Written by Team MD
06 January 2018

16NN160-TRAIN

Training Science - Eight Lab Findings

 

1) Train at the Same Time of Day as Competition

Body and muscle temperatures increase progressively throughout the day, which tends to improve performance and power events in the afternoon. A study from The National Center of Medicine and Science in Sports in Tunisia found that training at the same time of day as an important competition maximized performance. If the time of day of the competition is not known, training time is less important. Measures such as temperature, heart rate and blood pressure vary throughout the day— a phenomenon called diurnal variation. These changes become particularly important when traveling across time zones. (Journal Strength and Conditioning Research, 26: 697-708, 2012)

2) Bench Throw on Smith Machine Underestimates Power

The bench throw exercise involves bench pressing a bar rapidly, letting go of the bar briefly, and then catching it. Aside from the obvious safety concerns, the exercise is excellent for developing upper body power. Safety can be improved by using a Smith machine. Many coaches measure upper body power with the bench throw test on the Smith Machine. Jakob Vingren and colleagues from the University of North Texas found that this test underestimated upper body power because the counterbalanced system in the Smith machine increased the external load during the pushing phase of the lift. Researchers detected the power deficit by comparing the ground reaction force of the lift using a force plate and the acceleration of the weight using an accelerometer. (Journal Strength and Conditioning Research, 26: 641-647, 2012)

3) Turning on Muscle Cell Signaling Pathway for Growth

DNA in the cell nuclei contains the blueprints for making new proteins. In muscle cells, a pathway called ERK signals the genes to begin making new muscle proteins. A Texas A&M University study showed that weight training activated the ERK-signaling pathway, but the absolute intensity of training had little effect on signal activation. Time under tension is one of the most important factors for increasing muscle growth. The ERK pathway is important in this process. (Journal Strength and Conditioning Research, 26:599-607, 2012)

4) Check Your Posture When Doing Squats

When standing unloaded, most people naturally put more weight on one leg than another— a practice that scientists call weight distribution asymmetry (WDA). WDA could be dangerous when squatting heavy weights. Biomechanists Kimitake Sato and Gary Heise found that people with significant WDA showed more tilting and rotation during the squat than people with more normal weight distribution. Poor ability to distribute bodyweight evenly during the squat can lead to serious injury and delayed progress. Stress your technique when increasing weights when doing lifts like squats, deadlifts, cleans and snatches. (Journal Strength Conditioning Research, 26:342-349, 2012)

5) Field Test for Dynamic Core Strength

The core muscles support the spine and help transfer force from the lower to upper body. Clinicians and therapists often measure core strengths using static endurance tests such as side-bridges. Researchers from Indiana State University, led by Thomas Nesser, developed a dynamic core strength test involving medicine ball throws (forward, reverse, right, left). The results of these tests were moderately related to athletic fitness tests such as the bench press, 40-yard dash, vertical jump and agility test. Core strength is important in creating and transferring force to the arms and legs. (Journal Strength and Conditioning Research, 26: 373-380, 2012)

6) Smith Machine Basics

The Smith machine is the most common weight machine in gyms and health clubs. People like it because it is easier to balance the weight during complex lifts such as squats, and provides a safer environment for resistive plyometric exercises. A biomechanical analysis of the Smith machine from Cambridge University concluded that designs including a counterweight were best for athletes. Coaches should pay attention to technique during maximal lifts to avoid injury. The Smith machine is an excellent choice for athletes because it minimizes the risk of injury and the need for extensive technique work. Some coaches would disagree. (Journal Strength Conditioning Research, 26: 350-363, 2012)

7) Aerobics Between Sets

Most people rest passively between sets, regardless of whether the rest periods are 30 seconds or five minutes. Researchers from Malaysia, Australia and New Zealand speculated that low-intensity aerobic exercise between sets might stimulate muscle hypertrophy. Light aerobics stresses metabolism and increases hormones, such as IGF-1 and growth hormone, which help muscles grow. Aerobics would also provide a neural and mechanical stimulus to the muscles. At this point, their idea is speculation, but it is based on good science. (Strength & Conditioning Journal, 34: 8-15, 2012)

8) Balance Hip Muscle Strength

The hip muscle groups are the strongest in the body. Unfortunately, many bodybuilders and other athletes develop hip muscle imbalances because they emphasize hip flexion and extension and ignore other hip movements such as abduction, adduction, internal rotation and external rotation. Imbalances can lead to injury in the hip, back and knees. William Holcomb from St. Mary's in Georgia suggested modifying traditional exercises such as lunges to better use a variety of hip movements. He also suggested using elastic bands during functional movements to develop more symmetrical hip muscles. (Strength & Conditioning Journal, 34: 16-19, 2012)

 

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