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🇬🇧Neuromuscular System

It allows human body movements through Recruitment and Derecruitment mechanisms.

👉🏻Load based Recruitment: the more the load increases, the more the MUs active number increases

👉🏻Fatigue based Recruitment: a prolonged movement, equal in load, leads the activation of more and more Motor Units. This is due to the fatiguing process.

The main Neuromuscular System adaptations are:

👉🏻 The increase in the Maximal Voluntary Force (MVF)

👉🏻 The decrease in the Recruitment Threshold (RT), %MVF at which a given MUs number is active

👉🏻 The increase in the Rate of Force Development (RFD)

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🇬🇧 How to improve your Power?

Power training is the most important part in almost every sport . It is known the key role of movement speed in power enhancement. Maximal intensity (> 85% 1RM) is not recommended for maximising power. Thus, mid to low intensity training (20-70%1RM), performed at high movement speed, is the best way to develop power.
By the way, plyometric training is even better for those sports which require anti-gravity movements.

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🇬🇧 Exercise order

Exercises can be classified on the base of the following parameters:

👉🏻 Movement speed

👉🏻 Anatomy

👉🏻 Fatigue / Intensity

Differences can be found even in the situation (test or training session).
Look through the post for more details.

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🇬🇧 Phosphagen System

It is the first energetic system in terms of activation time.

•Power: 2-3 s
•Capacity: 8-10 s

Metabolic substrates:
•Phosphocreatine (PCr)
•ATP

Brief duration (2-10”) high intensity (>95%) training is the best stimulus for this system.

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🇬🇧 How to improve your strength

Strength training is definitely one of the most discussed topic. It is known the key role of intensity in strength enhancement. High intensity (> 85% 1RM) is mandatory for maximising strength after a period of training. Contrarily, high Volume is not needed for improving force output, even if lots of coaches do such. Recovery is needed to be complete (> 3’), in order to guarantee ATP-CP (metabolic) recovery, as well as the neural recovery. Thus, Density has to be moderate to low, due to the high energetic and mechanical demands of high-intensity sessions.

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🇬🇧 Glycolytic System

This system is massively involved in high-intensity efforts of 10-120 seconds of duration.
It is well know that a certain lactate production occurs, even if the circumstances are different. In fact, it seems that high amounts of lactate are produced after high-intensity long sprints as well as brief interval sprints.
This suggests to train this system with both methodologies!

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Power 💥

Mechanical power is the product of force and velocity. So, for optimal power output, it is needed to attain the optimal balance between these two.
However, both neural and muscular parameters variation occurs, after a training period. These lead to an increase in power output of a certain athlete, but what about training?

🎯 Power Training finds its maximal benefits from plyometrics and fro dynamic resistance training at 50-70% 1RM.

Isometrics doesn’t develop motion, as a consequence the velocity is zero, and so the power output.

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🇬🇧 Oxidative System

Aerobic-derived energy is necessary for any performance kind, whether it is short or long, high- or low-intensive.

Oxidative systems provides for a massive amount of energy, but its slowly rate of ATP production makes it an optimal energetic source in prolonged exercises. In other words, Oxidative System has a great ‘Capacity’ and a poor ‘Power’.

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🇬🇧 Load Velocity Curve

Strength adaptations are visible comparing the Pre and Post condition of the Load-Velocity Curve.
In fact, it seems that after a specific training the curve changes.

👉🏻 High-Load (>70% 1RM) Resistance Training: increases the “Force” side of the curve

👉🏻 Plyometric training: increases the “Velocity” side of the curve

👉🏻 Combined training (Resistance +Plyometrics): increases both sides of the curve

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🇬🇧 How to program stimuli?

Specific stimuli (stressors) lead to specific adaptations.
Any time an athlete backs a stressor, his body needs recovery, as well as his energetic systems.
In this post the main energetic systems interactions are proposed.
It is clear that a stimulus that requires more phosphagen-derived energy leads to a longer Phosphagen system recovery time, and the same is true for the other two energetic systems.

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🇬🇧 Fatigue

It has been reported that fatigue negatively affects performance in terms of force and power output.

Fatigue has been split into 2 main derived:

🧠 Central Fatigue: any cause above the neuromuscular junction (NMJ) has to be referred to central fatigue

💪🏻 Peripheral Fatigue: any cause below the NMJ is peripheral (mainly muscle causes).

Central fatigue involves reductions in cortex excitability, neural drive, reduced neurotransmitter, and motor neuron conduction velocity drop.
Peripheral fatigue involves reduced glycogen, H+ ions accumulation, high concentration in Pi and reduced pH (below 6.7).

🏋🏻‍♂️Training factors

👉🏻 High-intensity Low-volume: leads to peripheral fatigue
⏱ Recovery time: 16/48 h

👉🏻 Moderate/Low-intensity high-volume: leads to central fatigue
⏱ Recovery time: > 48h

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🇬🇧 Endurance

This term concerns any prolonged activity (> 2 minutes).
Endurance performance mainly involves the Oxidative metabolism.

Adaptations are divided into 2 main category:

1️⃣ Anatomical Adaptations

• Heart Hypertrophy
• Capillary density
• Type 1 Fiber Hypertrophy

2️⃣ Physiological Adaptations

• Stroke volume increase
• Mitochondria number increase
• Ventilatory Threshold (VT2) improvement

What about training?

In literature, 3 main endurance training have been proposed:

🫁 Continuous training

• 2x 15’ < 60% MSS 30” Rest

🫀 HIT Extensive

• 6x 3’ 65% MSS 90” Rest

🧠 HIT Intensive

• 10x 45” 75% MSS 120” Rest

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