Grundsätzlich beschreibt er, wie Verbesserungen in der Kraft bei einer bestimmten Bewegung oder Muskelgruppe sich positiv auf die Leistung bei verwandten oder ähnlichen Übungen auswirken können.
Beispielweise, wenn du dich darauf konzentrierst, deine Kraft in der Kniebeuge zu steigern, könntest du einen Carryover-Effekt erleben, der sich auf die Leistung bei Übungen wie Beinpresse auswirkt.
Wer nie mit der Beinpresse trainiert, jedoch seinen Kniebeugenleistung auf 2,5faches Körpergewicht steigert, der wird beim ersten Mal Training an der Beinpresse ein höheres Gewicht bewegen und mehr Leistung erbringen als jemand der einfaches Körpergewicht Kniebeugen macht.
So überträgt sich die Steigerung der Leistung bei Kniebeugen auf die Beinpresse.
Dieses Phänomen steht im Zusammenhang mit dem Konzept der Spezifität im Training, das besagt, dass Anpassungen an das Training spezifisch für die durchgeführte Art des Trainings sind.
Mehrere Faktoren tragen zum Carryover-Effekt im Krafttraining bei:
Es ist wichtig zu beachten, dass, obwohl der Carryover-Effekt ein häufiges Phänomen ist, eine vollständige Übertragung von Kraftgewinnen auf alle Übungen nicht garantiert ist.
Spezifität spielt nach wie vor eine entscheidende Rolle, und wenn du dich in einer bestimmten Bewegung oder Aktivität verbessern möchtest, solltest du diese Übung in dein Trainingsprogramm aufnehmen.
Wie bei jedem Aspekt des Krafttrainings können individuelle Unterschiede, Trainingsgeschichte und andere Faktoren den Grad des Carryover zwischen Übungen beeinflussen.
Die eine Übung, die den größten Effekt auf alle anderen Übungen aus Sicht des Carryover-Effekts auf die Kraftleistung hat, ist das Kreuzheben.
Das ist einer der Hauptgründe warum wir im YPSI mit jedem Kunden und Athleten das Ziel haben nach Aufbau der Grundlagen das Kreuzheben mit in das Programm Design aufzunehmen.
Um so den Carryover-Effekt zu maximieren.
]]>Im Zusammenhang mit Krafttraining gibt es eine Vielzahl von Fragen, die von Anfängern und Fortgeschrittenen gleichermaßen gestellt werden.
Hier sind einige der häufigsten Fragen und ihre Antworten zu Krafttraining:
Diese Frage bezieht sich auf die Trainingsfrequenz pro Woche. Die Antwort hängt von verschiedenen Faktoren ab, einschließlich des individuellen Trainingsziels, des Trainingsplans und der Erholungsfähigkeit des Trainierenden. Sowie der sonstigen Belastung des Alltags.
Eine Trainingsfrequenz von 2 bis 4 Einheiten pro Woche ist für die Meisten realistisch.
Ab einer Trainingsfrequenz von 4 oder mehr Einheiten pro Woche, muss das Training und vor allem die Regeneration davon einen sehr hohen Stellwert im Alltag des Einzelnen haben.
Die Wahl von Wiederholungen und Sätzen hängt vom Trainingsziel sowie dem aktuellen individuellen Trainingsstatus ab.
Generelle Beispiele sind niedrige Wiederholungen mit schweren Gewichten für Kraft, während höhere Wiederholungen mit moderaten Gewichten für Muskelausdauer geeignet sein können.
Die kann jedoch je nach individuellem Trainingsstatus deutlich abweichen.
Ein signifikanter Teil der YPSI Trainer Lizenz befasst sich mit dem Thema der Anpassung der Trainingsparameter wie Wiederholungen und Sätze an den aktuellen individuellen Trainingsstatus.
Ob unser YPSI Modul 3, das YPSI Online Modul A und auch unser Advanced Programm Design Seminar. Die Individualisierung der Trainingsparameter ist er der interessantes und komplexesten Aspekte des Krafttraining.
Die Gewichtsauswahl ist entscheidend. Deshalb spielt bei unserer Arbeit im YPSI das Konzept der Mikroperiodisierung auch eine so große Rolle.
Es sollte schwer genug sein, um eine Herausforderung darzustellen, aber leicht genug, um eine korrekte Form beizubehalten. Die individuelle Leistungsfähigkeit und das Trainingsziel spielen hier eine Rolle.
Diese Frage bezieht sich auf die Integration von Herz-Kreislauf-Training (Cardio) in das Krafttraining. Die Antwort hängt von den Zielen ab, da beide Formen des Trainings unterschiedliche Vorteile bieten.
Insbesondere das Intervalltraining ist für das Ziel der Meisten, effektiv Körperfett abzubauen, entscheidend.
Die Zeit, die für sichtbare Ergebnisse benötigt wird, variiert je nach Person, Trainingskonsistenz und genetischer Veranlagung.
Insbesondere die sportliche Vergangenheit, vor allem die individuelle neuromuskuläre Entwicklung während der Pubertät hat einen großen Einfluss auf die Geschwindigkeit der Fortschritte.
Fortschritte kann jeder machen. Wie schnell und wie hoch diese sind, hängt neben dem aktuellen Investment vor allem davon ab wieviel man schon bisher in sein "Körper-Sparbuch" einbezahlt hat.
Die Ernährung spielt eine Schlüsselrolle beim Krafttraining. Fragen beziehen sich oft auf die richtige Menge an Protein, Kohlenhydraten und Fetten, um Muskelaufbau und -erholung zu fördern.
Die YPSI Diät gibt einen Einblick in das Grundgerüst unserer Ernährungsphilosophie im YPSI.
Aufwärmen ist wichtig, um die Leistung zu verbessern. Fragen dazu drehen sich oft um die besten Aufwärmtechniken und wie viel Zeit dafür aufgewendet werden sollte.
In diesem Artikel geht es um das optimale Aufwärmen im Krafttraining.
Plateaus können auftreten, wenn Fortschritte ins Stocken geraten.
Fragen dazu betreffen Strategien, um Plateaus zu überwinden, sei es durch Variation des Trainingsplans, Änderungen der Intensität oder Anpassungen der Ernährung sowie weiterer Faktoren die Regeneration.
Trainingskonzepte wie der Kniebeugen Urlaub oder der Strength and Mass Holiday eignen sich ebenfalls ausgezeichnet um Plateaus im Training zu überwinden.
Viele Menschen fragen sich, ob Krafttraining allein ausreicht, um Gewicht zu verlieren.
Die Antwort darauf muss sich auf die Rolle des Krafttrainings im Gesamtkontext einer ganzheitlichen Strategie zum Verlust von Körperfett und Körpergewicht betrachtet werden.
Die Vorteile der Krafttrainings sind vor allem die Steigerung der Stoffwechselrate, die Optimierung des hormonellen Umfelds sowie durch Aufwand von Muskulatur die Steigerung des Grundumsatz.
Krafttraining alleine wird jedoch selten ausreichen um Abnehm-Ziele zu erreichen. Deshalb empfehlen wir grundsäatzlich einen ganzheitlichen Ansatz aus der Kombination von Training, in Form von Krafttraining und Intervalltraining, Optimierung von Ernährung und Mikronährstoffversorgung sowie Lifesytelfaktoren und Schlaf.
Sicherheit ist entscheidend. Fragen dazu beziehen sich oft auf die Sicherheit des Trainings allein, insbesondere bei komplexen Übungen oder schweren Gewichten.
Übungen und deren Risiken zu Verstehen, sowie Sicherheitsmaßnahmen wie zum Beispiel das Abwerfen der Langhantel bei Kniebeugen zu üben bevor diese notwendig werden sind entscheidend für sicheres Krafttraining.
Die eine Übung, die mit das größte Sicherheitsrisiko darstellt ist das Langhantel Bankdrücken. Deshalb empfehle wir diese Übung grundsätzlich nie alleine durchzuführen, sondern immer jemand in der Nähe zu haben, der im Fall das die Langhantel die Geschwindigkeit 0 erreicht, diese anheben kann.
Diese Fragen bieten einen Einblick in die häufigsten Überlegungen im Zusammenhang mit Krafttraining.
Es ist wichtig zu beachten, dass individuelle Bedürfnisse variieren können, und es wird empfohlen, sich bei Unsicherheiten an einen qualifizierten Trainer zu wenden.
Viel Erfolg beim Krafttraining!
]]>Der Brachialis ist ein faszinierender Muskel im Oberarm, der eine entscheidende Rolle bei der Bewegung des Unterarms spielt.
In diesem Artikel werden wir tief in die Anatomie des Brachialis eintauchen, seine vielfältigen Funktionen erkunden und effektive Trainingsmethoden zur Stärkung dieses Muskels besprechen.
Der Brachialis ist ein tiefliegender Muskel im Oberarm, der unter dem Bizeps brachii liegt.
Er erstreckt sich von der Vorderseite des Oberarms (Distalhumerus) bis zum Oberarmknochen (Ulna) und ist über die Brachialissehne am Unterarm befestigt.
Diese tiefere Position unterscheidet ihn vom Bizeps, was ihn zu einem wichtigen Akteur in der Ellenbogenbeugung macht.
Ellenbogenbeugung (Flexion): Der primäre Zweck des Brachialis besteht in der Ellenbogenbeugung. Im Gegensatz zum Bizeps, der diese Funktion ebenfalls erfüllt, hat der Brachialis aufgrund seiner anatomischen Position einen mechanischen Vorteil bei der Beugung des Ellenbogens in verschiedenen Handpositionen.
Stabilisation des Ellbogens: Der Brachialis hat eine entscheidende Rolle als Stabilisator des Ellbogens bei schweren Hebearbeiten sowie explosiven Bewegungen wie Würfen oder Schlägen.
1. Hammercurls
Hammercurls sind eine effektive Übung, die den Brachialis betont. Hierbei werden Hanteln in vertikaler Position gehalten, so das die Handgelenke zueinander zeigen, was zu einer verstärkten Aktivierung des Brachialis führt.
