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Other/Mixed Eccentrics

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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What about the use of "Successive Induction"?
Defining Successive Induction

For those following this thread, lets define it for them so that we might dicuss it.

Successive Induction

Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular movement to allow for a stronger contraction of the AGONIST muscle group during the CONCENTRIC portion of the movement.

How this works:

By focusing and contracting the antagonist muscle during the eccentric phase of the movement it tells the agonist muscle to “turn off’ the inhibiting mechanisms which stop the muscle contracting maximally
i.e. the gogli tendon organ. However because the agonist muscle is still under load (i.e. still holding onto the weight) it cannot ‘turn off’ which creates more and more tension through the agonist muscle.

Let's break this down some more...

The Golgi Tendon Organ

Think of the Golgi Tendon Organ like the electric breaker at your house. If too much current is coming in, the breaker is tripped, turning off the electricity.

The Golgi Tendon essentially works the same way. If too much force is occuring in a muscle contraction, it shuts down the contraction.

Resetting The Golgi Tendon Organ

The Golgi Tendon is set up to shut down an exercise when it preceives there is too much force for the muscle to handle. It is a safety mechanism, like the electric breaker at your house

Progressive Resistance Training in which weight is gradually increase in an exercise reprograms the Golgi Tendon so that it takes more force to shut it down.

It's amounts to switching your electric outlet from being a 15 amp circuit to a 20 amp circut so that it doesn't trip the break at your house.

Agonist Muscles

These are the muscle invovled an exercise.

Antagonist Muscle

These are the muscle not invovled in an exercise.

Example

1) Triceps Pushdown

The Triceps are the Agonist.

The Biceps are the Antagonist.

2) Curl

The Biceps are the Agonist.

The Triceps are the Antagonist,

Genearally, Muscles of the Upper Body are simple. They have a opposing Muscles that are Agonist/Agonist: Biceps/Triceps, Pecs/Lats, etc.

The Agonist being the Gas and the Antagonist the Bake.

Car Analogy

Agonist Muscles: Think of them as the gas pedal.

Antagonist Muscles: Think of them as the brake.

During an Agonist Muscle Exercise, the Antagonist Muscles provides a braking effect to protect the muscle from too much force.

Thus, when performing an Agonist Exercise, the Antagonist Muscle prevents maximal or optimal force production in the Agonist Exercise.

When the Atagonist Muscle are engaged in the Agonist Exercise, it amount driving with the brake on.

How To Disengage That Antagonist Brake

1) Successive Induction

This one method.

However, I am more of a fan off these two...

2) Atagonist Exercise Prior To Angonist Exercise

Performing an Antagonist Exercise with a fairly easy, moderate load prior to an Agonist Exercise disengages the Braking Effect of the Antagonist Muscles. This allows greater force production in the Agonist Exercise (a heavier load or more power to be produced).

3) Stretching The Antagonist Muscles Prior To The Angonist Exercise

This method disengages the Braking Effect of the Antagonist Muscles. I perfer this approach.

However, things work differenty with the Lower Body due to,,,

Lombard's Paradox


When rising to stand from a sitting or squatting position, both the hamstrings and quadriceps contract at the same time, despite them being antagonists to each other.

Due to the fact that Agonist and Antagonist are engaged in Lower Body Movements, a differennt approach needs be employed rather than "Disengaging The Antagonist Brake" (Successive Induction, Antagonist Exercise Prior to Agonist Exercise, or Antagonist Stretch Prior to Agnoist Exericse) posted above.

please tell me, anyone, about what they think of this sort of "periodization"-
Periodization Training

This means you have a plan rather then wondering around aimlessly.

A Periodization Plan is composed of a specific number of weeks of Progressive Loading/Intenstiy; providing stress and then allowing the muscle to become stronger.

Periodization Plans come with a beginning with easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.

The following week, a New Periodization Training Plan is begun with an easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.

The Length Of Periodization Training Plans

1) Novice Lifters

They adapt slowly. They are able to make progresss on programs of around 12 week before beginning a New Periodization Plan.

2) Advance Lifters

They adapt quickly. They are able to make progresss on programs of around 3 - 4 week before beginning a New Periodization Plan.

3) Intermediats Lifter

Their Periodization Plan falls in between Novice and Advance Lifters.

Recovery and Growth

The New Periodization Plan of starting over with an easy load allows for Recovery. Recover is where growth take place.
 
