PED 1323 Motor Control & Motor Learning

112 341 368 ballistic resistance training athlete

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11(2): 341-368. “Ballistic” Resistance training = athlete throws or jumps with the weight “Being able to release the mass at the end of the range of motion is vital to promoting power and acceleration”
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Motor Control Section 2: Muscles fibers types and their use Unit 6b: Resistance training Sample Ballistic Training Methods Easy to Implement Difficult to Implement Plyometrics Medicine ball training Weighted jump squats, Pushups (weight needed?) Speed up typical exercises (e.g., up stairs, out of chair, do some typical machine or free lifts faster) Add chains or elastics to some free lifts & do them fast (e.g. Eric Tripp “dynamic” training = 50% 1RM+10% in chain weight, lift it fast, e.g., bench press, squat etc.) Lift & throw sandbags (weightlifting or other movements) Weightlifting movements (cleans, hang cleans from the knees)* Lift and throw and drop weigh into sand pit (e.,g weightlifting movements without the catch) Air resistance (e.g., Keiser brand) Computerized weight equipment that allows the release of the mass Kraemer & Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368. *Hang clean: start standing with bar at waist, snach to shoulder/chin level support (power) clean: start with bar on ground, up to thigh, up to shoulder/ chin power snatch: ground to arms overhead But …. Previous strength training should be completed (i.e., able to squat 1.5x body weight) BEFORE initiating a gradual increase in ballistic resistance training, due to theorized protective role in terms of injury prevention. Kraemer & Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368. BUT See also: Ed McNeely, (2007) Introduction to Plyometrics: Converting Strength to Power, NSCA Performance Training Journal, 6(5), 19-22. “Having a good strength base is essential for performing plyometrics safely and effectively. Without good lower body and core strength, the amortization phase becomes too long and much of the benefit of the plyometric is lost. Over the years, the need to squat one to two times body weight has been suggested as a requirement for plyometrics. While this is a good guideline for some of the higher intensity drills, simple jumps in place and hops over very low barriers can be used with most athletes as long as they have demonstrated the ability to land properly. See One Arm Throw video on KIN 410 web page Discuss Bilateral Deficit and unilateral training barbell vs 2 dumbbells vs one dumbbell Oilers training video
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Motor Control Section 2: Muscles fibers types and their use Unit 6b: Resistance training lowest degree of freedom Increasing challenge and complexity for nervous system Increasingly realistic movement Highest degree of freedom * Bilateral movement * 2 hands or feet fixed together * load & often body stabilized for you * Bilateral movement * 2 hands or feet fixed together * Bilateral movement * 2 hands or feet NOT fixed together * Unilateral hand or foot movement Single plane of 3 major planes Not single plane of 3 major planes Single plane of 3 major planes
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