2. Reverse Curls
Diese Übung, bei der die Handflächen nach unten zeigen, richtet sich ebenfalls gezielt an den Brachialis und stärkt seine Funktion bei der Ellenbogenbeugung.
3. Klimmzüge mit neutralem Griff
Klimmzüge mit einer neutralen Griffposition beanspruchen den Brachialis effektiv.
Variabilität im Griff: Die Verwendung verschiedener Griffpositionen sowie verschiedenen Hanteln und Klimmzugstangen hilft, den Brachialis aus verschiedenen Winkeln zu stimulieren.
Progressive Überlastung: Ein kontinuierlicher Anstieg der Trainingsbelastung ist entscheidend, um eine stetige muskuläre Entwicklung im Brachialis zu fördern.
Der Brachialis ist ein oft übersehenes, aber dennoch entscheidendes Element im Oberarmmuskulaturkomplex.
Ein umfassendes Verständnis seiner Anatomie, Funktionen und geeigneten Trainingsmethoden ist unerlässlich für die Maximierung der Muskelentwicklung und der funktionellen Kapazitäten des Brachialis.
Durch gezieltes Training und die Berücksichtigung anatomischer Details kann der Brachialis nicht nur ästhetisch beeindruckend aussehen, sondern auch die allgemeine Leistungsfähigkeit des Oberarms verbessern.
]]>Der Quadrizeps, auch als Oberschenkelmuskel bezeichnet, ist eine beeindruckende Muskelgruppe, die einen Großteil der Vorderseite des Oberschenkels bedeckt.
Bestehend aus vier Hauptmuskeln – Rectus femoris, Vastus lateralis, Vastus medialis und Vastus intermedius – spielt der Quadrizeps eine entscheidende Rolle in der Funktion und Beweglichkeit der unteren Extremitäten.
Rectus Femoris:
Der Rectus femoris ist der einzige Kopf des Quadrizeps, der sowohl über das Knie als auch über die Hüfte verläuft. Dieser zweigliedrige Muskel ist am Oberschenkel und an der Hüfte befestigt.
Vastus Lateralis:
Der Vastus lateralis ist der äußere, seitliche Kopf des Quadrizeps und erstreckt sich entlang der Außenseite des Oberschenkels.
Vastus Medialis:
Der Vastus medialis, der innere Kopf des Quadrizeps, verläuft entlang der Innenseite des Oberschenkels und spielt eine Schlüsselrolle bei der Stabilisierung der Kniescheibe.
Vastus Intermedius:
Der Vastus intermedius, der tiefste der Quadrizepsmuskeln, liegt zwischen dem Rectus femoris und den Vastus-Muskeln.
Die Muskeln sind durch Sehnen miteinander verbunden und setzen am Quadrizepssehnenansatz oberhalb der Kniescheibe an.
Kniestreckung (Extension): Der Hauptmechanismus des Quadrizeps besteht in der Streckung des Knies. Diese Funktion ist entscheidend für Aktivitäten wie Gehen, Laufen, Springen und sogar für das einfache Stehen.
Hüftflexion: Der Rectus femoris ist auch an der Flexion der Hüfte beteiligt, was die Bewegung des Oberschenkels nach vorne ermöglicht.
Stabilisierung des Kniegelenks: Der Vastus medialis spielt eine wichtige Rolle bei der Stabilisierung der Kniescheibe und trägt dazu bei, unerwünschte Seitwärtsbewegungen zu minimieren.
1. Kniebeugen:
Kniebeugen sind eine der effektivsten Übungen zur Aktivierung des gesamten Quadrizeps. Tiefe Kniebeugen beanspruchen auch den Rectus femoris und fördern die Kraftentwicklung.
2. Beinpresse:
Die Beinpresse in allen ihren Varianten ist eine relativ isolierte Übung, die es ermöglicht, mit schweren Gewichten zu arbeiten und den Quadrizeps intensiv zu trainieren, ohne des die hintere Kette (engl. posterior chain) ein primärer limitierender Faktor ist.
3. Split Squats:
Split Squats sind hervorragend, um die Vastus-Muskeln zu betonen und die Muskulatur auf funktionelle Weise zu stärken.
1. Vermeidung von Dysbalancen:
Ein ausgewogenes Training, das neben muskulären Balance innerhalb der vier Anteile des Quarzes auch die muskuläre Balance zwischen beiden Beinen sowie der Rückseite der Beine (Hamstrings) einbezieht, ist wichtig, um muskulären Dysbalancen vorzubeugen.
2. Stretching:Stretching für den Quadrizeps ist besonders wichtig, um die Flexibilität zu erhalten und Verletzungen zu verhindern. Insbesondere der Rectus femoris neigt zu einem suboptimalen Längen-Spannungs-Verhältnis das weitreichendere biomechanischen Folgen hat.
Der Quadrizeps ist eine vielseitige Muskelgruppe, die nicht nur für die Kraftleistung der Beine, sondern auch für die Stabilität des Kniegelenks von entscheidender Bedeutung ist.
Durch gezieltes Training, das verschiedene Übungen und Muskelgruppen einbezieht, kann der Quadrizeps effektiv gestärkt und optimiert werden.
Ein ganzheitlicher Ansatz, der die Anatomie, Funktionen und Trainingsempfehlungen berücksichtigt, ist entscheidend für eine erfolgreiche Entwicklung des Quadrizeps.
]]>Es wird teilweise behauptet, dass tiefe Kniebeugen schädlich für den Rücken und die Knie sein könnten.
Man empfiehlt sogar, nicht zu tief zu gehen, um die Belastung der Knie zu verringern.
Leider wird bei dieser Empfehlung nicht berücksichtigt, wie sich der "Wrapping-Effekt" und andere Faktoren auf den Körper auswirken.
Dieser Artikel beleuchtet, ob weniger tiefe Kniebeugen sicherer für den Körper sind als tiefe Kniebeugen.
Um dies zu überprüfen, hat ein Team um Sportwissenschaftler Prof. Dr. Klaus Wirth über 164 wissenschaftliche Artikel überprüft und analysiert [1].
Mit folgenden Ergebnissen:
Untersuchungen zeigen, dass bei 90° die höchsten Druckkräfte auf die Kniegelenke auftreten. Bei tieferer Beugung verteilt sich die Belastung besser, was die Druckkräfte reduziert.
Der "Wrapping-Effekt" trägt dazu bei, die Last besser zu verteilen und die Kraftübertragung zu verbessern. Dies hilft, die Druckkräfte auf die Kniescheibe zu verringern.
Der "Wrapping-Effekt" im Kontext der Kniebeuge bezieht sich auf die biomechanischen Effekte, die auftreten, wenn das Knie gebeugt wird. Genauer gesagt bezieht sich der Wrapping-Effekt auf die Wechselwirkung zwischen dem Oberschenkel und der Wade, wenn das Knie in die Beugung geht.
Wenn wir uns eine Kniebeuge vorstellen, wird das Knie gebeugt, und der Oberschenkel (die Rückseite des Oberschenkels) kommt in Kontakt mit der Wade (der Rückseite des Unterschenkels). Dieser Kontakt zwischen dem Oberschenkel und der Wade kann als "Wrapping" bezeichnet werden, da es eine gewisse Umwicklung oder Umschließung gibt.
Der Wrapping-Effekt hat verschiedene Auswirkungen auf die Belastung des Kniegelenks während der Kniebeuge.
Er trägt dazu bei, die Last besser zu verteilen und die Kräfte, die auf die Kniescheibe wirken (retropatellare Druckkräfte), zu reduzieren. Durch die bessere Verteilung der Last wird die Belastung auf bestimmte Bereiche des Knies gemildert, was wiederum die Belastung auf die Gelenkstrukturen verringern kann.
Insgesamt spielt der Wrapping-Effekt eine Rolle bei der Optimierung der biomechanischen Effizienz während der Kniebeuge und hilft dabei, die Belastung auf die Kniegelenke zu minimieren, insbesondere in Bezug auf die retropatellaren Druckkräfte.
Mit zunehmender Beugung des Kniegelenks verschieben sich die Kontaktbereiche der Gelenkflächen, was ebenfalls zu geringeren Druckkräften führt.
Knochen, Knorpel, Bänder und andere Teile des Körpers passen sich an, wenn sie stärker beansprucht werden. Es gibt keine überzeugenden Beweise dafür, dass tiefe Kniebeugen zu mehr Verletzungen oder Verschleiß führen. Durch eine strukturierte, progressive Belastung ist grundsätzlich das Gegenteil der Fall, die Knie werden "gestärkt".
Wenn die Technik unter Anleitung erlernt wird und das Training fortschreitet, sind tiefe Kniebeugen eine effektive Übung zum Schutz vor Verletzungen und zur Stärkung der Beine und Knie. Im Gegensatz zu Bedenken tragen sie grundsätzlich nicht zu einem erhöhten Risiko für Verletzungen bei.
Die willst deine Ausführung und Leistung bei Kniebeugen sicher und nachhaltig optimieren?
Dann nimm unser Online Coaching in Anspruch und das Optimum aus deinem Training herauszuholen!
Hier erhältst du konstant Rückmeldung zur Ausführung der Übungen wie Kniebeugen sowie individualisierte Trainingsprogramme basierend auf deinem Status, deiner Biomechanik und deinen Zielen.
Quelle:
Intervalltraining, eine hochintensive Trainingsmethode, hat sich zu einem zentralen Bestandteil von Training, Sport und Fitness entwickelt.
Dieser Artikel wirft einen Blick auf die wissenschaftlichen Grundlagen des Intervalltrainings, die verschiedenen Energiesysteme, die Bedeutung der Periodisierung und die geschichtliche Entwicklung dieser effektiven Trainingsmethode.
1. Grundprinzipien:
Intervalltraining ist durch Phasen intensiver Aktivität, gefolgt von Erholungsphasen, charakterisiert. Die Intensität kann je nach Zielsetzung variieren, von maximaler Anstrengung bis hin zu submaximalen Intervallen.