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What I am trying to say is instead of the "dynamic effort method" per se before the lifting of "maximal weights" one would use "Successive Induction" (Pull and Push) with these "moderate weights" along with developing an "aerobic base" such as Pavel, Calvin Dietz or Suvorov would recommend. After this one can progress to either "Heavy weights" or a more "acidic environment". Any and all criticism is welcome.
 
instead of the "dynamic effort method" per se before the lifting of "maximal weights"

Unclear

1) Performing Power Trainng First


If you mean performing Power Training as the fist exercise and then performing Max Effort Training, yes that is the correct sequence.

Or you are making some type of reference to...

2) PAP, Post Activation Potentiation Training

Let's address it, define it and describe it.

Two Types of PAP

1) Complex PAP Trainng


a) Heavy Set.

This involves performing a Heavy Set with an exercise first.

The Heavy Set needs to be in the 70-90% of 1 Repetition Range for that particular exercise.

The Repetition or Repetitions need to be limited to 1-3 for the Heavy Set. This ensure the Post Activation Potential is elicited without muscle fattigue.

Many individual have a tendency to "Rep Out" with the Heavy Load; which is counter productive.

Performing a 70% of 1 Repetition Max with an Auxliliary Exercise with a similar movement patter to the Dynamic Effort Movement that follows. It evokes greater Force Production, Power Output; which is the Training Objective.

Rest after the Heavy Set for about 3 mintes, then perform the...

b) Dynamic Effort Exericise

i) Power Development

Dynamic Effort is all about Maximizing Power Output and Development.

With a Traditional Strength Movement like a Squat, Bench Press, Deadlift, etc., Power is optimally produced and developed with load of 48-62% of 1 Repetition Max in it with 1-3 Repetitions in the Set.

Once the Power Set is completed, a Rest Period of 3 minutes or longer is taken.

Alternating The Heavy Auxiliary Exercise with Dynamic Effort Exercise

The PAP Program involves multiple "Super Sets" in which a Heavy Set is performed and then followed by the Dynamic Effort; a Moderate Load for Power or a Lighter Load for Speed.

2) Contrast PAP Training

This method employs the same exercise for with the Heavy Load and Dynamic Effort Movement. Thus, a Heavy Squat is performed first followed by a Dynamic Effort Moderate Squat.

Maximal Weights

With PAP, do Not perform the Heavy Movement with a Maximimal Load. Doing so, limits or negates Dynamic Effort Power is produced and developed.

Summary

1) PAP employs the Agonist Muscle.

2) "Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular movement to allow for a stronger contraction of the AGONIST muscle group during the CONCENTRIC portion of the movement."

Thus, PAP and Successive Induction" are two completely different methods.

"Successive Induction" (Pull and Push) with these "moderate weights" along with developing an "aerobic base"

Post 21

In my above post, Poste21, I addressed the use of Pull/Push or Push/Pull as a method for performing and Antagonist Exercise prior Agonist Exercise, which increased Force Production in the Agonist Movement.

With that said, Stretching the Antagonist Musles prior to the Agonist Muscle, increases Force Production in the Agonist Movement.

Developing An Aerobic Base

Performing any type of Resistance Circuit increases and develops and aerobc base.

However, the issue with Resistance Circuits is the aerobic base is developed at the expense in Maximum Strength, Power and Speed.

French Contrast Training

This method is one that Dietz has recommended.

It is Resistance Circuit Training; which increases aerobic capacity at the expense of Maximum Strength, Power and Speed.

Developing The Aerobic Base

For Strength and Power Athletes, I am a proponent of...

1) HIIT (High Intensity Interval Cardio Training)

Sprints with short rest periods betwen each Sprint.

I am a proproponent of Dr Jamie Timmon's Method.

Total Sprint Workout Time: 10 Minutes or less; it's very effective and brutal.

2) SupraMaximal Cardio Intensity Training

Sprints with long rest period taken between Sprints.

3) High Intensity Resistance Training

Essentially Sprint Training Protocl with Weights.

EMOM, Every Minute On The Mnunite Kettlebell Swings

This is definitely one of the most effective High Intensity Resistance Training movement methods there is.

Higher Repetition Kettlebells Swings

The Higher Repetition EMOM approach is productive.

Lower Repetition, Higher Loads

Individual who's goal is geared toward Maximum Strength, Power and/or Speed will find the EMOM Lower Repetition/Higher Load method caters more to their objetive.

Cluster Set Kettlebell Swing

EMOM is essentially Cluster Set Training.

Researech

1) Low Repetition performed with fairly a Heavy Load with Short Rest Periods Repetition in each Set has demonstrated to be one one of the optimal ways of Maintaining Power Output with each Repetiton in each Set; greater Power is developed with Cluster Set Training.

