PAP訓練 ·
Peak Force ·
Post-activation Potentiation ·
RFD ·
SSC ·
Velocity ·
活化後增益作用 ·
爆發力 ·
牽張縮短循環 ·
運動科學訓練 ·
運動科技 ·
Explosive strength training and post-activation potentiation (PAP)
Most explosive events require 50-250 milliseconds to complete each contraction during exercise. Therefore, it is very important to generate more force in a short period of time. Sometimes it may not be that your maximum strength is insufficient, but that you cannot use it during fast movements.
The rate of force development (RFD) is an indicator of explosive power, because it exactly means the maximum muscle strength that can be achieved in a short period of time. On the other hand, it is also necessary to improve the efficiency of the stretch shortening cycle (SSC). Briefly introduce what SSC is:
SSC consists of three stages:
The mechanism is simply divided into:
So what about training?
There is a type of compound training that combines high-load weight training with explosive power-related movements (such as plyometric training/sprinting) as a combination of training, thereby inducing a post-activation potential (PAP) effect on explosive power. Lifting helps. Many people may have tried this training method, but what is the mechanism behind it? To understand clearly and then formulate a suitable combination:
There are two mechanisms for PAP formation:
Theory is still theory, and coaches should think about how to apply it and flexibly switch the design. Past studies on PAP effects have shown a significant relationship, and some studies have shown no significant relationship. Among them, the selection of actions or the formulation of combinations are different, resulting in differences. result. Therefore, it is very important to determine training according to the actual ability of the athletes/characteristics of the event. There is no absolutely correct training, only appropriateness.
When using PAP training, I personally recommend using high-intensity loads for weight loads. Pay attention to whether the angle/amplitude of the movements is the angle of force commonly used in specific sports. The plyometric training as a combination can also be determined according to specific sports, such as Specialized sports involve fast SSC movements within 200 milliseconds, but it is not ideal to choose slow SSC movements for combined training.
Small sharing:
I myself often think about it. If plyometric training is performed during post-activation depression (PAD) during long-term training, which stimulates muscle spindles to produce stretch reflexes, will the subsequent reflex enhancement (RP) be stronger? Therefore, many of my students’ rest time between combinations is only 10 seconds or even shorter, and the combination sometimes does not only consist of 2 actions. The third action first uses the RP generated by PAP, and the effect is actually good. I hope that in the future there will be scholars to study whether this is theoretically feasible in practice.
By choosing appropriate weightlifting split movements and combining them with real-time feedback on the speed of each movement, you can maintain a suitable weight and intensity range. You can know the RFD, Peak Force, Velocity of each movement in real time, and accurately adjust the weight and intensity to keep it within the effective range, and more Train effectively.
The rate of force development (RFD) is an indicator of explosive power, because it exactly means the maximum muscle strength that can be achieved in a short period of time. On the other hand, it is also necessary to improve the efficiency of the stretch shortening cycle (SSC). Briefly introduce what SSC is:
SSC consists of three stages:
- During the eccentric phase, the serial elastic tissue (SEC) stores elastic energy while stimulating muscle spindles.
- The buffering or conversion phase refers to the period between the eccentric contraction and the concentric phase. This phase is the key to force output and must be short in duration. If it lasts too long, the energy stored in the eccentric phase will be lost.
- The concentric contraction phase refers to the body's response to the eccentric phase and the buffering phase. The SEC energy stored in the eccentric phase will bring greater force or loss to subsequent actions.
The mechanism is simply divided into:
- Reflex stretch is an involuntary reaction to stretch muscles through external stimulation. The component of this reflex mainly depends on muscle spindles. During plyometric training, muscle spindles are rapidly stretched, triggering reflex muscle actions that increase the force output of muscle contractions.
- Elastic energy, when the eccentric contraction, the tendon unit is stretched, the operation of the series elastic tissue (SEC) is like a rubber band is stretched, the elastic energy is stored, when the eccentric contraction is immediately followed by a concentric contraction, the stored energy is released . But if the centrifugal conversion to centripetal phase is too long, energy will be lost.
So what about training?
There is a type of compound training that combines high-load weight training with explosive power-related movements (such as plyometric training/sprinting) as a combination of training, thereby inducing a post-activation potential (PAP) effect on explosive power. Lifting helps. Many people may have tried this training method, but what is the mechanism behind it? To understand clearly and then formulate a suitable combination:
There are two mechanisms for PAP formation:
- Myosin light chain kinase activates the phosphorylation of myosin light chain. During muscle contraction, Ca2 calcium ions are released from the sarcoplasmic reticulum, making the actin-myosin interaction more sensitive and increasing cross-bridges. the link speed. More type II muscle fibers are activated after myosin light chain phosphorylation, which causes an increase in the rate of force development (RFD) and increases the rapid force generation.
- Induced by neural factors - H reflex, H reflex is an indicator for evaluating changes in human neuromuscles. The larger its amplitude, the better the neurotransmission efficiency. Two phenomena triggered by high-load weight stimulation can affect the H-reflex amplitude, namely post-activation depression (PAD) and reflex potentiation (RP). PAD is triggered instantly due to the reduction of neurotransmitters due to muscle relaxation after heavy load stimulation, and the neuromuscular response slows down (sometimes after doing heavy weight, this is the reason why the feet feel soft as soon as the weight is lowered), and the duration can be determined by 10-60 seconds or even minutes. RP occurs after the end of PAD. Because the Ca2 residual value of the presynaptic neuron is high, the release of neurotransmitters at the presynaptic cell membrane terminal is increased, causing the gap between the Ia afferent nerve terminal and the α-motor neuron. Increased excitement activates more motor units, leading to increased muscle contraction performance, thereby improving explosive power.
Theory is still theory, and coaches should think about how to apply it and flexibly switch the design. Past studies on PAP effects have shown a significant relationship, and some studies have shown no significant relationship. Among them, the selection of actions or the formulation of combinations are different, resulting in differences. result. Therefore, it is very important to determine training according to the actual ability of the athletes/characteristics of the event. There is no absolutely correct training, only appropriateness.
When using PAP training, I personally recommend using high-intensity loads for weight loads. Pay attention to whether the angle/amplitude of the movements is the angle of force commonly used in specific sports. The plyometric training as a combination can also be determined according to specific sports, such as Specialized sports involve fast SSC movements within 200 milliseconds, but it is not ideal to choose slow SSC movements for combined training.
Small sharing:
I myself often think about it. If plyometric training is performed during post-activation depression (PAD) during long-term training, which stimulates muscle spindles to produce stretch reflexes, will the subsequent reflex enhancement (RP) be stronger? Therefore, many of my students’ rest time between combinations is only 10 seconds or even shorter, and the combination sometimes does not only consist of 2 actions. The third action first uses the RP generated by PAP, and the effect is actually good. I hope that in the future there will be scholars to study whether this is theoretically feasible in practice.
By choosing appropriate weightlifting split movements and combining them with real-time feedback on the speed of each movement, you can maintain a suitable weight and intensity range. You can know the RFD, Peak Force, Velocity of each movement in real time, and accurately adjust the weight and intensity to keep it within the effective range, and more Train effectively.
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