Current Training Phase: December 13, 2021

Accommodating Resistance Block

Moving forward from our previous block, we look to continue working on explosive strength while focusing on power (rate of force production). Our current block of training incorporates accommodating resistance to have a post-activation potentiation (PAP) effect on the lower-body plyometric exercise immediately following the movement. This adaption allows for an increase in the rate at which we can produce force in the ground.

Broken down, we can use accommodating resistance (i.e. chains on a back squat or banded deadlift) to make the concentric portion of the movement more difficult as we stand up in a squat or deadlift, while the eccentric portion (downward movement) is made easier by the decrease in weight as we lower the weight. Utilizing accommodating resistance makes the exercise equally difficult throughout the entire movement, allows us to work on the more difficult portions of an exercise (locking out in a deadlift/coming out of the hole in back squat) with lighter weights. In short, PAP is the heightened recruitment of muscle fibers and muscle force production which has a short-term increase in the performance of the following movement (i.e. the counter-movement jump we perform right after our chain back squat).

Research Articles

Wyland, Timothy P.1; Van Dorin, Joshua D.2; Reyes, G. Francis Cisco1 Postactivation Potentation Effects From Accommodating Resistance Combined With Heavy Back Squats on Short Sprint Performance, Journal of Strength and Conditioning Research: November 2015 – Volume 29 – Issue 11 – p 3115-3123

Scott, David J.1; Ditroilo, Massimiliano2; Marshall, Phil1 Effect of Accommodating Resistance on the Postactivation Potentiation Response in Rugby League Players, Journal of Strength and Conditioning Research: September 2018 – Volume 32 – Issue 9 – p 2510-2520

Strokosch, A., Louit, L., Seitz, L., Clarke, R., & Hughes, J. D. (2018). Impact of Accommodating Resistance in Potentiating Horizontal-Jump Performance in Professional Rugby League Players, International Journal of Sports Physiology and Performance, 13(9), 1223-1229

In-season Training

In-season training, in combination with our sport/activity, is crucial for continuing to increase strength, power, and greatly reduce the likelihood of injury throughout the sport season. Our current in-season training block will be utilizing velocity-based training (VBT) so that we may continue training at a high intensity without fatiguing ourselves prior to outdoor activities (i.e. skiing, snowboarding, etc.). The objective on the participants’ side during a VBT block is to move the prescribed weight as fast as humanly possible so the necessary adaptations may occur. Our current focus to move 60-75% of our training max to increase power.

Research Articles

Orange, S. T., Metcalfe, J. W., Robinson, A., Applegarth, M. J., & Liefeith, A. (2020). Effects of In-Season Velocity- Versus Percentage-Based Training in Academy Rugby League Players, International Journal of Sports Physiology and Performance, 15(4), 554-561.

Lahti J, Jiménez-Reyes P, Cross MR, Samozino P, Chassaing P, Simond-Cote B, Ahtiainen JP, Morin J-B. Individual Sprint Force-Velocity Profile Adaptations to In-Season Assisted and Resisted Velocity-Based Training in Professional Rugby. Sports. 2020; 8(5):74.

Mann, J. Bryan PhD, CSCS1,2; Ivey, Patrick A. PhD2; Sayers, Stephen P. PhD1 Velocity-Based Training in Football, Strength and Conditioning Journal: December 2015 – Volume 37 – Issue 6 – p 52-57