Poliquin - Healthy. Lean. Strong.

Sep 30

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Perform complex training to increase neural drive and improve muscle twitch time. It’s well known that complex training that alternates a heavy resistance exercise (a strength exercise) such as a 5RM squat with a biomechanically similar plyometric movement (power exercise) such as a jump squat will allow for greater and potentially faster force production. With the added bonus that complex training increases acute testosterone levels, complex training is clearly essential for contact sports such as football, and strength and power sports such as powerlifting and Olympic weightlifting. A new study published in the Journal of Applied Physiology clarifies how this works.

Researchers wanted to see if neural adaptations occur after just one training session, and to identify the type of strength training exercises that would lead to peak muscle activation patterns (ballistic, slow, or maximal contraction). A ballistic exercise that was followed immediately by a sustained maximal contraction resulted in the greatest neural adaptation. The improvement in twitch time and force lasted for at least 25 minutes after the exercise. In comparison, a ballistic exercise alone resulted in the shortest lasting effect on twitch time and force. A third exercise model that used a slow contraction followed by a sustained maximal contraction rated in the middle for lasting effect on twitch time and force.

For practical purposes, a ballistic power type exercise followed by a maximal or near maximal strength lift will have immediate and significant neural effects. Slow heavy exercises will also provide benefits and can help build muscle and improve neuromuscular efficiency, making them essential as well. But, it appears that pairing fast and heavy will be ideal for athletes both in training and in warmup. For example, football linemen would benefit from performing ballistic upper and lower body exercises followed by reasonably heavy contractions that won't cause excess fatigue. A brief series of clapping pushups, jump squats, and sprinting could be used before blocking drills in warmup. Equally, a powerlifter would benefit from similar ballistic exercises prior to heavy strength training.

 

A strength followed by power scheme wasn’t tested in this study, but it shouldn’t be ignored. Heavy squats or bench presses can be paired with vertical jumps and bench throws, respectively, and you get a potent testosterone response. The elevation in testosterone will produce a favorable shift in the testosterone to cortisol ratio, making you more anabolic. Another excellent training scheme I like is to pair hang power snatches with vertical jumps to increase jumping power and height.

Reference:

Selvanayagam, V., Riek, S., et al. Early Neural Responses to Strength Training. Journal of Applied Physiology. 2011. 111(2), 367-375.
 

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