2. Energiesysteme:
Phosphokreatinsystem (PCr): Verantwortlich für kurzfristige, intensive Aktivitäten.
Glykolytisches System: Beteiligt sich an mittelintensiven Aktivitäten.
Aerobes System: Für langanhaltende, weniger intensive Aktivitäten zuständig.
3. EPOC (Excess Post-Exercise Oxygen Consumption):
Intervalltraining erhöht den Sauerstoffverbrauch nach dem Training (Nachbrenneffekt), was zu einem gesteigerten Kalorienverbrauch und verbesserten Stoffwechselprozessen führt.
4. Hormonelle Reaktionen:
Intervalltraining kann die Freisetzung von Wachstumshormonen und die Verbesserung der Insulinempfindlichkeit fördern.
1. Makrozyklus:
Langfristige Planung, z. B. für eine ganze Saison.
Berücksichtigt längerfristige Ziele wie das Erlernen eines 400 m Sprints.
2. Mesozyklus:
Mittelfristige Planung, typischerweise für einen Monat.
Fokussiert auf spezifische Trainingsziele, z. B. Steigerung von Topspeed oder Kondition.
3. Mikrozyklus:
Kurzfristige Planung, normalerweise für eine Woche.
Enthält detaillierte Trainingseinheiten und Ruhephasen.
4. Periodisierung im Intervalltraining:
1. Frühe Anwendungen:
Intervalltraining hat Wurzeln in den 1910er Jahren, als der finnische Läufer Hannes Kolehmainen es erfolgreich einsetzte.
2. Entwicklung im Laufe der Zeit:
1930er Jahre: Schwedischer Trainer Gösta Holmér prägte den Begriff "Fartlek", eine Form des Intervalltrainings.
1950er Jahre: Roger Bannister verwendete Intervalltraining, um die erste Meile unter 4 Minuten zu laufen.
1970er Jahre: Dr. Izumi Tabata entwickelte das Tabata-Protokoll, eine intensive Form des Intervalltrainings.
3. Verbreitung in verschiedene Sportarten:
1. Individuelle Anpassung:
Berücksichtige dein Fitnessniveau und passe Intervallprotokolle entsprechend an.
2. Vielfalt der Intervalle:
Plane mit verschiedenen Längen und Intensitäten der Intervalle.
3. Ruhephasen:
Achte auf ausreichende Erholungsphasen zwischen den Intervallen. Tipp: Die Meisten machen zu kurze Pausen um sich kontinuierlich steigern zu könne.
4. Progression:
Steigere allmählich Intensität und Volumen im Wechsel, um Überlastung zu vermeiden.
5. Überwachung und Anpassung:
Intervalltraining hat sich als vielseitige und wirkungsvolle Trainingsmethode erwiesen.
Die Kombination aus wissenschaftlichen Prinzipien, Periodisierung und einer interessanten historischen Entwicklung macht es zu einem grundlegenden Element in vielen Trainingsprogrammen.
Egal, ob du ein erfahrener Athlet auf höchstem Leistungsniveau oder ein Fitness-Einsteiger bist, Intervalltraining bietet die Flexibilität, um auf unterschiedliche Ziele und Bedürfnisse einzugehen.
Mit einer smarten Planung und Anpassung an individuelle Faktoren kann Intervalltraining eine Schlüsselrolle bei der Verbesserung von Fitness, Ausdauer und Gesundheit spielen.
Mehr zum Intervalltraining sowie dessen Programm Design und Periodisierung in der Praxis findest Du auch in unserem YPSI Online Modul F.
]]>Die Langhantel ist eines der populärsten Trainingsgeräte der Welt.
Um das folgende Trainingsprogramm auszuführen, benötigt man ausschließlich eine Lang Hantel sowie ein Rack und eine Flachbank.
Die zwei häufigsten Gründe für ein solches Programm ist zum einen, dass man nur eine Langhantel zum Training verfügbar hat, wie es zum Beispiel in dem ein oder anderen Home Gym der Fall ist.
Oder dass man seinem Training einen neuen Twist geben will und statt einfach nur etwas Neues zu machen, was meist mehr Entertainment als tatsächliches Training ist, etwas Neues machen will das gleichzeitig effektiv ist.
Wenn du Interesse hast ein Programm auszuführen, das ausschließlich eine Langhantel als Widerstand verwendet, dann ist dieses Programm genau das richtige für dich.
Bevor wir jedoch zum Programm kommen, hier ein kurzer Einblick in die Geschichte der Langhantel.
Zuerst kamen die Kurzhanteln Halteres, die im antiken Griechenland als Hebegewichte und auch als Gewichte in der antiken griechischen Version des Weitsprungs verwendet werden.
Auch in Indien wurde seit mehr als einem Jahrtausend eine Art Hantel in Form einer Keule verwendet – daher wurde sie „Indian Club“ genannt.
Erst viel später gibt es dann Nachweise für die Nutzung einer „Barbell“ (engl. für Langhantel).
Deren erste Nachweise aus dem 19ten Jahrhundert kommen.
Auf Grund der hohen Lasten, die mit einer Langhantel bewegt werden konnte waren diese dann relativ schnell Bestandteil des Trainings von Showman, Strongman und Turnern.
Mit der Entstehung des Gewichthebens Ende des 19ten Jahrhundert bekam die Langhantel einen weiteren Aufschwung.
Im Jahr 1896 war Gewichtheben zum ersten Mal teil der Olympischen Spiele was noch mehr Menschen Zugang zur Langhantel ermöglichte.
Heute, nur gut 100 Jahre später ist die Langhantel aus fester Bestandteil der Grundausstattung quasi jedes Gyms auf der ganzen Welt.
Der folgende Trainingsplan konzentriert sich darauf ausschliesslich eine Langhantel sowie eine Ablage für diese in Form eines Racks und ebenfalls einer Flachbank zu nutzen.
Quasi die Minimalausstattung eines Home Gyms.
Tag 1 - Oberkörper
A1 Klimmzug*, supiniert, schulterbreit, 6 Sätze a 2 bis 4 Wiederholungen, 4010 Tempo, 120s Pause
A2 Lh Nackendrücken, sitzend, 6 Sätze a 6 bis 8 Wiederholungen, 4010 Tempo, 120s Pause
B LH Flachbankdrücken, schulterbeiter Griff, 3 Sätze a 6 bis 8 Wiederholungen, 4010 Tempo, 180s Pause
C LH Rudern, vorgebeugt, pronierter, schulterbreiter Griff, 3 Sätze a 12 bis 15 Wiederholungen, 3010 Tempo, 120s Pause
*An der Langhantel im Rack mit angewinkelten Knien ausführen
Tag 2 - Beine
A LH Kniebeugen, Fersen erhöht, 6 Sätze a 6 bis 8 Wiederholungen, 4010 Tempo, 180s Pause
B Horizontale Backextension*, 4 Sätze a 120s in der obersten Position halten 180s Pause
C Lh Ab Rollout**, 2 Sätze a 25 Wiederholungen, 2010 Tempo, 180s Pause
* Ausführung siehe hier
** Ausführung siehe hier
Weitere Trainingspläne für verschiedene Ziele hier:
Ein Trainingsplan für Muskelaufbau
Ein Trainingsplan für Fettabbau
Ein Trainingsplan für Frauen
Ein Trainingsplan für Anfänger
Du willst mehr über strukturiertes und erfolgreiches Krafttraining erfahren, dann absolviere die YPSI Trainer A-Lizenz und hebe Dein Wissen und Deine Kompetenz über Krafttraining auf das nächste Level.
]]>Und daher ein programmbasierter Ansatz und ein systembasierter Ansatz.
Programm Design wird oft in Form von einzelnen Programmen erklärt und gelehrt.
Das ist nur eine isolierte Betrachtung einer Trainingsmethode.
Man nimmt eine Übung aus dieser Übungsgruppe und kombinieren sie mit diesen spezifischen Trainingsparametern, um am Ende ein auf dieser Methode basierendes Programm zu erhalten.
Ein Beispiel ist das 6-12-25-System, das ursprünglich von Dr. Fred Hatfield populär gemacht wurde, dem ersten Mann, der jemals 1000 Pfund Kniebeugen gemacht hat.
Es beschreibt es als einen ganzheitlichen Trainingsansatz, bei dem Muskelgruppen in drei deutlich unterschiedlichen Wiederholungsbereichen trainiert werden.
Das 6-12-25-Programm für ein Oberkörpertraining kann wie folgt aussehen:
A1 Klimmzug, nah, neutral, 4 Sätze mit 4 bis 6 Wiederholungen, 4010 Tempo, 10 Sekunden Pause
A2 Latzug, supiniert, schulterbreiter Griff, 4 Sätze mit 10 bis 12 Wiederholungen, 3010 Tempo, 10 Sekunden Pause
A3 Sitzendes Seilrudern zum Nacken, pronierter Griff, 4 Sätze mit 20 bis 25 Wiederholungen, Tempo 2010, 180 Sekunden Pause
B1 Dips, 4 Sätze mit 4 bis 6 Wiederholungen, 4010 Tempo, 10 Sekunden Pause
B2 DB Flaches Bankdrücken, Pronationsgriff, 4 Sätze mit 10 bis 12 Wiederholungen, 3010 Tempo, 10 Sekunden Pause
B3 DB 30° Bankdrücken, neutraler Griff, 4 Sätze mit 20 bis 25 Wiederholungen, Tempo 2010, 180 Sekunden Pause
Die Verwendung eines solchen Programms oder die Gestaltung eines Programms durch bloße Verteilung eines solchen Programms wird zu sehr gemischten Ergebnissen führen.
Und mit gemischten Ergebnissen meine ich nicht, dass Ihr Herz-Kreislauf-System bei der Durchführung des oben genannten Programms nicht gefordert wird oder dass Sie nach der Durchführung dieses 6-12-25-Programms keine Muskelkater verspüren, denn beides wird sehr wahrscheinlich der Fall sein.
