Bases de la Fuerza 2021 ARD_English.pdf

palcaraz@ucam.edu
@PedroE_Alcaraz pedro.e.alcaraz
February, 2021
Pedro E. Alcaraz - Tlf: (+34) 968 278 566
Universidad Católica de Murcia - palcaraz@ucam.edu - www.ucam.edu
palcaraz@ucam.edu
@PedroE_Alcaraz
Strength Bases. Evaluation of the training
process in the improvement of Strength and
Power and Training Considerations
Pedro E. Alcaraz, PhD, CSCS*D, NSCA- CPT*D
Director of UCAM Research Center for High Performance Sport
pedro.e.alcaraz

palcaraz@ucam.edu
@PedroE_Alcaraz
Strength… for what?

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@PedroE_Alcaraz
Kraemer et al. (2017)

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Strength...
Strength
Power
Strength-
Endurance

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Power…
Explosive
SSC
H-Reflex

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Activations…
Concentrics
Isometrics
Eccentrics
SSC

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Activations…

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Strength…
Verticals
Horizontals
Medial-
Lateral

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Strength…
Rabita et al. (2015)

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Muscle Actions…
Actions
Isoinertials
Free
weights
Fly-wheels
Isokinetics Isotonics

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Sports…
Rugby Sprint
Power-
Lifting
Weight-
Lifting
Sreng
th
Endurance

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Sports…

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Sports…
Rugby Sprint

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In summary…
Strength
Manifestation
Action

palcaraz@ucam.edu
16
Strength Qualities
Strength
Maximum
Neural
Hypertrophy
Power
Explosive
Elastic-
Explosive
Reflex-Elastic-
Explosive
Endurance

@PedroE_Alcaraz
Evaluation of Maximum Dynamic Strength ...
1-RM
Indirect
Direct

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Load allocation based on F-V Relationship
1RM Estimate

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Maximum Eccentric Strength Evaluation
Dispositivos
Electromecánicos Isocinéticos

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Isokinetic Dynamometry

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Isokinetic
Peak
Torque (TP)
Power Work H/Q Ratio
Optimum
Angle

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TP

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H/Q
Magalhaes et al., 2004

Yeung et al., 2009
H/Q

Aagaard et al., 1998
Functional
H/Q

Oliveira et al., 2009
Functional
H/Q

Brughelli & Cronin, 2007
Optimum
Angle

InestabilityArea
Alegre et al., 2012
Optimum
Angle

Prediction of
the injury risk?
Injury
prevention?
Return to Play?

The role of the evaluation of isokinetic strength to detect
HSI risk is very limited
Injury risk prediction?

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Muscle
function
Concentric/Ecc
entric/Isometric
/SSC/Joint
Position
Safety
Advantages

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Analytical
measurements
It is not
comparable
with 1RM
Expensive
Disadvantages

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Maximum Isometric Strength Evaluation (MVC)
Load Cells
Force
Platform
Isokinetics

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Maximum Isometric Strength Evaluation(MVC)
MVC
Force/Torque
RFD
Impulses

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MVC

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RFD - Absolut
- Normalized
- Power?

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Impulses

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Tests that can be implemented in football and other team sports environments;
Matinlauri et al. (2019)

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150
170
190
210
230
250
270
PRE POST 48 72
ST-DOM
ST-NON DOM
PARTIDO
SIMULADO
Alcaraz et al., 2017; Matinlauri et al., 2019

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Tests that can be implemented in football and other team sports environments;
Alcaraz et al. (unplished data)
300,0
350,0
400,0
450,0
500,0
550,0
600,0
PRE POST W-UP POST SSG POST
Fuerza
(N)
MVC Leg Extensors
Dominant leg
Marc D.
Marc A.
Zaca
Dani C.

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Fast
Asimetries
Residual
Fatigue
Ventajas

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Expensive
Specific
No SSC
Desventajas
100
150
200
250
50º 60º 70º 80º 90º
Torque
(N·m)

@PedroE_Alcaraz Serway & Jewett (2004)
In physics, Power is the amount of work done per unit of time.
The Mechanical Power is the power transmitted by the action of physical contact
forces or associated mechanical elements.
Medición de la Potencia

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Power…
Explosive
SSC
H-Reflex

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OPTIMAL LOAD
Newton & Kraemer (1994)
Force-Velocity Relationship
Some related concepts...

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Mechanical
Power
Exercise
Dynamics
Training Level
Measurement
Technique
Aspects to control when measuring Power

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Suzovic et al., 2013
SJ CMJ CMJA
Exercise Dynamics

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Cormie et al. (2007)
Exercise Dynamics

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TFM Soriano (2014)
Exercise Dynamics

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Exercise Dynamics

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Dynamic of Exercises
Ballistic vs. Traditional
Maximal Power Production Assessment: Key Factors

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Effects of training on F-V curve

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VERTICAL JUMPS (CMJ´s)
3000
3500
4000
0 5 10 15 20 25
wer (W)
% Body Mass
Power Curve
Alcaraz et al., Unplished data
Level of Performance
Healthy Actives
Feenney et al. (2016)
SPRINTERS

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Level of Performance
Bench throws

Velocity
+
Force
Force
Platfor
m
LPT/APP
´s
Acelero
menter
s
Power assessment…

CMJ
SSC Assessment…
Problems: neuromuscular fatigue??

