Training Periodisation, Range of Motion, and Training Around Injuries | Eric Helms, Research Fellow
Jan 10, 2024
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Eric Helms, Research Fellow discusses periodization models, RPE in load selection, limitations of percentage based programs, isometric muscle actions, benefits and drawbacks of extreme stretching protocols, importance of psychology in training. They also talk about films, gas prices, and two recommended charities.
Auto regulating training through RPE and RIR can optimize athletic training and improve performance.
Incorporating length and partial movements into training programs can lead to greater muscle development.
When faced with injuries, strategies such as cross-education, visualization, and blood flow restriction can help maintain function and continue training.
Deep dives
Benefits of Auto Regulating Training
Auto regulating training through the use of RPE and RIR allows for individualized set structure and rep execution. This concept, popularized by Mike Tuchscherer, has been shown to be effective in optimizing athletic training. By adjusting load and intensity based on perceived effort, athletes can gauge their strength and progress accurately. Studies have demonstrated that resistance-trained individuals are highly accurate in rating RPE and selecting loads based on RIR, resulting in improved training outcomes and performance.
The Potential of Length and Partial Movements
Length and partial movements, such as isometrics and eccentric quasi isometrics, have gained attention in the fitness community. Research indicates that these techniques can be effective in hypertrophy training. Isometric muscle actions, in particular, can enhance muscle growth, even without active contractions. Studies have shown that targeting muscles at longer lengths or using partial range of motion can lead to increased hypertrophy, shaping the muscle and improving overall physique. By incorporating length and partial movements into training programs, individuals can potentially achieve greater muscle development.
Training Around Injuries and Retaining Function
When faced with injuries, it is crucial to adapt training to maintain function in the injured limb. Cross-education, visualization, and blood flow restriction are among the strategies that can be employed. Cross-education involves training the unaffected limb to improve strength and performance in the injured limb. Visualization, specifically first-person visualization, has shown promise in retaining muscle mass and function. Additionally, blood flow restriction techniques have been effective in maintaining muscle mass during injury recovery. By implementing these strategies, individuals can continue to train and retain function even when faced with injuries.
Benefits of Training at Long Muscle Lengths
Training at long muscle lengths has been shown to enhance hypertrophy. Studies have found that when resistance training is performed with the muscle at a longer length, even if the range of motion remains the same, greater hypertrophy occurs. This has been observed in various muscle groups and different resistance training exercises. Notably, research has shown that training at long muscle lengths during isometric muscle actions also leads to greater hypertrophy compared to training at shorter lengths. Initial findings suggest that partials or long muscle length partials, where only a portion of the range of motion is performed, can be as effective or even more effective than full range of motion training. This phenomenon is being explored in different studies and labs, indicating the potential benefits of incorporating training at long muscle lengths into resistance training programs.
Psychological Aspect of Injury and Training
Injury can have significant psychological impacts on athletes, affecting their athletic identity and sense of self-worth. It is important to address the psychological side of injury management and training. Developing a growth mindset and managing stress effectively can help athletes cope with injuries. Mindset interventions, focusing on growth mindset and stress as enhancing mindset, have shown positive effects in helping individuals deal with stress and improve performance. Additionally, building a support network, practicing gratitude, and employing mindfulness techniques can aid in managing psychological challenges associated with injuries. Understanding the potential psychological impact of injuries and providing appropriate support is essential for athletes to navigate their recovery and maintain a positive mindset.
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