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The
Importance of Doing Explosive Reps with Variable Resistance
By Mike Berry,
President/Owner of Power-Up USA, Inc.
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The
Importance of Doing Explosive Reps with Variable Resistance – The use of elastic bands combined with free-weights
to create a free-weight variable resistance system has become more and popular in
recent years. However, sometimes omitted in the discussion of training
with this method is how important it is to overcome the resistance
with as much speed as possible using maximal voluntary contractions (MVC).
In my opinion, the importance of using MVC can't be understated.
According to Fleck and Kraemer (2) – "The closer a
given load is moved to the maximal possible velocity the greater the
intensity and the training effect on the muscle." Specifically referring to
training with variable resistance Ariel (1) has stated
that – "Repetitions
should be performed as fast as possible with maximal mental concentration for recruitment of the maximum firing levels of muscle fibers as required in
maximal human performance." |
| In other
words, the individual MUST make a willful effort to move the barbell as fast as
possible on each and every repetition in order to get the best results
– but can these results be demonstrated somehow? That is what I have attempted
to do with with a small research study that I did with
the Fire Cadet Class that I train annually. |
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Fire Cadet Study
A Stair
Sprint Test (3) to determine power output was given to a group of Fire
Cadets (N-10) each week for 8 consecutive weeks. For the first 4 weeks
as part of their strength and conditioning program the Cadets trained
twice a week with a variable resistance device called the BNS
Squat Sling.
During this period the Cadets used controlled eccentric and concentric
repetitions when squatting (Standard Tempo-Variable Resistance). For the last 4 weeks the Cadets continued to use
the BNS Squat
Sling, but did fast eccentric and concentric repetitions when
squatting (MVC-Variable Resistance). As can be seen by the
graph, power output clearly increased the last 4 weeks and on average
was statistically significantly higher than the first 4 weeks
(p<.027). These findings suggest that the high power outputs were a
direct result of training with variable resistance using explosive
repetitions, as opposed to training with variable resistance using
controlled repetitions.
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| References
1. Ariel, G., Principles of Ballistic
Motion In Resistance Exercises, Understanding the Scientific Bases
behind our Universal Centurion, pp 16-17, 1974.
2. Fleck, S. and Kraemer, J., Designing
Resistance Training Programs, Human Kinetics Publishers, pp 5, 1987
3. Sharkey, Brain J., Coaches Guide to
Sports Physiology, Human Kinetics Publisher, pp 133-134, 1986 |
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