Mit gemischten Ergebnissen meine ich, dass die meisten mit einem bestimmten Programm von Training zu Training keine Fortschritte machen werden, genauer gesagt, Fortschritte in Richtung ihrer Ziele machen, was das Wesentliche von erfolgreichem Programm Designs ist.
Dieser Mangel an Ergebnissen bei diesem programmbasierten Ansatz ist in erster Linie auf die mangelnde Orientierung darüber zurückzuführen, wo, wann und mit wem das Programm eingesetzt werden soll.
Und auch durch die Erstellung von Variationen eines Programms, die dem ursprünglich ausgegebenen Programm weit unterlegen sind.
Klassische Beispiele für solche nutzlosen Variationen sind 10 Sätze mit 10 Wiederholungen auch bekannt als German Volume Training mit Frontkniebeugen oder Splitkniebeugen, die praktisch zu null relevanten Ergebnissen führen.
Bei Frontkniebeugen ist der obere Rücken der limitierende Faktor für die Nutzung und Progresson angemessener Trainingsgewichte, und beim Split Squat limitiert das Herz-Kreislauf-System fast alle neuromuskulären Anpassungen.
Trotzdem sehe ich diese beiden Optionen ständig.
Solche minderwertigen Programme basieren auf einem programmbasierten Ansatz.
Dieser funktioniert nur, wenn das eine Programm, das man verwendet, spezifisch für den aktuellen Status und die Ziele ist.
Es ist großartig, eine Wegbeschreibung zu haben, die von Stuttgart nach Rom führt. Allerdings nur, wenn man gerade in Stuttgart ist und das aktuelles Ziel die Reise nach Rom ist.
Wenn eine dieser Variablen nicht vorhanden ist, sind diese Anweisungen nutzlos, da sie nicht zu den gewünschten Ergebnissen führen.
Was man braucht, ist eine Karte, also einen systembasierter Ansatz.
Die beiden wichtigsten Aspekte eines systembasierten Ansatzes sind ein klarer konstanter Fortschritt und Vollständigkeit.
Für den Erfolg eines Programms und der Tatsache, dass grundsätzlichimmer mehrere Programme aufeinander aufgebaut werden müssen, ist es unbedingt erforderlich, dass diese Programme so konzipiert sind, dass sie jemanden vom aktuellen Status zum gewünschten Ziel führen.
Und dies muss in einem schrittweisen Ansatz erfolgen, der auf der letzten Stufe aufbaut, da die Höhe jeder Stufe durch die Stabilität der vorherigen Stufe bestimmt wird.
Oder eine einfache Analogie: Wenn man in der Grundschule Schwierigkeiten hat, Mathematik zu lernen, sind die Chancen, einen Doktortitel in Mathematik zu erlangen, sehr gering.
Im Kontext des Trainings bedeutet das zum Beispiel:
Wenn Schulterblatt-Retraktoren zu schwach sind, um die richtige Position des Schulterblatts und damit des oberen Rückens bei Frontkniebeugen beizubehalten, wird man bei Frontkniebeugen nie optimalen Fortschritt machen. Und hohe Leistungen abrufen kommen.
In diesem Fall müssen die Schulterblatt-Retraktoren trainiert und gestärkt werden als Basis für Fortschritt und Leistung bei Frontkniebeugen.
Neben einem solchen konsequenten Fortschritt muss ein System vollständig und komplex genug sein, um sich an die verschiedenen Hürden, Rückschläge und Probleme anpassen und überwinden zu können, die im Laufe der Karriere eines jeden, der in irgendeiner Form trainiert, auftauchen werden. Ob auf der Straße, einem Feld, einer Bahn oder im Gym.
Das Verständnis eines Systems basiert in erster Linie auf dem Aspekt der Probleme und dem Aspekt der Ziele.
Da der aktuelle Status einer Person, die trainiert, gegeben ist, liegen die Probleme darin, was zwischen dem aktuellen Status und zukünftigen Zielen liegt.
Die Komplexität der Probleme ist der Hauptgrund dafür, dass es keine tatsächlich funktionierende Programm Design Software gibt.
Jedes Problem ist eine weitere Variable in der Gleichung.
Einige Probleme treten ständig auf, wie z. B. schwache Schulterblatt-Retraktoren, schwacher Erector Spinae und ein schwacher Vastus medialis.
Einige Probleme sind eher exotischer Natur, wie etwa "Verklebungen" des Popliteus, eine Faszienverengung eines Muskels oder ein verengter Nervenkanal.
Das Ziel eines jeden Systemsist es bestimmte Methoden zu systematisieren, die diese Probleme angehen.
Grundlage dieser Systematisierung ist eine klare Definition des Zwecks und der Voraussetzungen jeder Methode.
Voraussetzung ist beispielsweise, dass jemand in der Lage ist, das 1,5-fache seines Körpergewichts in die Kniebeuge zu bewegen, bevor man mit einem plyometrischen Training beginnt, um die Reaktivkraft zu verbessern. Da ein niedrigeres Maß an Maximalkraft die Verbesserung der Reaktivkraft verringert und das Verletzungsrisiko erhöht.
Wenn also jemand nicht richtig laufen kann, dann trainiere nicht das Rennen mit ihm.
Und die Nichterfüllung der Voraussetzungen ist einer der häufigsten Gründe für das Scheitern eines Programms.
Dann ist der Aspekt des Zwecks einer Methode ihr Trainingseffekt.
Der Trainingseffekt ist das, woran sich der Körper durch eine bestimmte Methode anpassen muss.
Basierend auf dem obigen Beispiel der 6-12-25-Methode handelt es sich um die lokale Laktatbufferungskapazität oder die Fähigkeit eines Muskels, eine hohe Kraft im anaeroben laktaziden Energiesystem auszuüben und aufrechtzuerhalten.
Als 6-12-25-Programm, das drei verschiedene Übungen für dieselbe Muskelgruppe mit abnehmender Komplexität in jedem der drei spezifischen Wiederholungsbereiche von 4–6 Wiederholungen, 8–12 Wiederholungen und 20–25 Wiederholungen kombiniert, daher der Name 6 -12-25.
Diese etwa 43 Wiederholungen hintereinander mit drei Punkten des Wiederholungsmaximums führen zu einem hohen Laktatspiegel in dieser spezifischen Muskelgruppe.
Und dadurch die Fähigkeit der Muskeln verbessern im anaeroben laktaziden Energiesystem hohe Kräfte auszuüben und aufrechtzuerhalten.
Das macht 6-12-25 zu einem hervorragenden Trainingssystem, wenn genau dies Ihr Ziel ist.
Natürlich macht dieses System quasi jeden zu jedem Zeitpunkt müde und sorgt für Muskelkater.
Um das zu erreichen, kann man auch einfach 400-m-Sprints barfuß einen Berg runter rennen.
Zusammenfassend lässt sich sagen, dass ein systembasierter Ansatz einen klaren konsequenten Fortschritt und eine klare Vollständigkeit verwendet, um zu bestimmen, welche Methode basierend auf Status und Zweck zum aktuellen Zeitpunkt verwendet werden soll, um den Fortschritt in Richtung des Endziels sicherzustellen.
Bei einem systembasierten Ansatz geht es im Wesentlichen darum, die am besten geeigneten Methoden und Trainingsprogramme zu einem bestimmten Zeitpunkt auszuwählen.
Wenn ich das Modul 3 der YPSI Trainer Lizenz zu den Themen Programm Design und Periodisierung unterrichte, ist Teil meiner Einführung in den Kurs immer die Unterscheidung zwischen einem Kochkurs und einer Kochschule.
Im Kochkurs lernt man, wie man ein bestimmtes Menü kocht. Es ist, als würde man ein Trainingsprogramm absolvieren und dann dieses Trainingsprogramm durchführen.
Im Vergleich dazu geht es in einer Kochschule nicht um bestimmte Menüs.
Es geht um das Analysieren, Verstehen und Erleben verschiedener Zutaten (Übungen) und Zubereitungsmethoden (Trainingsparameter).
Mit dem Ziel, letztendlich selbst Gerichte und Menüs zu kreieren, die großartig schmecken.
In der Kochschule dreht sich alles um die Systeme der Essenszubereitung.
Bei Kochkursen dreht sich alles um das Erlernen des Kochens eines bestimmten Menüs.
Beides hat seine Vorteile.
Am offensichtlichsten ist die investierte Zeit.
Es ist viel einfacher, ein Menü zu nehmen, zu lernen, wie man es kocht, und es dann gelegentlich für Gäste, Familien und Freunde zu kochen.
Bei der Kochschule ist der Zeitaufwand deutlich höher.
Und gleichzeitig ermöglicht es einem, konsistent Programme zu erstellen, die konsistent funktionieren.
Letzteres ist natürlich wichtig für einen Coach und Trainer oder jemanden, der Coach und Trainer werden möchte, da das Schreiben von Programmen, die zum Fortschritt führen, ein wesentlicher Bestandteil einer Karriere und eines Erfolgs als Personal Trainer ist.
Programme sind ein toller Einstieg in die Ausbildung.
Genau so beginnt jeder mit dem Training.
Man bekommt ein Programm und trainiert es.
Je mehr man sich mit den feineren Aspekten des Trainings und größeren Fortschritten und Ergebnissen befasst, desto wichtiger ist es, einem System zu folgen, um kontinuierlich weitere Fortschritte und Ergebnisse zu erzielen.
Das ist ja, was jeder will.
Viel Erfolg beim Einsatz von Programmen und Systemen im Training, um kontinuierlichsten Erfolg zu erzielen!
Neben dem YPSI Modul 3, das einen Online Teil sowie einen Praxisteil vor Ort im YPSI umfasst, bieten wir mit dem YPSI Online Modul A und YPSI Modul C auch zwei reine Online Seminar zu diesem Thema an.
