Weighing all the variables up, is there a case for massive individual response to strength training and speed adaptations? Partlly due to fibre type, genetics, previous training etc, maybe?
Unclear
I don't understand you questions, so I can't reply.
Something I don't understand fully - eccentric loading.
Eccentric Loading
What don't you understand about eccentric loading; what questions do you have on it?
Barry Ross's deadlifts do not load the eccentric, the bar is dropped. I get the reasoning here....eccentric loading is hypertrophic (is it, though?) and the aim is to increase relative strength, to limit mass.
The Deadlift
There Deadlift is a concentric movement. There is very little, if any eccentric component to it. regardless of if you drop the bar or hold on while it drop to the floor.
Hypertrophy Response
There isn't much of a hyptrophic response to sets with low repetition Deadlifts, nor any other exercises. Thus, even the minuscule thatt might occur with holding on to the bar as it falls to the floor vs dropping the bar from the top, is not hypertrophic.
Metabolic Stress
The predominate factor for hypertrophy/increasing muscle mass is Metabolic Stress. aka, The Pump.
To elicit hypertrophy moderate to high repetition need to be preformed with light to moderate loads, with short rest periods taken between sets; the Traditional Bodybuilding Protocol.
Low repetition sets, with long rest period between sets does not produce Metabolic Stress.
Recovery Rate
As you know, a greater amount of muscle damage occurs with an Eccentric Action vs a Concentric Contraction.
When you eliminate the Eccentric Action in any movement and only preform the Concentric Contraction, muscle recovery occurs much faster.
Now let examine Ross' Deadlift Program
The Holy Grail in Speed Training: A Fitness article
1) Dynamic stretch before each session, static stretch after each session.
I agree. Dynamic Stretches turn on the Fast Twitch Muscle Fiber.
Connective Tissue are like String Cheese; ridge when cold, more pliable when warmed up. That is whey Static Stretches should always be performed at the end of a sessin.
2)
Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED
a) Plyometrics at the end of each set, within 1 minute of set completion
Post Activiation Potentiation Training
Ross's Deadlift followed by a Plyometric Movement is Post Activation Training; aka Complex Training.
I have post information before the benefits of Post Activation Training/Complex Training as a means of increasing Power and or Speed, dependent on how the program is written.
Building Strength and Power With Complex Training - World Class Bodybuilding Forum
My training revolves around Post Activation Training. The article listed above provides more information on it. I co-wrote it in 2001 for Powerlifting USA magazine.
...with swings, the eccentric is loaded and exponentially so relative to the bell size, as power plates reveal in some studies. I don't know really but I wouldn't say swings add mass to the hamstrings.
Eccentric Component of Kettlebell Swings
One of the benefits of Kettlebell Swing is it develop the Stretch Reflex. Research show that up to 18% more Power Output can be produce when the Stretch Reflex is evoked.
Kettlebells Swings For Hamstring and Glute Mass
Again, the dominate factor for Hypertrophy is Metabolic Stress, The Pump.
That mean if you follow the protocol dictate above; moderate to high repetition need to be preformed with light to moderate loads, with short rest periods taken between sets. you will increase muscle mass in your hamstrings and glutes.
So could Ross's programme success be due to something else or a combination of other inputs?
Super Sets
Based on the information in Ross' article, his implementation of Post Activation Potentiation is the prime factor.
So what about the rest of us, non elites and generalists? Is a deadlift protocol for an elite sprinter appropriate for all?
It Works For Everyone
Post Activation Potentiaton Training work for everyone, providing the program is well written and executed.
And then Lemaitre, getting slower.
Reference Previous Post
That answer was provided in my previous post.
Or, stick to an easy moderate strength approach with sprinting in the mix. Or a sprint programme, moderating max velocity and volume with loading parameters of strength/movements to suit recovery.
Conjugate Training
Combining two different type of Strength Training into one training program is very effective.
However, as you noted, it a bit of a juggling act to make sure you elicit a greater training effect without overtraining.
Kenny Croxdale