Answers to Common Training Questions
This article originally appeared in the sports science newsletter, Peak Performance. Mixing strength training routines
Q: Can mixing various types of strength training by doing some general, special, and explosive strengthening each week? How does a balance-board fit into the overall strengthening plan?
Red Deming, Manchester
A: The goal of general strength training is to improve whole-body coordination and strength. This makes special strength training easier to perform. Movement-specific routines (one-leg squats and high-bench step-up) can be performed with unnecessary upper body movement after a good general strengthening. Limited body control during the special strength exercises might lead to sub-optimal muscle recruitment in your legs. It may reduce the number of sets and reps that you are able to carry out. The ability to increase the speed of your special strength may diminish (A key progression with the special exercises is to increase your speed to a rate of movement similar to that associated with your sport). For these reasons I think it is logical to put the general strengthening first.
Once good whole-body strength is achieved, it is possible to mix various forms of strength training within a fairly short training cycle. One factor to be concerned about is if one form of strength training is carried out just once a week. Significant improvements may not be seen. Carry out the general strength (circuit) workouts at least twice a week when you are attempting to build general strength. Complete special strength sessions 2-3 times a week when you are trying to maximise strength during specific movements. After establishing general and special strength qualities, mix the two types of training within a one-week cycle to maintain both types of strength. Explosive strength training can suddenly place muscles and tendons under unusually high strain loads. It is important to first fortify the muscles and connective tissues with general and special work.
Balance-board training can be introduced fairly early in the general strength training progression. Balance-board routines at this early stage are not over-taxing. It is designed to accustom the athletes to improve balance and agility. Frequency of board usage gradually increases, particularly during the 'neural' (ie explosive) phase of (special) strength training.
Does muscle stretching really enhance recovery?
Q: Is there any truth in the notion that stretching your leg muscles after a workout can enhance recovery. Will muscles be ready to carry out a high-quality workout on the following day?
Joe Alstott, Newcastle
A: Research on chicken wing muscles after artificially (and gently) being stretched showed an increase protein synthesis rate. This would obviously boost recovery.
The wing-stretching occurred over prolonged periods of time. Few human runners would be willing or able to keep their quads or hamstrings stretched for as long as two hours after a workout. It is not know whether more limited stretching which humans engage in also bolsters protein synthesis.
Research carried out with rats showed that stretching increases muscle growth and inhibits atrophy. Other research shows that periodic stretching stimulates the transport of amino acids into muscle cells, accelerates protein construction within the cells and thwarts protein degradation. All of these processes would serve to augment the recovery process.
It is reasonable in the light of these various findings to assume that thorough stretching after workouts stimulates processes which enhance recovery. In addition, stretching seems to prepare muscles for the more quiescent activities which follow strenuous workouts. Anecdotally it seems to reduce stiffness experienced 24 hours after a workout. Thus, post-workout stretching may be good for recovery in a variety of different ways. Back to Articles & Publications |