SSC Assessment…
CMJ
Variables Units
Pre Post
pvalue
Effect Size
(95% CI)
Mean ± SD Mean ± SD
Jump Height cm 35.78 ± 4.58 34.10 ± 3.54 0.076 -0.63 (-1.30 – 0.06)
ECCENTRIC (“DOWNWARD”) PHASE
Decel Impulse Ns/kg 1.36 ± 0.14 1.19 ± 0.16 0.006
*
-1.13 (-1.91 – -0.30)
Peak Velocity m/s -1.39 ± 0.14 -1.21 ± 0.17 0.006* 1.12 (0.30 – 1.90)
Peak Power W/kg -20.85 ± 5.20 -16.40 ± 4.00 0.004* 1.23 (0.38 – 2.05)
RFD
a
N/s/kg 77.39 ± 23.46 67.82 ± 24.68 0.041* -0.75 (-1.44 – -0.02)
CONCENTRIC (“UPWARD”) PHASE
Impulse Ns/kg 2.67 ± 0.17 2.61 ± 0.13 0.091 -0.59 (-1.26 – 0.09)
Peak Velocity m/s 2.78 ± 0.15 2.73 ± 0.13 0.096 -0.58 (-1.24 – 0.10)
Peak Power W/kg 53.27 ± 6.09 53.48 ± 6.67 0.911 0.03 (-0.58 – 0.65)
LANDING PHASE
Peak Force N/kg 97.06 ± 24.92 76.88 ± 18.47 0.050* -0.70 (-1.38 – 0.00)
RFD toPeak Force
b
N/s/kg 3176 ± 2965 1948 ± 1320 0.129 -0.52 (-1.18 – 0.14)
Spyrou et al. (2021)

Strength in Performance

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Strength in Team Sports

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Introduction. Neuromuscular Training

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It focuses on developing appropriate athletic and body movements to improve
athletic performance and prevent injury.
NEUROMUSCULAR
TRAINING
STRENGTH
BALANCE
PLYOMETRIC
AGILITY/COD
SPRINT
Neuromuscular Training. Definition.

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Dawes & Lentz (2012)
THE POWER CONTINUUM

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Haff & Ninphius (2012)
THE POWER CONTINUUM

STRENGT
H
JUMP
SPRINT
SPECIFIC
SPORT
PERFORMAN
CE
AGILITY/COD
INJURIES
(Suchomel et al., 2016; 2018
STRENGTH as Basis of Sport Performance

Strength in Team Sports
Complex
Training
High-Intensity
Resistance
Circuit-based
(HRC)
Resisted
Sprint

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Alternatives for in-season strength training for Team Sports?
Complex
Training
Combine strength exercises (high loads) with power
exercises, of similar biomechanics in alternate
series, in the same training.
(Ebben, 1998; Carter, 2014; Freitas et al., 2017)
Post-Activation Potentation (PAP)

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Intracomplex recovery time
(ICRI)
CA magnitude
Strength levels
CA type
PAP
(Seitz et al., 2016; Tillin et al., 2009)

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PAP. Effects on different capacities

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Sprint - ES = 0,73

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Vertical Jump - ES =
0,41

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Intensity: ≤ 85% RM
Intracomplex rest: ≥ 2 min
Training Duration: ≥ 6 weeks
Training Frequency: 2x weeks

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Complex Training Contrast Training

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27 studies
23 groups CPX; 11 groups CNT
+ 350 team sports athletes
1RM Squat Vertical Jump
Sprint COD speed

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1RM Squat

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Vertical Jump

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Sprint

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COD

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Complex o Contrast Training?
Cormier et al. (2020)

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Is SPORT ONLY enough to develop Sprint Performance?

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Is SPORT ONLY enough to develop Sprint Performance?
Nicholson et al. (2020)
3419 Athletes
121 studies meet inclusion criteria

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What about Resisted Training…???
Training Programs to optimize Neuromuscular Adaptations

Training Programs to optimize Short-Sprint (0-5 m) in Soccer

Training Programs to optimize Short-Sprint (0-20m) in Soccer

With this training protocol, the athlete IMITATES the technical gesture with an added load.
(Costello, 1985; Delecluse, 1997; Delecluse et al., 1995; Mero & Komi, 1994).
SPECIFICITY
PRINCIPLE
ROM
POSITION
MOVEMEN
T PATTERN
MUSCLE
ACTIVATIO
N
GESTURE
VELOCITY
(Behm & Sale, 1993)
Resisted Training. Definition

SPORTS
ATHLETICS
SOCCER
RUGBY
ENDURAN
CE?
Resisted Training. SPORTS

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VERTICAL?
HORIZONTAL?
FORCE DIRECTION AND APPLICATION?