Bild: Ein Navigationssystem ist ein hervorragendes Beispiel für einen systembasierten Ansatz, da es eine detaillierte und umfassende Karte verwendet, die ihre Empfehlungen ständig an den aktuellen Standort, den Verkehr und das Ziel anpasst.
Muscular balance is the balance between mobility and stability within and between muscular chains.
Muscular balance is a crucial basis for constant progress, because you can't build a big house on sloping, soft ground.
Muscular balance is also critical to injury prevention , as the more evenly forces can be absorbed, the less likely a tissue is to become overloaded.
Muscular balance is also an important indicator of optimal program design , as this always aims to focus on current deficits that generally have the greatest potential for progress.
In a recent Podcast Episode #192, I discussed with Thomas why the wobble board split squat is the highest level of muscular balance for the lower body.
In the first few days after the release of the episode, the first videos came from listeners who successfully completed the Wobble Board Pistol Squat.
This means very likely that without ever having done the exercise, someone can do it based on the strength and mobility that past training has built up.
Which is an important indicator that the wobble board pistol squat is primarily a demonstration of muscular balance.
And less of an exercise to build muscular balance.
This is an important point for anyone new to the wobble board pistol squat. And want to learn.
As a demonstration of their muscular balance.
The following hierarchy of progression is critical to building wobble board pistol squat skill:
It is crucial to master these exercises and their respective key criteria before proceeding to the next level.
LH Squat, heels up - Key criteria are elbows vertically under barbell the entire time and hamstrings in the lowest position completely covering the calf.
LH Squats - key criteria are that the elbows are vertically under the barbell the entire time and that the hamstrings are in the lowest position completely covering the calf.
Lh split squat - key criteria are that the elbows are vertically under the barbell the entire time and that the front knee hamstrings completely cover the calf in the bottom position.
Pistol Squat - Key criteria are that the hamstrings in the lowest position completely cover the calf and can be performed with an equal number of repetitions with the right and left. Learning a pistol squat is most effective by using a rubber band to deload the body weight. An article with more details on this will follow in the near future.
Lh Wobble Board Split Squat - In this exercise, the front foot is placed on the wobble board. Key criteria are that the elbows are vertically under the barbell the entire time, that the hamstrings of the front knee completely cover the calf in the bottom position and that the edge of the wobble board never touches the ground.
Wobble Board Pistol Squat - Congratulations!
It is important to use a wobble board like this .
A Bosu ball is not suitable for the same purpose , since the contact surface is much larger, which significantly reduces the requirement. On the other hand, it can never be fully stabilized due to the properties of the rubber. A wooden board with a hemisphere made of wood or hard plastic like a wobble board is a much better choice here.
I also recommend filming the execution of the respective exercises to have an insight into what the execution actually looks like.
Good luck in the Wobble Board Split Squat Challenge!
]]>The horizontal back extension is one of the oldest exercises in strength training for the lower back.
Strictly speaking, however, it is not only an exercise for the lower back but also for the hamstrings and buttocks. And thus the posterior chain.
The lower back takes on a primary stabilizing role in the exercise, while the movement comes primarily from the hamstrings and glutes, which stretch the hips.
Strictly speaking, the back extension is not a back stretch - back = back and extension = stretching - but primarily a hip stretch.
Of course, in the lower position, the back is slightly bent and thus the back is stretched in the upper position. Most of the work, however, is done by extending the hips.
The main benefit of back extension is that it primarily trains in hip extension.
There are different variants of the back extension, the most well-known being the 45° beck extension and the horizontal back extension.
The most resistance and the primary range of motion that is overloaded is in the horizontal back extension at the top.
In particular, the glutes are overloaded in their contracted position. At the same time, the lower back must stabilize the spine at the point where the longest lever is. This is the longest horizontal distance between the head and the hips as the pivot point and hence the most low back recruitment.
Therefore, the horizontal back extension is excellent for training the lower back.
The second major advantage of the horizontal back extension is that, unlike other exercises that train the lower back very effectively, such as the squat and squat, the horizontal back extension does not exert any vertical forces on the spine.
From a neuromuscular perspective, these vertical forces on the spine, while critical to developing strength, are also very tiring and associated with a higher risk of injury.
Thus, the horizontal Beck Extension allows a training stimulus on the muscles with less neuromuscular fatigue. And of course a lower risk of injury.
This makes the horizontal back extension an excellent complement to the primary exercises of the posterior chain and lower back, the squat, and the sacrum.
Dynamic execution on reps
The classic variant of performing the horizontal extension is on repetitions. Ie we move in alternation between concentric and eccentric phase, if necessary with a break at the upper point. Quasi classic dynamic repetitions.
This type of execution is excellent in the range of 6-25 repetitions.
And a pause after the concentric phase at the top of 1-3 seconds is also very effective to overload this weakest area the most.
Isometric execution on time
The second major variant of performing the horizontal Beck Extension is an isometric technique.
That means the exercise is done by just holding it in the up position.
The main goal is to increase strength and endurance in the upper area.
A set duration of 45-120 seconds is ideal for this type of execution.
In both variants of the execution, a dumbbell in front of the chest or a barbell in the neck can be used as additional weight.
In the event that the gym in which you train is not spatially designed to use a barbell, an SZ dumbbell in the neck is also ideal, which is significantly shorter than the barbell and therefore takes up less space.
Due to its lower neuromuscular complexity, the horizontal beck extension is an exercise that can be used in the second part or after the main exercise in a leg workout.
There are basically two options here:
option 1
You have a horizontal back extension or glute ham raise machine at your gym. Then just use this.
option 2
If you don't have a horizontal back extension or glute ham raise machine, use a bench in combination with a rack and a loaded barbell as shown in the photo of this article. This variant is the variant that I recommend most often, since unfortunately too few studios and home gyms still have a machine specifically for the horizontal back extension glute ham raise. Fortunately, racks and benches can now be found in almost every studio and home gym.
The horizontal back extension is an excellent assistance exercise for training the posterior chain, especially for high reps and longer sets.
Try the horizontal back extension in your workout and feel free to write your feedback and previous experiences with this exercise in the comments below.
Good luck with the horizontal back extension!
]]>The "Strength and Mass Holiday" ( German eBook here ) is a short, high-frequency training program in which you complete 10 different training units in 5 days. It's an excellent program to train when you have time - like on a vacation - or when you need results fast - like before a vacation. The goal is to build the maximum amount of strength and muscle mass in that period of time. The progress of this 1 week of training roughly corresponds to the progress of 4 to 6 weeks of regular training with 3 to 4 units per week.
Especially now, in times of the lockdown caused by the pandemic and the closure of the gyms, I am often asked about an alternative to the Strength and Mass Holiday. Because many people have the time to train twice a day, but the equipment is often missing because the gyms have been closed.
In episode 50 of my podcast I already explained a short training plan for at home with a minimum of equipment. This article extends that plan to include the free time between years that most of us have, and a frequency progression toward the Strength and Mass Holiday program of two workouts a day for five straight days, for even more Building strength and muscle mass. In the spirit of the growth mindset, the goal is to spend more free time efficiently and to use the opportunity to come out of the crisis stronger.
The equipment
So what do you need for the Strength and Mass Holiday at home?
Alternatively or in addition, but not mandatory, are a barbell and a rack/squat stand with weight plates for leg training.
The training program
Day 1, 3, 5
Morning
A1 dips on rings, 10 sets of 1-3 reps, 4010 tempo, 120s rest
A2 pull-ups, close neutral grip, 10 sets of 1-3 reps, 4010 tempo, 120s rest
Increase to a heavy set on both exercises*
afternoon
A1 dips on rings, 10 sets of 10 reps, 4010 tempo, 120s rest
A2 pull-ups, supinated, shoulder width, 10 sets of 5 reps, 4010 tempo, 120s rest
Same weight for all sets on both exercises**
Day 2, 4 (without barbell)
Morning
Pistol squats, with bands (use disc as additional weight if necessary), 12 sets of 1-3 repetitions, 4010 pace, 180s rest
Increase to a heavy set on both exercises*
afternoon
Pistol squats, with bands, 10 sets of 10 reps, 4010 tempo, 180s rest
Identical weight for all sets**
Day 2, 4 (alternatively with barbell)
Morning
LH front squat, 12 sets of 1-3 reps, 4010 tempo, 180s rest
Increase to a heavy set*
afternoon
LH Romanian Deadlift, 10 sets of 10 reps, 4010 tempo, 180s rest
Increase to a heavy set*
More information about the exercises
Microperiodization – The structure of training weights
*Microperiodization: "Increase to a heavy set," meaning gradually increasing the weight every set or every other set until you reach a "heavy" set. "Hard" is defined as a set for maximum repetitions, ie you do 2 repetitions and a third repetition would not be possible, then this set is "hard" by definition.
**Microperiodization: " Identical weight for all sets ," meaning you use the same weight for all sets and reps. Once all sets and reps have been completed with a given weight, increase the weight in the next workout.
More on microperiodization here
More information about the training programs:
Good luck with the "Strength and Mass Holiday" at home!
This article contains advertising and affiliate links.
]]>Training frequency, i.e. the frequency with which you train, is a decisive factor for progress.
The YPSI Squat Vacation is one of my most read -- and put into practice -- training articles. 18 workouts in 6 days with the primary goal of maximizing gains in the squat. Statistically, this allows us to make progress in 6 days that would otherwise take 4-6 weeks.
The big question that naturally comes up is: why not do the exercise more and more often for every exercise you want to improve on? Quite simply: Because the exercise frequency is limited in practice!
Basically through the individual regeneration capacity, based on sleep, lifestyle and nutrition. As well as the current training status.
However, the frequency is also specifically determined by the regeneration ability of the respective exercise.
For example, the deadlift has the lowest recovery capacity of any exercise. Most advanced lifters can only perform floor deadlifts once a week, once every 10 days, and sometimes as little as once every 14 days, and progress with each workout.