Dr Grgg Haff's reserach has demonstrated the effectiveness of Cluster Set Training as a mean of increasing Power.

Dr Daniel Baker is one of the leading experts on Velolcity Training (another term for Power), which increases Power.

2) Hypertrophy Cluster Set Training

Dr Jonathan Oliver's research found Hypertrophy Cluster Set Training enabled athletes to develop Power, Strength and increase Muscle Mass with Cluster Sets. Information on this protocol has been posted on StrongFirst a few times.

Traditional Hypertrophy Training

Traditonal Hypertrophy Training appears to be slightly more effective at increasing muscle mass due to Lactate Production (not Lactic Acid; a misued term). Lactate's downstream effect trigger an anabolic response; gain in muscle mass.

However, research from Haff and Oliver indicates Cluster Hypertrophy may be a close second; due the fact that with Cluster Sets enable Higher Load and greater Tonnage (Volume).
 
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Defining Successive Induction

For those following this thread, lets define it for them so that we might dicuss it.

Successive Induction

Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular movement to allow for a stronger contraction of the AGONIST muscle group during the CONCENTRIC portion of the movement.

How this works:

By focusing and contracting the antagonist muscle during the eccentric phase of the movement it tells the agonist muscle to “turn off’ the inhibiting mechanisms which stop the muscle contracting maximally
i.e. the gogli tendon organ. However because the agonist muscle is still under load (i.e. still holding onto the weight) it cannot ‘turn off’ which creates more and more tension through the agonist muscle.

Let's break this down some more...

The Golgi Tendon Organ

Think of the Golgi Tendon Organ like the electric breaker at your house. If too much current is coming in, the breaker is tripped, turning off the electricity.

The Golgi Tendon essentially works the same way. If too much force is occuring in a muscle contraction, it shuts down the contraction.

Resetting The Golgi Tendon Organ

The Golgi Tendon is set up to shut down an exercise when it preceives there is too much force for the muscle to handle. It is a safety mechanism, like the electric breaker at your house

Progressive Resistance Training in which weight is gradually increase in an exercise reprograms the Golgi Tendon so that it takes more force to shut it down.

It's amounts to switching your electric outlet from being a 15 amp circuit to a 20 amp circut so that it doesn't trip the break at your house.

Agonist Muscles

These are the muscle invovled an exercise.

Antagonist Muscle

These are the muscle not invovled in an exercise.

Example

1) Triceps Pushdown

The Triceps are the Agonist.

The Biceps are the Antagonist.

2) Curl

The Biceps are the Agonist.

The Triceps are the Antagonist,

Genearally, Muscles of the Upper Body are simple. They have a opposing Muscles that are Agonist/Agonist: Biceps/Triceps, Pecs/Lats, etc.

The Agonist being the Gas and the Antagonist the Bake.

Car Analogy

Agonist Muscles: Think of them as the gas pedal.

Antagonist Muscles: Think of them as the brake.

During an Agonist Muscle Exercise, the Antagonist Muscles provides a braking effect to protect the muscle from too much force.

Thus, when performing an Agonist Exercise, the Antagonist Muscle prevents maximal or optimal force production in the Agonist Exercise.

When the Atagonist Muscle are engaged in the Agonist Exercise, it amount driving with the brake on.

How To Disengage That Antagonist Brake

1) Successive Induction

This one method.

However, I am more of a fan off these two...

2) Atagonist Exercise Prior To Angonist Exercise

Performing an Antagonist Exercise with a fairly easy, moderate load prior to an Agonist Exercise disengages the Braking Effect of the Antagonist Muscles. This allows greater force production in the Agonist Exercise (a heavier load or more power to be produced).

3) Stretching The Antagonist Muscles Prior To The Angonist Exercise

This method disengages the Braking Effect of the Antagonist Muscles. I perfer this approach.

However, things work differenty with the Lower Body due to,,,

Lombard's Paradox


When rising to stand from a sitting or squatting position, both the hamstrings and quadriceps contract at the same time, despite them being antagonists to each other.

Due to the fact that Agonist and Antagonist are engaged in Lower Body Movements, a differennt approach needs be employed rather than "Disengaging The Antagonist Brake" (Successive Induction, Antagonist Exercise Prior to Agonist Exercise, or Antagonist Stretch Prior to Agnoist Exericse) posted above.


Periodization Training

This means you have a plan rather then wondering around aimlessly.

A Periodization Plan is composed of a specific number of weeks of Progressive Loading/Intenstiy; providing stress and then allowing the muscle to become stronger.