VERTICAL
Accel/Desacc.
Jumps
Curvilinear
Sprints
Change of
Direction (COD)
(Loturco et al., 2019
FORCE DIRECTION IN SOCCER/RUGBY

HORIZONTAL
Acceleration/desa
c.
Jumps
Curvilinear
Sprints
Changes of
Directions
(COD)
(Morin et al., 2011; 2012)
FORCE DIRECTION IN SOCCER/RUGBY

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Rabita et al. (2015)
FORCE DIRECTION FROM STARTING BLOCKS

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Di Salvo et al. (2009)
Sprints types in Proffessional Soccer

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Hayes et al. (2014)
Ferris et al. (1998)
Performance in Distance Runners. Stiffness

So whats is better, Horizontal or
Vertical Resisted Training?

RESISTED
TYPES
SLED
PARACHUT
E
BELT/VEST
SKILLRUN
1080
MOTION
(Behm & Sale, 1993)
Resisted Training. Types

Intensity: 80% BM
Can we say that this is resisted training?

Some authors justify that YES…

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Some authors justify that YES…
1. ... Because there is a high demand for horizontal force in the sprint;
2. ... Because the maximum power production with these methods is given with
high loads;
3. ... Because there is a high activation of the biceps femoris and serves as
preventive training;
4. ... Because low loads are not useful for improving speed.

@PedroE_Alcaraz
Forces in Fly-Sprinting???
Alcaraz et al., (Sin publicar)

RESISTED
TRAINING
ACCELERATION
PERFORMANCE
MAX
VELOCITY
VERTICAL
JUMP
HORIZONT
AL JUMP
COD
Resisted Training. Aims

R² = 0,9581
0,0
50,0
100,0
150,0
200,0
250,0
300,0
350,0
400,0
450,0
500,0
10m_UN 10m_VL10 10m_VL30 10m_VL50
Biceps Femoris - Acc Phase
R² = 0,952
0,0
100,0
200,0
300,0
400,0
500,0
600,0
30m_UN 30m_VL10 30m_VL30 30m_VL50
Biceps Femoris - Max Velocity Phase
(Zabaloy et al., 2020)
SLED: Training Considerations. Low vs. High Loads

R² = 0,9815
0,0
50,0
100,0
150,0
200,0
250,0
300,0
10m_UN 10m_VL10 10m_VL30 10m_VL50
Glute - Acc Phase
R² = 0,8422
0,0
50,0
100,0
150,0
200,0
250,0
300,0
350,0
30m_UN 30m_VL10 30m_VL30 30m_VL50
Glute - Max Velocity Phase

R² = 0,8984
0,0
50,0
100,0
150,0
200,0
250,0
300,0
350,0
400,0
10m_UN 10m_VL10 10m_VL30 10m_VL50
Recto Femoral - Acc Phase
R² = 0,9599
0,0
50,0
100,0
150,0
200,0
250,0
300,0
350,0
400,0
30m_UN 30m_VL10 30m_VL30 30m_VL50
Recto Femoral - Max Velocity Phase

Groucho Position

(Alcaraz et al., 2014)
SLED: Training Considerations. Unloaded vs. Low Loads

Neuromuscular
Stiffness
SLED: Training Considerations. Unloaded vs. Low Loads

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> 6 12-18 2-3 > 160 m > 2680 m Rigid Depends

SLED
TRAINING
ACCELERATION
PERFORMANCE
MAX
VELOCITY
VERTICAL
JUMP
HORIZONT
AL JUMP
COD
SLED. SUMARY

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VEST vs HORIZONTAL: Training Considerations
(Carlos-Vivas et al., 2019)
VS.

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(Carlos-Vivas et al., 2019)
VEST vs HORIZONTAL: Training Considerations

VEST
TRAINING
ACCELERATION
PERFORMANCE
MAX
VELOCITY
VERTICAL
JUMP
HORIZONT
AL JUMP
COD/CODde
f
VEST. SUMARY

SKILLRUN®: Training Considerations
(Martínez-Serrano et al., Under Review)

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SKILLRUN® SLED vs. PARACHUTE: VL EMG

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SKILLRUN® SLED vs. PARACHUTE: BF EMG

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SKILLRUN® SLED vs. PARACHUTE: GM EMG

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SKILLRUN® SLED vs. PARACHUTE: Contact time

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SKILLRUN® SLED vs. PARACHUTE: Stride Frequency

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SKILLRUN® SLED vs. PARACHUTE: Stride Length

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(Alcaraz et al., Unpublished Data)
SKILLRUN® SLED vs. PARACHUTE: Vertical Stiffness

palcaraz@ucam.edu
In summary, when we must apply each training protocol...
Andersen, 2006

palcaraz@ucam.edu
In summary, when we must apply each training protocol...

palcaraz@ucam.edu
- Applied Force and mechanical power are determinants for
performance in force-velocity disciplines.
- There is an optimal load where power is maximized.
- The training has an effect on the force-velocity curve and
therefore on the power.
- Care with the use of science. Always broad vision.
- The maximum power output will be dependent on the
exercise, level of the athlete or muscle group involved.
- For the improvement of the maximum power the principle of
specificity must be considered.
- Resisted methods, complex training, etc. are very suitable
ways to improve power.

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Bases de la Fuerza 2021 ARD_English.pdf