The most extreme example that I know of is strongman Alexey Tyukulov, who with a best performance of 430 kg only trains the deadlift once a month, i.e. 12 times a year, because he says it takes that long to regenerate from it .
At the other end of the frequency spectrum is the squat. A squat can basically be done three times a day and you can make progress with it. Bulgarian weightlifters consistently squatted 6 times a week, 4 times a day, which was also one of the inspirations behind the foundation of the YPSI Squat Holiday. Due to the potential for progression and regeneration, such a high frequency generally does not work for any other exercise to this extent.
First, as part of a Q&A on the release of the YPSI Bench Press Manual, I was asked whether something like squats could also be vacationed for the bench press. In other words, can you bench press every day?
The bench press is easily one of the most popular strength training exercises. The biggest hurdle to benching 18 times in 6 days, that is, benching 3 times a day, is that your shoulders or elbows will become uncomfortable fairly quickly. The reason for this is the lower tolerance for training volume in general in relation to the upper body compared to the lower body, and in relation to the bench press in particular in the shoulders, which are quite prone to overuse problems and injuries.
One way to increase bench press power is to increase the frequency to four times a week. So the answer is yes, you can bench press every day if we define "every day" as "every training day" and set four training days per week. However, bench pressing four times a week is still a very high training frequency and will require some adjustments to make such a program work in practice.
On the one hand, the so-called "pattern overload syndrome" must be avoided. We achieve this by changing the variant of the bench press in each training session. If you were to train the same bench press variant four times a week, for example only the LH flat bench press with a medium grip, there would most likely be pain or even injury to the muscles, tendons and ligaments involved. Further requirements are a certain level of strength and the muscular balance of the muscle groups involved, which we will come to later.
week 1 to 4
Day 1:
A LH Flat bench press, medium grip, 4 sets of 5 reps, 4010 tempo, 180s rest
B Pull-up, supinated, shoulder width, 5 sets of 1-3 reps, 4010 tempo, 180s rest
C KH 45° incline curls, neutral grip, 3 sets of 6-8 reps, 4010 tempo, 180s rest
Day 2:
A LH 30° incline press, medium grip, 4 sets of 6 reps, 4010 tempo, 180s rest
B Row, seated, with rope, to the neck, pronated, 5 sets of 6-8 reps, 3012 tempo, 180s rest
C KH external rotation, elbow on knee, fat gripz, 2 sets of 6-8 reps, 4010 tempo, 180s rest
Day 3:
A LH 15° incline press, medium grip, 4 sets of 7 reps, 4010 tempo, 180s rest
B Modified Sots Press, Fatgripz, 5 sets of 6-8 reps, 4010 tempo, 180s rest
Day 4:
A LH 45° incline press, medium grip, 4 sets of 8 reps, 4010 tempo, 180s rest
B LH squats, heels up, 8 sets of 6-8 reps, 4010 tempo, 180s rest
week 5 to 8
Day 1:
A LH Flat bench press, shoulder-width grip, Fatgripz, 4 sets of 5 reps, 4010 tempo, 180s rest
B Pull-up, pronated, shoulder width, 5 sets of 1-3 reps, 4010 tempo, 180s rest
C KH 65° incline curls, supinated grip, 3 sets of 6-8 reps, 4010 tempo, 180s rest
Day 2:
A LH 30° incline press, shoulder-width grip, paused, 4 sets of 3, 4310 tempo, 180s rest
B Row, seated, with rope, to the neck, neutral, 5 sets of 6-8 reps, 3011 tempo, 180s rest
C KH external rotation, elbow on knee, paused, 2 sets of 6-8 reps, 4210 tempo, 180s rest
Day 3:
A LH 15° incline press, shoulder-width grip, 4 sets of 7 reps, 4010 tempo, 180s rest
B Modified Sots Press, 5 sets of 6-8 reps, 4010 tempo, 180s rest
Day 4:
A LH 45° incline press, shoulder-width grip, double quarters*, 4 sets of 6-8 reps, 4010 tempo, 180s rest
B LH Squats, 8 sets of 2-6 reps, 4010 tempo, 180s rest
* Double quarters = release LH 1/4 of the range, fully straighten again, then fully lower LH onto the chest, then raise for 1/4 of the range, then fully release again, then fully extend, that's one rep
Notes on the muscle building workout plans:
For all sessions of the Every Day Bench Press program, all exercises are "Increase to a Heavy Set." More about this here
A heavy set is defined as a rep maximum or RM (repetition maximum) set, meaning a set where you do 6 reps and you can't do a 7th rep is a heavy set. And in all programs in the Every Day Bench Press program, one heavy set per exercise per workout.
The spread, i.e. the distribution of the weight over the sets or the difference between the first working set and the heaviest set, is 30% for all A exercises in this program.
A spread of 30% on 5 reps would mean that if you can press 100kg for 5 reps, after warming up you start with 70kg for 5 reps on the first set. This prepares your nervous system for the following sets and reduces the risk of overtraining.
A spread of 35% applies to all pull-ups and squats. For all remaining exercises a spread of 25%.
The spread guarantees optimal weight distribution and thus rapid recovery and more progress.
This program requires some basic muscular development. You must therefore be able to handle at least your body weight in a shoulder-width grip on the LH flat bench press. That means if you weigh 85 kg, you have to press at least 85 kg for a technically correct rep at 4010 tempo.
In addition, there are some other benchmarks:
In order to be able to do bench presses so often and to be able to use this program successfully, you also need a certain basic mobility and stability in your shoulder girdle. Therefore, the following benchmarks in the form of strength performance are a prerequisite for being able to carry out the program from a physical point of view:
1. KH External Rotation Elbow on Knee - You must be able to externally rotate 8 reps on KH, elbow on knee with 10% of your 1RM on the LH flat bench press with a shoulder-width grip.
https://www.youtube.com/watch?v=8JOLnPqvHt4
2. Pull-up, supinated, shoulder-width grip – You must be able to perform at least one pull-up in a supinated, shoulder-width grip with the same weight as your 1RM on the LH flat bench press with a shoulder-width grip. Body weight is taken into account when doing a pull-up. That means if you're pressing 100kg and weigh 85kg, you need to be able to pull up with your bodyweight plus 15kg of extra weight.
https://www.youtube.com/watch?v=fGdYOECCXT8
3. Modified Sots Press - You must be able to do the Modified Sot Press. This means you're sitting in the bottom position of the squat, have your heels raised by 15 cm and push a barbell up from the neck (LH rests on it) in a line that is as vertical as possible until your elbows are fully extended. The goal here is 50% of your 1RM in the LH flat bench press with a shoulder-width grip. So if you press 100kg for 1 rep, you must be able to do the Modified Sots Press with 50kg.
It is crucial in this program to adhere to the specified parameters such as sentences, breaks and repetitions. So don't do more or fewer sets or repetitions or make any other changes. The same applies, of course, to the assistance exercises. As with vacation squats and generally making progress, an important focus is on what's happening outside of the gym. In order to optimize regeneration, sleep and nutrition are the most important factors.
Sleep: 6 to 10 hours of sleep is optimal, depending on individual needs. You can find out more about how much sleep is optimal for you in this episode of my podcast
There is no substitute for good sleep – TWUP #42
Diet: Enough protein, regular meals, sufficient carbohydrates (based on individual needs), healthy fats as a basis for optimal hormone production. You can find out more about how many macronutrients are optimal for you in these episodes of my podcast:
How much protein do I have to eat? – TWUP #53
How many carbohydrates can I eat? – TWUP #48
How much fat should I eat? – TWUP #56
Below I answer questions that some readers may have.
Q: What if I don't meet the physical requirements?
A: Then train for it first. The YPSI Bench Press Manual contains training programs designed to achieve these strength ratios.
Q: What about lower body work during the 8 week bench press program?
A: The lower body is only worked in the second half of the last workout of the week. The full focus of the 8 weeks is increasing performance in the bench press.
Q: What is the optimal split for these 8 weeks of "Bench Press Every Day"?
A: There isn't really a split into body parts or muscle groups. There are 4 training sessions per week. With regard to the division, it is crucial to train a maximum of 2 days in a row before taking a 1 to 2 day break.
If you have a question that was not answered above, send it to us via the contact form and we will answer it here.
The main goals in training for beginners are usually fat loss in combination with a little muscle building. In addition to nutrition and lifestyle, training plays a major role in achieving these two goals. Training for these two goals should primarily consist of strength training and interval training for the sake of efficiency. This article is primarily about strength training for beginners. So that even beginners can quickly and efficiently achieve their training goals with strength training.
As mentioned in the introduction, muscle building and fat loss are the most commonly defined goals for beginners. A few pounds of fat down, a few pounds of muscle on. Those are the classics. From the point of view of program design, the first and most important question here is how do we ensure this for a beginner. Definitely unsexy, however, the decisive basis for training beginners is the development of optimal mobility and basic strength of the muscular system in all primary ranges of movement. In the lower body, this is primarily flexion and extension in hips, knees and ankles. And in the upper body primarily the individual ranges of movement of the shoulder, extension and flexion, horizontally and vertically.
A training plan for a beginner should always cover and develop all of these ranges of motion. As a basis for more advanced methods, constant progress in the further programs and a low risk of injury.
I like to compare the training schedule for beginners with elementary school. Just as optimal training planning for beginners should cover mobility and a basic strength of the muscular system in all primary ranges of motion, elementary school covers all primary skills of everyday life - arithmetic, reading and writing. Without this basis, the success of further programs or, in the example of primary school, further education is fundamentally severely limited. And so this is the important basis.
One of the first questions most people ask when planning a workout for beginners is the split. How do I divide individual muscle groups into different training programs? The two primary factors that determine the optimal split are training frequency, which means how often someone trains, 2, 4, or 6 times a week. As well as the level of training or how advanced a trainee is. The more advanced, the more it makes sense to split the individual muscle groups more apart. The level of training is defined by a single factor, this is maximum strength. For example, if you deadlift 1.5 times your bodyweight, you're not advanced, but if you deadlift 3 times your bodyweight, you're definitely advanced. The former is usually the case for beginners.