Periodization Plans come with a beginning with easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.

The following week, a New Periodization Training Plan is begun with an easy load and end in the final week of pushing the exercise to failure or close to it; which concludes that Periodazation Plan.

The Length Of Periodization Training Plans

1) Novice Lifters

They adapt slowly. They are able to make progresss on programs of around 12 week before beginning a New Periodization Plan.

2) Advance Lifters

They adapt quickly. They are able to make progresss on programs of around 3 - 4 week before beginning a New Periodization Plan.

3) Intermediats Lifter

Their Periodization Plan falls in between Novice and Advance Lifters.

Recovery and Growth

The New Periodization Plan of starting over with an easy load allows for Recovery. Recover is where growth take place.

Unclear

1) Performing Power Trainng First


If you mean performing Power Training as the fist exercise and then performing Max Effort Training, yes that is the correct sequence.

Or you are making some type of reference to...

2) PAP, Post Activation Potentiation Training

Let's address it, define it and describe it.

Two Types of PAP

1) Complex PAP Trainng


a) Heavy Set.

This involves performing a Heavy Set with an exercise first.

The Heavy Set needs to be in the 70-90% of 1 Repetition Range for that particular exercise.

The Repetition or Repetitions need to be limited to 1-3 for the Heavy Set. This ensure the Post Activation Potential is elicited without muscle fattigue.

Many individual have a tendency to "Rep Out" with the Heavy Load; which is counter productive.

Performing a 70% of 1 Repetition Max with an Auxliliary Exercise with a similar movement patter to the Dynamic Effort Movement that follows. It evokes greater Force Production, Power Output; which is the Training Objective.

Rest after the Heavy Set for about 3 mintes, then perform the...

b) Dynamic Effort Exericise

i) Power Development

Dynamic Effort is all about Maximizing Power Output and Development.

With a Traditional Strength Movement like a Squat, Bench Press, Deadlift, etc., Power is optimally produced and developed with load of 48-62% of 1 Repetition Max in it with 1-3 Repetitions in the Set.

Once the Power Set is completed, a Rest Period of 3 minutes or longer is taken.

Alternating The Heavy Auxiliary Exercise with Dynamic Effort Exercise

The PAP Program involves multiple "Super Sets" in which a Heavy Set is performed and then followed by the Dynamic Effort; a Moderate Load for Power or a Lighter Load for Speed.

2) Contrast PAP Training

This method employs the same exercise for with the Heavy Load and Dynamic Effort Movement. Thus, a Heavy Squat is performed first followed by a Dynamic Effort Moderate Squat.

Maximal Weights

With PAP, do Not perform the Heavy Movement with a Maximimal Load. Doing so, limits or negates Dynamic Effort Power is produced and developed.

Summary

1) PAP employs the Agonist Muscle.

2) "Successive Induction is basically focussing on contracting the ANTAGONIST muscle group during the ECCENTRIC portion of a particular movement to allow for a stronger contraction of the AGONIST muscle group during the CONCENTRIC portion of the movement."

Thus, PAP and Successive Induction" are two completely different methods.



Post 21

In my above post, Poste21, I addressed the use of Pull/Push or Push/Pull as a method for performing and Antagonist Exercise prior Agonist Exercise, which increased Force Production in the Agonist Movement.

With that said, Stretching the Antagonist Musles prior to the Agonist Muscle, increases Force Production in the Agonist Movement.

Developing An Aerobic Base

Performing any type of Resistance Circuit increases and develops and aerobc base.

However, the issue with Resistance Circuits is the aerobic base is developed at the expense in Maximum Strength, Power and Speed.

French Contrast Training

This method is one that Dietz has recommended.

It is Resistance Circuit Training; which increases aerobic capacity at the expense of Maximum Strength, Power and Speed.

Developing The Aerobic Base

For Strength and Power Athletes, I am a proponent of...

1) HIIT (High Intensity Interval Cardio Training)

Sprints with short rest periods betwen each Sprint.

I am a proproponent of Dr Jamie Timmon's Method.

Total Sprint Workout Time: 10 Minutes or less; it's very effective and brutal.

2) SupraMaximal Cardio Intensity Training

Sprints with long rest period taken between Sprints.

3) High Intensity Resistance Training

Essentially Sprint Training Protocl with Weights.

EMOM, Every Minute On The Mnunite Kettlebell Swings

This is definitely one of the most effective High Intensity Resistance Training movement methods there is.

Higher Repetition Kettlebells Swings

The Higher Repetition EMOM approach is productive.

