Current Training Phase

2024 First Block

After working through our last phase, where we incorporated heavier weight and increased our strength, we’re ready to apply that strength towards power output. In terms of strength, power output plays an important role in movement.  

During this block, we’re implementing different methods of loading with the use of chains and bands which is called accommodating resistance. Accommodating resistance increases muscle activation when the muscles react, at a higher rate, to stabilize the joints. Not only does this help with strength but it improves power output and increases muscle hypertrophy, or, development of the muscles (2,3). By increasing intensity at the top point of lifts, accommodating resistance is also going to help with sticking points (1,2,3). 

Main emphasis of next block 

• Off Season-Keep building the body up 
• Power Output 
• Muscle Hypertrophy (keep building muscle)  
• Strength (can never have enough of it)  
• Build Higher Aerobic/Anerobic Bases (increase our conditioning)  

 If you are in-season with your sports or activities, you can still focus on all of these elements, but be less aggressive. For example, by limiting range of motion for joint recovery. By continuing to train during your in-season you’re engaging your muscles, which improves performance and prevents injury or muscle atrophy (5,6,7). Many injuries happen in sports due to the lack of preparation for the demands of the sport or activity, during the off-season (7). Fun fact: muscles can start to atrophy and lose strength within 3 weeks of no lifting or exercise.  

Lastly, remember to embrace the process! Your numbers may not always go up, but you may improve your squat depth, refine your deadlift technique, or bench to full range of motion. Sometimes better technique means decreasing your load because you are increasing muscle engagement, working at a fuller range of motion, and properly stabilizing joints. The technique is what will always develop the lean body mass and burn more calories. Also keep in mind that consistency does not have to mean giving 100% every time you train. We all have rough days and continuing to move your body and engage your muscles will contribute to foundational strength on days you’re ready to push harder. 

References 

1-Similos, I, Pilianidis, T, Sotiropoulos, K, Antonakis, M and Tokmakidis, SP, Short-term effects of selected exercise and load in contrast training on vertical jump performance, J Strength Cond Res 19: 135-139, 2005. 

2-Scott, D. J., Ditroilo, M., & Marshall, P. (2018). Effect of accommodating resistance on the post activation potentiation response in rugby league players. The Journal of Strength & Conditioning Research, 32(9), 2510-2520. 

3-Masel, S., & Maciejczyk, M. (2024). Accommodating resistance is more effective than free weight resistance to induce post-activation performance enhancement in squat jump performance after a short rest interval. Journal of Exercise Science & Fitness, 22(1), 59-65. 

4- Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865. 

5- Allerheiligen, B. (2003). In-season strength training for power athletes. Strength & Conditioning Journal, 25(3), 23-28. 

6- Cross, M. J., Williams, S., Trewartha, G., Kemp, S. P., & Stokes, K. A. (2016). The influence of in-season training loads on injury risk in professional rugby union. International journal of sports physiology and performance, 11(3), 350-355. 

7- Castañeda-Babarro, A., Etayo-Urtasun, P., & León-Guereño, P. (2022). Effects of Strength Training on Cross-Country Skiing Performance: A Systematic Review. International Journal of Environmental Research and Public Health, 19(11), 6522.