber.

The central nervous system (CNS) is composed of the brain and the spine cord. The CNS govern the activation of the motor units.

(for all this session: Birch, MacLaren & George, 2005)

Ok, for today is enough.
In the next post I will cover in which ways the CNS can affect the strength output.

REFERENCES

Birch,K., MacLaren, D. & George, K. (2005). Sport and Exercise Physiology. Oxford: BIOS Scientific

Kenney, W., Costill, D., & Wilmore, J. (2011). Physiology of Sport and Exercise. Leeds : Human Kinetics

Wednesday, January 22, 2014

Allenamento coi pesi per il climbing? Ma che !!?!?

                                                                                                        JenElizabeth @ DeviantArt

L'allenamento coi pesi in palestra va bene per il climbing?

Dopo un rapido giro su Internet la risposta sembra abbastanza chiara: “no” e “perché mai dovresti farlo?!?!?”
Quindi caso chiuso....
…. forse.

La principale critica mossa contra l'allenamento coi pesi è che ti fa diventare grosso. Come si può ben immaginare, più peso può rendere l'arrampicata più difficile.
Tuttavia, credo che molta gente pensi qualcosa di simile a questo: PALESTRA = GROSSO.
Di sicuro sollevare pesi ti fa diventare “grosso”, poiché si tratta dell'adattamento del tuo corpo all'allenamento; ma non esiste un solo modo di allenarsi coi pesi. E ritengo che la maggior parte dei climbers ne conosca solamente uno: allenamento per la massa (ipertrofia).

Quel tipo di allenamento è certamente controproducente perché si allena più la massa e meno laforza – in altre parole, diventi grosso. Il che è fico quando ti aggiri per la spiaggia a chiedere alle ragazze se vogliono giocare a beach-volley mostrando il tuo petto enorme. True story bro.

Ma...
… se invece seguissimo un programma di forza?
Il concetto si spiega da sé; stiamo parlando di un allenamento mirato ad aumentare la forza. Siccome lavoriamo con pesi sub-massimali, ci sarà un minor guadagno in termini di massa rispetto a quelli di forza e ci sarà un miglioramento a livello del sistema nervoso centrale. Il motivo di ciò?
Lavorando con pesi sub-massimali, per esempio 2 set di 2 rep @ 90% della 1RM, le fibre muscolari non subiranno uno stress tale da favorire lo sviluppo della massa, in relazione ad un allenamento di ipertrofia; invece, la maggior parte dello sforzo sarà concentrato sulle unità motorie – neurone + il muscolo che innerva – e il sistema nervoso centrale, che include:

  • Reclutamento delle fibre muscolari
  • Fire rating
  • Coordinamento intra-muscolare
  • Coordinamento inter-muscolare
  • Disinibizione del muscolo antagonista
  • Crescita e “Potatura” delle connessioni neurali

Inoltre, un climber forte può arrampicare più a lungo e con maggior intensità. E' stato dimostrato che un allenamento con pesi sub-massimali migliora la resistenza muscolare (Hoof, Gran & Helgerud, 2002).

Come il mio amico Joe the Climber scrive qui, perché in quasi tutti gli sport ci sono programmi di resistenza e condizionamento della forza – o più semplicemente preparazione atletica – e non nel climbing?

Abbiamo deciso di provarci.

La seconda parte dell'articolo verrà pubblicata presto; non preoccupatevi.


REFERENCE (like a pro)

Hoff, J., Gran, A., Helgerud, J. (2002).Maximal strength training improves aerobic endurance performance.
Scandinavian Journal of Medicine & Science in Sports, 12(5), 288-295.

Tuesday, January 21, 2014

Weight training for climbing? WHAT DA?!?!

                                                                                                        JenElizabeth @ DeviantArt
Is weight training good for climbing?

I surfed a little bit on the Internet and the answer seems to be pretty simple: "no" and "why would you do that!?!?!".
Case close...
...maybe.

The first argument moved against weight training it is that it makes you bulk; as you can imagine more weight may make you climb more difficult..
Yet, I think most people assumes something like this: GYM = BIGGER.
Sure lifting weight makes you "bigger", it is the adaptation of the body to the training; but there is not only one way to train with weights. And I do believe that most of the climbers knows only one: gain mass (hypertrophy).