In addition to a lower training level and lower maximum strength, beginners in most cases do not have the training priority for more than 2 to 3 training units per week. For this reason, I like to start my training plans for beginners with a full-body program that you do 2 to 3 non-consecutive days per week.
A full body program allows the vast majority of beginners to make steady progress with a modest budget of training time for the first few months and sometimes years of training. That's why a full-body program is an excellent option in a beginner's workout plan.
There are three different options for structuring a full body program. The basic variant that we choose in the following plan is characterized by a lower body block followed by an upper body block.
Training plan for beginners - full body
A LH squat, heels up, 5 sets of 6-8 reps, 4010 tempo, 180s rest
B 45° back extension, CH in front of the chest, 2 sets of 8 to 12 reps, 2012 tempo, 180s rest
C1 pull-up, tight, neutral, 5 sets of 1-3 reps, 4010 tempo, 100s rest
C2 30° KH incline press, neutral, 5 sets of 6-8 reps, 4010 tempo, 100s rest
D Row, seated, with rope, to the neck, pronated, 2 sets of 8-12 reps, 3011 tempo, 180s rest
Notes on the training plans:
Good luck to all beginners with this training plan!
If you want to go through a structured and progress-oriented training program including photos and videos of all exercises as well as interval training, nutrition and supplement protocols over several months, then complete the YPSI Online Coaching Program
If you want to learn more about structured and successful strength training for beginners, then complete the YPSI Trainer B license
More training plans for different goals here:
A training plan for jumping power
A training plan for muscle building
A workout plan for fat loss
A workout plan for women
Image: Christoph Öller has lost over 20% body fat in 4 years. He went from no pull up to a new PB at +45kg, squat at 167.5kg and deadlift at 235kg. More on that in his Before'n'After interview here .
]]>The Full Speed Device is a training tool that enables specific weak points ( sticking points ) and specific areas of a movement to be overloaded in a targeted manner.
The full speed device consists of two pins that are loaded with discs and attached to a barbell by two loops. When lowering, the weight of the barbell is reduced by the weight loaded on the full speed device at the point where the pins touch the ground. And conversely, at the point where the full speed device leaves the ground, the loaded weight is increased. If a 100kg barbell is loaded on the left and right with 10kg each on the full speed device, the barbell weighs 120kg in the upper position with the full speed device hanging in the air. As well as in the lower position where the full speed device touches the ground 100kg. In contrast to chains and bands, the most common tools in the field of adapted resistance ( engl. Accomodating resistance ), the resistance of the barbell does not change gradually, but selectively.
Chains and bands were popularized in strength training in the 1990's by Louie Simmons (Westside Barbell, Ohio). Chains and bands influence the resistance curve and ideally adapt it to the strength curve.
Resistance Curve: This curve determines how resistance changes during the concentric phase of the rep. The resistance curve for deadlifts, squats and bench presses is even, the barbell weighs the same on the top one as it does on the bottom one
Strength Curve: This curve determines how the strength level changes during the concentric phase of the repetition. The strength curve can be ascending (squats and bench press), descending (chin-ups), or bell-shaped (standing curls).
Chains are excellent for exercises with an increasing strength curve, such as bench presses, squats, and deadlifts, to alter the resistance curve so that it increases as well.
Example: bench press has an increasing strength curve, which means that you are stronger in the upper part than in the lower part. If you now hang chains that reach to the floor from the two ends of the barbell, the resistance curve changes to an increasing one. The further you lift the barbell, the more links in the chain lift off the floor - the weight gets heavier and the resistance increases. Conversely, the classic use of chains (chains touching the floor) for exercises with a decreasing strength curve such as curls and rows would be counterproductive - the muscles are overloaded over a smaller part of the range of motion, and the training effect thus decreases.
The adapted resistance in the form of chains and bands as well as the Full Speed Device is therefore primarily suitable for exercises with an increasing strength curve.
For example, exercises such as deadlifts, squats, and bench presses with an increasing strength curve are ideal for using matched resistance to match an increasing resistance curve with the increasing strength curve, thereby overloading the movement more. The three primary benefits of this resistance to strength curve fit are:
1. More hypertrophy - through greater recruitment of muscle fiber and therefore greater stimulus to protein synthesis
2. More power gains - through higher tension over a greater range of motion resulting in higher activation of high threshold motor units
3. More acceleration - the increasing resistance increases the intention to accelerate the barbell as much as possible
These three advantages speak for integrating tools such as chains and bands as well as the full speed device into the training to prevent and overcome plateaus.
Chains and bands gradually overload the resistance. The full speed device selectively. On the one hand, a certain point, which is the primary limiting factor in the movement sequence of an exercise, can be specifically overloaded by adjusting the length of the loops of the Full Speed Device so that the weight lifts off the ground at exactly this point.
So the full speed device can be used for a month in the training program to specifically overload this area. If in the following month in the next training program, the exercise is then performed without a full speed device, this weak point will be gone.
It is also possible to overload a specific range of motion. For example, I often use barbell bench presses with a shoulder-width grip as part of an arm program. Using the full speed device on this exercise and setting it up to primarily overload the upper third, which primarily recruits the triceps, overloads them even more. And thus leads to major adjustments in the development of hypertrophy, strength and acceleration.
A video of the YPSI Full Speed Device training during the 2017 YPSI Invitational-Only Seminar on the 30° LH Incline Press
The Full Speed Device was developed about 20 years ago by an American football coach in the American Midwest. His intention was to use a training tool that would improve the linemen's ability to accelerate through abrupt resistance. Similar to a football game where linemen accelerate their own body weight first and as soon as they make contact with the opposing opponent, the resistance increases abruptly. Physically, it is vital for linemen to accelerate through this sudden resistance at full speed to prevent the opponent from going through the line.
The Full Speed Device simulates this effect exactly and is therefore used in this case in particular for squats and bench presses.
In my gym, the YPSI in Stuttgart, I have had a full speed device since 2009 that a colleague from the USA built for me. In recent years I have regularly used the Full Speed Device at seminars. Since there was no manufacturer in Europe or the USA, my recommendation to the trainers was to build it yourself, which turned out to be a hurdle for most of them. In the last 2 years I have tested a number of prototypes with the aim of optimizing the existing version. Together with VA7 we have now developed the most advanced version of the Full Speed Device, which is finally available.
Here is a training program with the Full Speed Device for squats:
A1 LH Full Speed Device Squats, 8 sets of 2 to 4 reps, 4010 tempo, 120s rest
A2 Leg curl, lying down, toes in and neutral, 8 sets of 4 to 6 reps, 4010 tempo, 120s rest
Here is a training program with the Full Speed Device for bench press:
A1 LH Bench Press, shoulder-width grip with full speed device, 8 sets of 2 to 4 reps, 4010 tempo, 120s rest
A2 pull-up, supine, shoulder-width grip, 8 sets of 1 to 3 reps, 4010 tempo, 120s rest
Notes on the training plans:
• Gradually increase the weight of each exercise to one heavy set per workout
• Record the weight used for each set in each workout
• Increase the one heavy set per workout by one rep or one level in weight in each workout
• Train the same program twice a week.
• An explanation of A1 A2 dual station training here
• An explanation of Tempo here
The YPSI Full Speed Device can be ordered directly here from VASEVEN and from Perform Better Europe .
Picture: The YPSI Full Speed Device in cooperation with VASEVEN and Wolfgang Unsöld.
]]>Most athletes need bounce. Whether in sports such as long jump, high jump, triple jump and weightlifting in which jumping is the central focus. Or sports such as football, handball, basketball and volleyball in which it is one of the most common movement patterns. And also in all sports in the sprints and races is crucial, since the jumping ability indirectly has a very large effect on the sprint speed. In summary, bounce is critical for the vast majority of athletes.
Bounce means being able to accelerate your body vertically. The greater the force generated during vertical acceleration, the higher the bounce. The term acceleration is crucial here. It is about a certain resistance, with the jumping power primarily the body weight, to accelerate or move with as much force as possible. The necessary power quality for this is primarily the explosive power and secondarily the maximum power.
Both strength qualities are defined as follows:
Explosive Strength - Often referred to as power, is the ability of the neuromuscular system to develop high levels of force in a short period of time. Is the ability to accelerate resistance. Whether it's your own body weight for sprints and jumps or a barbell for weightlifting exercises.
Maximum Force - This is the greatest possible force that the neuromuscular system can voluntarily exert against resistance. In the context of strength training, maximum strength can be tested, for example, with compound exercises such as the LH squat, LH deadlift, LH bench press and also the pull-up. The decisive factor here is the maximum weight that can be moved for one repetition.
These two qualities of strength are directly related to each other. It was the German sports scientist Prof. Dr. dr Dietmar Schmidtbleicher , who popularized the phrase “ maximum strength is the mother of all strength qualities ” more than 20 years ago. For jumping power, it means that the level of explosive power is always limited by the level of maximum power. If you can't deadlift 100kg, you won't be able to do a 100kg power clean. That's simple physics. First you have to be able to move a resistance slowly before you can move it quickly.
Statistically, the most limiting factor for most athletes trying to improve their jumping power is maximum power. The higher the maximum strength, the more important it becomes to train the explosive power and thus the acceleration directly.
There are various training systems and exercise groups that lead to an increase in explosive power and thus in jumping power. With the training systems, it should always be noted that the repetitions are in the range from 1 to 6. Higher reps primarily lead to adjustments at the metabolic level, which can result in less positive carryover and even a negative effect on bounce at high levels.
From the point of view of the functional anatomy, the hip-stretching muscles are decisive for the jumping power.
The following training plan focuses on increasing the explosive power and, secondarily, the maximum strength of the hip-stretching muscles.