Lower Repetition, Higher Loads

Individual who's goal is geared toward Maximum Strength, Power and/or Speed will find the EMOM Lower Repetition/Higher Load method caters more to their objetive.

Cluster Set Kettlebell Swing

EMOM is essentially Cluster Set Training.

Researech

1) Low Repetition performed with fairly a Heavy Load with Short Rest Periods Repetition in each Set has demonstrated to be one one of the optimal ways of Maintaining Power Output with each Repetiton in each Set; greater Power is developed with Cluster Set Training.

Dr Grgg Haff's reserach has demonstrated the effectiveness of Cluster Set Training as a mean of increasing Power.

Dr Daniel Baker is one of the leading experts on Velolcity Training (another term for Power), which increases Power.

2) Hypertrophy Cluster Set Training

Dr Jonathan Oliver's research found Hypertrophy Cluster Set Training enabled athletes to develop Power, Strength and increase Muscle Mass with Cluster Sets. Information on this protocol has been posted on StrongFirst a few times.

Traditional Hypertrophy Training

Traditonal Hypertrophy Training appears to be slightly more effective at increasing muscle mass due to Lactate Production (not Lactic Acid; a misued term). Lactate's downstream effect trigger an anabolic response; gain in muscle mass.

However, research from Haff and Oliver indicates Cluster Hypertrophy may be a close second; due the fact that with Cluster Sets enable Higher Load and greater Tonnage (Volume).
Hello,
What I am talking about is using "moderate resistance" at "maximum tempo" over time. This being the "predominate" (or rather "exclusive") training method for a "long" time"-Let's say 3 months. Then switching to "maximal weights"(85%+) which now the body is in the "habit" of "accelerating". As far as "aerobic" it either "steady state" (NOT intervals) and/or "tempo" (such as Charlie Francis used with Ben Johnson).
 
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What I am talking about is using "moderate resistance" at "maximum tempo" over time.
Limited Information

This is still unclear. Hard to know without more information.

Moderate Resistance at Maximum Tempo

This might mean you are referring to Power Training.

This being the "predominate" (or rather "exclusive") training method for a "long" time"-Let's say 3 months.

3 Month Program

A General Guideline fo for the length of a Training Prgram is based on...

Training Age

This means how long someone has been training.

1) Novice Lifers

They adapt slowly. That means they can make gain performing the same program for a longer period of time than an Advanced or Intermediate Lifter.

With that said, a Novice Lifter should change their exercises or program about every 8 weeks. Peforming it for 3 months (12 weeks) is something that I don't recommend.

2) Advance Lifters

They adapt quickly. They need to change things up about every 3 - 4 weeks.

3) Intermediate Lifters

They fall somewhere in between Novice and Advanced.
As far as "aerobic" it either "steady state"

Steady State

What type do you mean?

Walking or Jogging? For how long? At what Heart Rate Percentage? How many time per week?


(NOT intervals) and/or "tempo" (such as Charlie Francis used with Ben Johnson).

Charlie Francis

Definitely one of the best coaches every.

I am not familiar with the "Tempo Training" that "Francis used with Ben Johnson".

Please Enlighten me?
 
Hello,
As Jay described it " dynamic effort method" as it is "classically described" (let's say by Louie Simmons). Exactly the same. Not effective over more than 3-4weeks? Not if I change out the exercises but I am sure that the "rate of improvement slows down". Sets a "foundation" for "accelerating" the bar when 90%+ weights are introduced. "Velocity" as a "base", not "Force". As far as aerobics- 3x per week 30-45 minutes "Maffetone method" (180-age). "Tempo Running"- 60-70% of "maximum speed".
 
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" dynamic effort method",,,(let's say by Louie Simmons)...Exactly the same. Not effective over more than 3-4weeks?
Breaking It Down

Let's focus on this misconception and break it down; nothing else will be addressed in this post.

Simmons' referrences "Dynamic Effort" as Speed Training, which is incorrect.

Speed Training With Traditional Strength Exercises

Traditional Strength Training Exercises are Squats, Bench Press, Deadlift, etc.

Speed Training Percentages

Speed Training involves performing Traditional Strength Training Exercise with 10-40%, of 1 Repetition Max; with the sweet spot being around 30% of 1 Repetition Max. Source: Verkhoshansky, Fundamentals of Special Strength. A brillian piece of work.

For those unfamiliar with Verkoshansky, he is regarded as the "Father of Plyometrics"; someone who was decades ahead of his time.