That kind of training will be unproductive for sure because "you train more the mass and less the strength" – in other words you get bigger. Which is cool when you walk around the beach asking girls if they would like to play beach-volley while you are showing off your enormous chest. True story bro.

But...
… what if we follow a strength training?
It is quite self-explanatory; we are talking about a training focused on gaining strength. Because we work with sub-maximal weight, there will be less mass gain than an hypertrophy training and there will be an improvement of the central neural system. Why is that?
Working with sub-maximal weights, i.e. 2 set of 2 rep @ 90% of 1RM, the muscle fibres are not stressed enough to promote mass gain, compared to hypertrophy training; instead, most of the effort is focused on the motor units – neuron + the muscle that it innervates – and the central neural system, which includes:
  • Fiber Recruitment
  • Firing Rates
  • Intra-muscular Coordination
  • Inter-muscualr Coordination
  • Antagonist Disinhibition
  • Growth and Pruning

Moreover, a strong climber can climb longer and harder. It has been proven that sub-maximal training improves the muscle endurance (Hoof, Gran & Helgerud, 2002).

As my friend Joe The Climber writes here, why there are strength and conditioning programs for almost every sport and not for climbing?

We decide to try it out.

Second part coming soon; don't worry about that.


REFERENCE (like a pro)

Hoff, J., Gran, A., Helgerud, J. (2002).Maximal strength training improves aerobic endurance performance.
Scandinavian Journal of Medicine & Science in Sports, 12(5), 288-295.

Sunday, December 15, 2013

Killer Upper Arm Workout

Hi Everybody!

Here there is a very effective and challenging workout for your biceps and triceps.

Take a look.


You may ask:"What the hell  does 3NEG mean!?"
No Panic! I will show you.

3NEG means that once you have completed all the ten reps, you will perform three negative (or eccentric) repetitions straight away.
If you are pumping your biceps properly, you will not be able to lift the dumbbell after ten or elven reps; so, in order to perform the 3NEG, use the free arm to pull the weight to the chest.
The eccentric movement should last between three and six seconds.

Instead, SLOW means to perform the Push Down in a slow and controlled fashion. Both the concentric and eccentric movement should take two or three seconds. Moreover, make sure you lock your shoulders and elbows to focus the effort on the triceps; always engage your abs.
If you would like to make this exercise more challenging, after the concentric movement, rotate your wrist 90° out and squeeze your triceps hard for one second. I guarantee that it will burn! 

And finally last, but not the least, the STRIPPING(1). It simply means to drop the weight after completing ten repetitions and do other 10 reps straight away.
Push\pull + Drop + Push\pull = one series

When you are pumping iron, always remember to squeeze the muscles you are working!

The workout should take about one hour with warm-up and cool-down.
Try it and let me know how it went ;)

Enjoy it,
CronosVirus00

Wednesday, December 11, 2013

The 5-0-5 Agility Drill

Today I would like to talk about one of my favourite agility drill: the 5-0-5 acceleration test.


The idea of this drill is to found out  how fast an athlete can fully stop from max speed and sprint back again.
This drill can be used in those sports where agility is a "must", such as American football, basket, football etc etc.

Let's see how this drill works.
Our pinkish cubic athlete will sprint from a distance that allows him to reach sub max speed before the 5 meters mark; generally, 10 meters away is a good distance. So, he will run toward the stop line, stop in front of it, turn back, and sprint again to the starting point.
The time starts when the athlete pass the 5m mark for the first time and we will stop the clock when he pass the 5m mark for the second time.

One key point of this drill is the stop phase. When the athlete reaches the stop line, he does NOT perform a change of direction (one foot on the line and sprint back); instead, he places boot feet in front of the line and then sprint back. Basically, he has to perform an 180° spin.
Moreover, the athlete, on the way back, has to sprint toward the starting point and not decelerate after the 5m mark.

We can adjust the marks according to our needs. For instance, we can start the clock at 10m and stop it when the athlete reach the 10m mark again.

In order to have an accurate result, is better to perform this test three time, allowing the athlete to have enough rest between sets. Moreover, we can do a practice set before the drill begin.