EXSC 541 Chapter_2___Systems_of_Speed_Lecture.docx.pdf

CHAPTER 2 – SYSTEMS OF SPEED

Musculoskeletal system

oStrong is essential to being fast, but at what cost?

Training one system at the expense of others

Training time

Recovery

Psychological commitment

oCT layers = passive recoil (i.e. powerlifting suit)

oSystems of stiffness – transference

oCo-contractions

i.e. thoracolumbar aponeurosis – the gluteus maximus fibers run in line w/ the

contralateral thoracolumbar aponeurosis and latissimus dorsi (posterior oblique

sling)

oMuscles vs CT – work together

Explosive movements

ISOM  amplified storage and release of elastic energy

i.e. pogo stick

oNeurological input

Genetic composition – number of fibers (starting point)

Hypertrophy vs hyperplasia

Fiber type – i.e. hybrid fibers (IIa)

Being “genetically gifted” doesn’t mean people are ornately better, it

simply means they are starting from a higher point

oDesired adaptations

Mechanotransduction – 3D collagen development

Nervous system

oDo it right (motor learning), then do it fast (performance)

oAdaptations

Increased motor unit recruitment

Increased synchronicity of motor unit firing

Increased rate coding (firing frequency)

oApplication

i.e. yoyo

Down – maximize leg force into the ground while maintaining proximal

stiffness

Up – swing leg flicks into terminal flexion to optimize the SSC to start the

next cycle

oTrain the muscles vs train the brain

“The expression of strength always starts as a thought” – Stu McGill

Max intent w/ minimal conscious effort

oNerves

Afferent – toward the brain; sensory

Efferent – toward the muscle; motor

Maximize neural programming by practicing new skills or complex skills in an

unfatigued state

CHAPTER 2 – SYSTEMS OF SPEED

Cueing for speed

oToo much – athletes overthink

oToo technical – athletes misunderstand

oConstantly evolving communication loop b/w coach and athlete

oKeep it simple – i.e. “spin the globe w/ your feet”

Things to focus on when cueing – safety and effectiveness

oLanguage is nuanced – the same words mean different things to different people

o“Cues are like t-shirts. They all begin to stink after a while.” – Dan Pfaff

Energy systems

oATP-PCr – 10-15 seconds of explosive energy

oLactic acid – starts to support at ~5-10 s, peaks at about 30ish seconds, and lasts about 2

min

oAerobic – starts almost immediately but is most important for performance after about

2-3 min

ATP-PCr

oCP is stored right w/in the muscle

Concentrations can be increased w/ training and/or supplementation

o10-15 s of all out effort deplete the system

50-70% depleted after ~5 s

Repeated bouts of shorter efforts w/ incomplete recovery also tax the system

and start to lean on glycolysis

oRecovery

~84% in 2 min

~89% in 4 min

~100% in 8 min

oDeveloping the ATP-PCr system

Reps – 10-15 s at max intensity

~2 min rest b/w reps

Sprinting – 30-60 m for max velocity at 95-100% effort

W/R ratio – 1:10-1:20

oManaging fatigue

Monitor power output, speed, etc

oTrain when fresh

i.e. after 24-72 hrs of rest

oCapacity vs speed

Lactic acid system

oStarts to contribute at ~10 s

oDominant for 10-120 s

oLactate buffering – goal is to maintain pH as much as possible and refrain from becoming

to acidic (via H+ accumulation)

oLT training HR – 180 – age

Fascia system

oSystems of stiffness

CHAPTER 2 – SYSTEMS OF SPEED

oCatapult effect

Crossbody “slings”

Efficient transfer of energy from muscles

oi.e. kangaroos

Not a higher proportion of type II fibers

Overdeveloped tendons

More energy required to walk than hop

oMyofascial slings

Anterior oblique slings

Consists of

oPectorals

oInternal/external obliques

oTransverse abdominis

Potential injuries

oAdductor pulls

oHamstring injuries

oHip flexor strains

Posterior oblique sling

Consists of

oLatissimus dorsi

oContralateral glute

oBiceps femoris

Potential injuries

oQL

oHamstring

Muscle develops faster than other soft tissues

The diaphragm

oConstant diaphragmatic facilitation can inhibit transverse abdominis

Constant HIIT

oSimple test – evaluate a movement w/ and w/o bracing

Lymphatic system

oFunction – removing waste

A block or reduced flow can limit recovery

No propulsive pump (unlike the circulatory system)

Lymph movement comes w/ skeletal muscle contractions

Additional movement from manual manipulation, cupping, contrast

baths, scraping (Graston), etc

oArthrokinematics inhibition – swelling/malalignment  muscle inhibition

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