Power Training Percentages

Power Training with Traditional Strength Training Movements is developed with load of 46-62% oi 1 Repetition Max. Source: The Load That Maximizes the Average Mechanical Power Output During Explosive Bench Press Throws in Highly Trained Athletes, Journal of Strength and Conditioning Research, 2001, 15(1), 20–24 q 2001 National Strength & Conditioning Association

The 46-62% Power Training Percentages applie to Squats, Deadlifts, etc./

Power = Mass X Velocity (Acceleration). In common terms, Power is the combination of Maximum Strength X Speed.

Force Velocity Curve

1667902711621.png

Think of Maximum Strength, Power and Speed as being on a See Saw

1) Maximum Strength is on one end of the See Saw.

2) Speed is on the opposite end of the See Saw.

3) Power is in between on the See Saw. It is the combination of Maximum Strength and Speed.

Simmons' Dynamic Effort Training Percentages

Simmmons' Training Percentages of around 45 to 60% falls into the Power Training category; it is Not Speed Training. Thus, Simmons Speed Training is a misnomer that continues to be incorectly pertuated.

"Not Effective Over 3 - 4 Weeks"

That statement essentially applies to everything; Maximum Strength Training, Power, Speed, Hypertrophy, etc.

it has to do with...

The General Adaptation Syndrome, GAS

It was coined by Hans Selye around 1923 in regard to diseases; you either adapt (via your immune system) or you die (the disease conquers your immune system)

The General Adaptation Syndrome applies to Training and Diet (gaining or losing weight).

The Generall Adaptation Syndrome has been dummbed down to "Muscle Confusion".

Revisiting Training Age

How quickly an individual adapts to training has to do with their Training Age; reference in the previous post.

Once Adaption Occurs, progress stops.

As the saying goes...

"Everything Works But Nothing Works Forever:

The key to maintaining continual progress is...

Periodization Training

This is a Planned Training Program for a certain number of weeks, dependent on Training Age.

The concept of Periodization Training has been dumbbed down to misleading information on "DeLoad" and "ReLoad".

A Periodization Training Cycle starts off with a light, easy load and intensifies each week, The final week of the prgram is pushed to the limit or near to it.

Once the final week is completed, a New Periodization Training Cycle is begun with a light, easy load then progresses to the final week of it.

This cyclical effect ensure Recovery Time. Recovery is where "Super Competation" takes place; you make gain in the Strength you are training: Maximum Strength, Power, Speed, Hypertrophy, etc.

Conjugate Training

Conjugate Training means training different Strengths in the same Training Cycle; which is what Olympic Lifter do.

They use Traditional Exercises (Squat and Press) to increase Maximum Strength, which assist in the development of Power and Speed. That because...

Strength Is The Foundation of Power

Novice Lifters intially increase Power by increasing Maximum Strenth.

However, as they move into being Intermeidate and/or Advance Lifters, specific Power and/or Speed Training needs to be incorporated.

"Lifting Heavy Weighs Makes Your Slow"

There s is valitidy to this.

Individuals who only perform Maximum Strength Training in thier program, gain Maximum Strength at the expense of Power and Speed.

The reason for this has to do with a...

Shift In Muslce Fiber Type

1) Maximum Strength Training Only

Fast IIa Muscle Fiber are primarily developed and trained only with Maximum Strength Training

2) Power and/pr Speed Training Only

"Super Fast" Type IIb/x Muscle Fiber are primarily developed and training with only Power and/Speed are trained.

Research and empirical data have demonstrate this.

One of the best research articles on this is...

A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters
Journal of Strength and Conditioning Research, 1999, 13(1), 58–66 q 1999 National Strength & Conditioning Association
file:///C:/Users/Admin/Downloads/McBride%20Olympic%20Lift%20Powerlift%20Sprinter%20(4).pdf

1) Powerlifter were the stronger.

2) Olympic Lifter produce the greatest Power Output.

3) Sprinter were the Speed Athletes.

Take Home Message

1) The only way to maintain and increase Power is to continue to train it in a well written and performed Periodization Training Program.

2) Periodization Training Cycles are fundamental to ensuring progress in all the Strengths.

That means maintaining Dynamic Effort Training in a training program is imperative.

It amount to, "Use it (maintain/deve;pe Dynamic Effort Power Training) or lose it."

Dynamic Effort (Power Training) needs to be "Periodized" as a mean of increasing gains in Power.

2) The Westside Method

Speed (Power Training) is incorporazted on a weekly basis. Power enhances Maximum Strength; eliciting a Synergistic Effect.

3) Olympic Lifters

These are the "Poster Children" for Power Training and develoment.

The foudation of their training involves Power (Olympic Lifts) and Maxium Strength Training (Squat/Press, etc)
 
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Breaking It Down

Let's focus on this misconception and break it down; nothing else will be addressed in this post.

Simmons' referrences "Dynamic Effort" as Speed Training, which is incorrect.

Speed Training With Traditional Strength Exercises

Traditional Strength Training Exercises are Squats, Bench Press, Deadlift, etc.

Speed Training Percentages

Speed Training involves performing Traditional Strength Training Exercise with 10-40%, of 1 Repetition Max; with the sweet spot being around 30% of 1 Repetition Max. Source: Verkhoshansky, Fundamentals of Special Strength. A brillian piece of work.

For those unfamiliar with Verkoshansky, he is regarded as the "Father of Plyometrics"; someone who was decades ahead of his time.

Power Training Percentages

Power Training with Traditional Strength Training Movements is developed with load of 46-62% oi 1 Repetition Max. Source: The Load That Maximizes the Average Mechanical Power Output During Explosive Bench Press Throws in Highly Trained Athletes, Journal of Strength and Conditioning Research, 2001, 15(1), 20–24 q 2001 National Strength & Conditioning Association

The 46-62% Power Training Percentages applie to Squats, Deadlifts, etc./

Power = Mass X Velocity (Acceleration). In common terms, Power is the combination of Maximum Strength X Speed.

Force Velocity Curve

View attachment 19604

Think of Maximum Strength, Power and Speed as being on a See Saw

1) Maximum Strength is on one end of the See Saw.

2) Speed is on the opposite end of the See Saw.

3) Power is in between on the See Saw. It is the combination of Maximum Strength and Speed.

Simmons' Dynamic Effort Training Percentages

Simmmons' Training Percentages of around 45 to 60% falls into the Power Training category; it is Not Speed Training. Thus, Simmons Speed Training is a misnomer that continues to be incorectly pertuated.

"Not Effective Over 3 - 4 Weeks"

That statement essentially applies to everything; Maximum Strength Training, Power, Speed, Hypertrophy, etc.

it has to do with...

The General Adaptation Syndrome, GAS

It was coined by Hans Selye around 1923 in regard to diseases; you either adapt (via your immune system) or you die (the disease conquers your immune system)

The General Adaptation Syndrome applies to Training and Diet (gaining or losing weight).

The Generall Adaptation Syndrome has been dummbed down to "Muscle Confusion".

Revisiting Training Age

How quickly an individual adapts to training has to do with their Training Age; reference in the previous post.

Once Adaption Occurs, progress stops.

As the saying goes...

"Everything Works But Nothing Works Forever:

The key to maintaining continual progress is...

Periodization Training

This is a Planned Training Program for a certain number of weeks, dependent on Training Age.

The concept of Periodization Training has been dumbbed down to misleading information on "DeLoad" and "ReLoad".

A Periodization Training Cycle starts off with a light, easy load and intensifies each week, The final week of the prgram is pushed to the limit or near to it.

Once the final week is completed, a New Periodization Training Cycle is begun with a light, easy load then progresses to the final week of it.

This cyclical effect ensure Recovery Time. Recovery is where "Super Competation" takes place; you make gain in the Strength you are training: Maximum Strength, Power, Speed, Hypertrophy, etc.

Conjugate Training

Conjugate Training means training different Strengths in the same Training Cycle; which is what Olympic Lifter do.

They use Traditional Exercises (Squat and Press) to increase Maximum Strength, which assist in the development of Power and Speed. That because...

Strength Is The Foundation of Power

Novice Lifters intially increase Power by increasing Maximum Strenth.

However, as they move into being Intermeidate and/or Advance Lifters, specific Power and/or Speed Training needs to be incorporated.

"Lifting Heavy Weighs Makes Your Slow"

There s is valitidy to this.

Individuals who only perform Maximum Strength Training in thier program, gain Maximum Strength at the expense of Power and Speed.

The reason for this has to do with a...

Shift In Muslce Fiber Type

1) Maximum Strength Training Only

Fast IIa Muscle Fiber are primarily developed and trained only with Maximum Strength Training

2) Power and/pr Speed Training Only

"Super Fast" Type IIb/x Muscle Fiber are primarily developed and training with only Power and/Speed are trained.

Research and empirical data have demonstrate this.

One of the best research articles on this is...

A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters
Journal of Strength and Conditioning Research, 1999, 13(1), 58–66 q 1999 National Strength & Conditioning Association
file:///C:/Users/Admin/Downloads/McBride%20Olympic%20Lift%20Powerlift%20Sprinter%20(4).pdf

1) Powerlifter were the stronger.

2) Olympic Lifter produce the greatest Power Output.

3) Sprinter were the Speed Athletes.

Take Home Messate

1) The only way to maintain and increase Power is to continue to train it in a well written and performed Periodization Training Program.

2) Periodization Training Cycles are fundamental to ensuring progress in all the Strengths.

That means maintaining Dynamic Effort Training in a training program is imperative.

It amount to, "Use it (maintain/deve;pe Dynamic Effort Power Training) or lose it."

Dynamic Effort (Power Training) needs to be "Periodized" as a mean of increasing gains in Power.

2) The Westside Method

Speed (Power Training) is incorporazted on a weekly basis. Power enhances Maximum Strength; eliciting a Synergistic Effect.

3) Olympic Lifters

These are the "Poster Children" for Power Training and develoment.

The foudation of their training involves Power (Olympic Lifts) and Maxium Strength Training (Squat/Press, etc)
Hello,
Based on these observations the training Jay "advocated" was NOT speed but POWER training! But the effect was nonetheless as "described" when training over 3 months training it went to 90%+ and the barbell "accelerated".
 
Based on these observations the training Jay "advocated" was NOT speed but POWER training!
Westside Speed Day Training Percentages

The information regaring Speed Training Percentages was based how the Westside defined.

I NEVER mentioned Jay; I am assumring that your reference is to Jay Schroeder.

Lost In Translation

You definitely read a lot of information (a good thing) and have a lot of puzzle pieces. However, you often can't piece the together.

Your post are oten snippes of information that are hard to followm with little details.

With that in said, when posting, take in to consideration that to engage other, training concepts and method need to be defined and examples need to be provided.

Examples

1) Successive Induction


What about the use of "Successive Induction"?

I suspect that you and I are the only ones who know what it is.

When presenting information like this, define it, like this...

Defining Successive Induction

For those following this thread, lets define it for them so that we might dicuss it.

2) Moderate Resistance at Maximum Tempo
What I am talking about is using "moderate resistance" at "maximum tempo" over time.

This is a vague with little meaning.

a) Moderate Resistance needs to to be defined. One method is using the Percentage of 1 Repetion Max, as with Speed and Power Training Percentages that were defined and referenced.

b) Maximum Tempo needs to be defined, as well.
 
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Westside Speed Day Training Percentages

The information regaring Speed Training Percentages was based how the Westside defined.

I NEVER mentioned Jay; I am assumring that your reference is to Jay Schroeder.

Lost In Translation

You definitely read a lot of information (a good thing) and have a lot of puzzle pieces. However, you often can't piece the together.

Your post are oten snippes of information that are hard to followm with little details.

With that in said, when posting, take in to consideration that to engage other, training concepts and method need to be defined and examples need to be provided.

Examples

1) Successive Induction




I suspect that you and I are the only ones who know what it is.

When presenting information like this, define it, like this...



2) Moderate Resistance at Maximum Tempo


This is a vague with little meaning.

a) Moderate Resistance needs to to be defined. One method is using the Percentage of 1 Repetion Max, as with Speed and Power Training Percentages that were defined and referenced.

b) Maximum Tempo needs to be defined, as well.
First off your definition of me NOT being able to "piece it together" is "nonsensical" and "poorly defined". I HAVE NOT JUST TAKEN "snippets" and attempted to unite them. I describe things in terms of what I believe most people would understand on this forum. In the way that Jay would "describe it"- YES! BUT NOT the way he would DEFINE IT! The "moderate' percentages of 1rm was "described" by the Soviets (for example) as 55-85% of 1rm with a barbell as representing the "means" and "defined" by the "method" and that was the "Dynamic Effort Method" . By the term "Maximum Tempo" this means "accelerating the load" to the "Maximum" degree possible both "eccentrically" and "concentrically" and that Jay's "description" of what he calls "Velocity" to which some in this forum would call "Successive Induction" of course this not the "Dynamic Effort Method" as described by the Soviets OR Louie Simmons. As I recall I conducted between 3-6 months using the aforementioned 'Velocity" before moving on to the "Max Effort method" with 85%+ weights.
 
Maybe 5 years back I tried to do as many pushups as i can in a day, after a lot of regular pushups, when i couldn't push myself up i did only eccentric part of push up, then i dropped to knees. What a stupid idea it was, my mum had to help me eat soup next day because my hands were shaking too much.
 
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