A progressive range power clean, 6 sets of 3 to 5 reps, 10×0 tempo, 180s rest
B LH Squats, 4 sets of 3 to 5 reps, 4010 tempo, 180s rest
C Power clean, off the floor, 2 sets of 3 to 5 reps, 10×0 tempo, 180s rest
The power clean is one of the primary weightlifting exercises. With the Power Clean, the barbell is lowered from the floor to the shoulders in one quick movement. In contrast to the classic clean, the knees are only slightly bent during the power clean in order to emphasize the acceleration aspect of the exercise.
Basically, there is no weightlifting exercise where the weight can be moved slowly. The fundamental skill of weightlifting is explosive power. The exercise group of weightlifting exercises is ideal for increasing explosive power. In particular to increase the explosive power with a high safety aspect,
The Progressive Range Power Clean used in the training plan is a variant of the Power Clean in which the first repetition starts at hip height and the range of motion increases from repetition to repetition, i.e. a progressive range of motion is used. The aim of this variant is to increase the acceleration from the hips.
In the video below, Polish speed skater and Olympic competitor Jakub Jaworski demonstrates the Progressive Range Power Clean:
A complete overview of power qualities can be found here
More training plans for different goals here:
A training plan for muscle building
A workout plan for fat loss
A workout plan for women
A training plan for beginners
If you want to learn more about structured and successful strength training for jumping, then complete the YPSI Trainer A license
Image: Simon Baumgarten is the captain of the handball Bundesliga club TVB Stuttgart and has been working with Wolfgang since December 2017. During this time he has significantly increased his maximum and explosive power, which has an effect on his jumping power even at a body weight of 115 kg, as you can see in the photo. (Photo: Jens Körner )
]]>Tabata intervals are popular. And just because something is popular doesn't mean it's smart and produces actual results. Especially in the fitness world. Over 99% of those who train their abs don't have six pack abs. Ditto for the number of people who go to the gym and don't get results, or do HIIT and still don't lose fat. The increasing popularity of Tabata training is another example of this phenomenon.
Tabata is a popular interval training protocol popularized by Professor Izumi Tabata, who published a study on it in 1996. In this, the protocol was carried out with elite speed skaters of the Japan Speed Skating National Team, in which significant increases in performance were shown in aerobic and anaerobic capacity tests. The Tabata protocol calls for 20 seconds of work and 10 seconds of rest for 8 rounds, totaling 4 minutes at around 170% VO2 max. The first four of these variables are what is commonly known and the last is not, and this is the variable that makes Tabata training a waste of time for most.
No it is not. Tabata training is very good. And it produces results, as demonstrated by the most popular of the Tabata studies (1). Just not for over 99% of people. It's like saying you have to run 100km a week to run a marathon. That is correctly. Still, over 99% of people cannot run 100km a week.
In a simple statement: The average work output.
Since the programming and periodization of interval training is sorely neglected by almost everyone, we apply the Tabata protocol to strength training in the following example so that most can visualize it better. The Tabata protocol consists of 20 seconds work and 10 seconds rest in 8 intervals. That would be 4 reps at a 4010 tempo for a 20 second load. I choose the LH squat as a full body exercise for this example. Every 20 seconds load will be performed with maximum effort, that is, in strength training will be RM. So 4 reps is a 4RM (RM = rep maximum), so a 4RM is a weight where you can't do more than 4 reps.
Set 1 - 4 reps with 100kg
10 second break
Set 2 - 4 reps with 90kg
10 second break
Set 3 - 4 reps with 80kg
10 second break
Set 4 - 4 reps with 70kg
10 second break
And so on until you've completed all 8 sets
What will the weight of the 8th set be? And what will be the average weight used across all 8 sets? The last set can be expected to be somewhere between 40kg and the empty bar. This results in an average load of less than 60kg or 60% of 1RM. Which is not only a waste of time from a training perspective with minimal adjustments and a very high level of subjective fatigue, but also a far cry from the required high average power set out in the Tabata protocol.
Some readers will now point out that this example is based on strength training and not interval training. A point that is largely irrelevant.
First , interval training will result in higher levels of acute fatigue than strength training because it is more concentrically dominant. So the drop-off in intervals is even bigger compared to strength training.
Second , all training is based on the same principle of adaptation to a stimulus, if the quality of that stimulus is too low, the adaptation is inferior. If you run 100km a week at 3m/s, you will not run a marathon at 6m/s. A total sprint distance of 1 km per week with an average 11.0 seconds 100m time does not result in a 9.9 second 100m sprint lead. And going back to the 400m sprint example from this article, running 400m in 120 seconds is not going to accelerate fat loss.
To further illustrate this point, here is also an example from interval training using a bicycle as in Izumi Tabata's original work. The bike used in the example is an air bike, as most these days can refer to training on an air bike. The Tabata protocol consists of 20 seconds of work and 10 seconds of rest in 8 intervals. At the advertised intensity of 170% of your VO2 max, these intervals are always very close to max effort. A sample workout will look like this in most cases:
Lap 1 - 20 seconds at an average of 1000 watts
10 second break
Lap 2 - 20 seconds at an average of 900 watts
10 second break
Round 3 - 20 seconds at an average of 800 watts
10 second break
Round 4 - 20 seconds at an average of 700 watts
10 second break
And so on until you have completed all 8 rounds
What will the average wattage be in the 8th round? And what will be the average wattage over 8 laps? One can assume that the last set will be between 200 and 400 watts. This leads to an average performance of less than 60% of the maximum performance. Which is not only a waste of time from a training perspective with minimal adjustments and a very high level of subjective fatigue, but also far from the performance of 170% of VO2 max specified in the Tabata protocol.
What most will do to avoid this fatigue and dropoff over the course of intervals is to slow down in the beginning so that they start off pretty easy in the first few intervals so as not to be completely "flat" right away. That makes sense. However, will not lead to the required performance of 170% of your VO2 max and thus the training effect and positive adjustments of the Tabata protocol. Since "relax" does not stress the system, a system will only adapt. The training effect can only manifest itself when the system is really stressed. This is the principle of supercompensation established by Hans Selyes. You can also run 400m in 120 seconds, that's easy, but it definitely doesn't have the same training effect as running 400m in 60 seconds.
The quality of a stimulus is crucial. In any form of training. And that's exactly what Izumi Tabata mentioned in his protocol and also publicly criticized several times when the Tabata protocol gained popularity. Here's what he said:
Below are quotes from Izumi Tabata:
"While I'm honored that people train this way (the Tabata protocol), some get it wrong because they don't know the intensity they need to work at," says Tabata.
"A maximum load of 170% of VO2 max is the criterion of the protocol," says Tabata too.
That's the question everyone will be asking given the design of the first study and Tabata's statements above.
VO2max is the maximum amount of oxygen that can be absorbed by the body during maximum exertion. The determination of the oxygen absorption capacity is usually carried out by means of a breath gas analysis or the copper or beep test, in each case during a gradually increasing endurance exercise. The VO2 max is thus an indicator of the capacity of aerobic energy supply.
Thus, 100% of VO2 max is the point at which the aerobic energy system is operating at full capacity. Furthermore, it is primarily the anaerobic system that performs this function, which means that loads in excess of 200% of VO2 max are possible.
A great example from the training world is the marathon, a discipline that puts a heavy strain on the aerobic system, versus the 100m sprint, a discipline that puts a heavy strain on the anaerobic system. The marathon world record is run at around 6 m/s, compared to around 12 m/s for the 100m sprint world record. And for most elite marathoners, that 6m/s is about 85% of their top speed. This means they can maintain 85% of their top speed for over 2 hours. This means that you can exert about 95% of your VO2 max for 2 hours. Considering that a sprinter has a VO2 max that is much lower, the sprinter easily goes above 200% of his VO2 max during a 200m sprint, which is about 20 seconds of exertion.
In the study published by Tabata, the percentages of VO2 max were determined. A 30 minute effort on a bike was considered to be 70% of maximum VO2 max. And then the Tabata protocol was done at 170% VO2 max.
With a bicycle, most athletic men used in the study can sustain 250 watts for 30 minutes, which equates to an average wattage of 607 watts for the Tabata protocol. Go to the gym and test it yourself.
For some, the criterion of 8 times 20 seconds of exertion at 170% of VO2 max sounds a bit absurd, which it definitely isn't. Do the following experiment: go to the gym, get on a treadmill, start running and increase the speed to 20 km/h. Then test how long you can maintain this speed. The current marathon world record holder, Eliud Kipchoge, and hundreds of other runners who ran the marathon in under 2 hours and 10 minutes, complete those ~12 mph for a full marathon.
So 170% of VO2 max for a 4 minute Tabata protocol is perfectly possible, just not for over 99% of the population.
Most likely, the one person who has the necessary physical condition for the Tabata protocol is a good Crossfit Regionals athlete. Put him/her on an air bike for the Tabata protocol, measure the numbers, do the math and you'll be surprised at how good his/her condition will be, which means how good he/she's performing in watts at the high density of loading of a Tabata protocol. So, for a good Crossfit Regionals athlete, the Tabata protocol makes sense from a general training perspective.
Yes, these studies exist. And they also showed some results based on aerobic and anaerobic testing. However, not nearly at the level of the original study. This means that even the untrained can make progress through the Tabata protocol. There's also a study that showed that doing 200 reps of big toe curls three times a week increased bounce. Which begs the question: by whom and to what extent?
The Tabata protocol is not a bad protocol. It's just often out of place and misinterpreted. And will not produce significant fat loss results, which is the main reason people exercise and go to the gym.
Tabata Intervals are like " The 400m Sprint Myth ", it only leads to success if you can do it at high power. And being able to carry out a program is not defined as just doing the program. By definition, training means a progressive adaptation of performance. Anything else is actually a waste of time.
The simple answer: An athlete needs to be in very good condition to maintain the high average power during the 4 minutes of a Tabata protocol. Going back to the first study group of the Japan National Speed Skating Team, these athletes have outstanding aerobic and anaerobic capacity. I myself have worked with the Hungarian national speed skating team from 2010 to 2013, including a junior world record holder and six Olympic finalists, as well as many high-level speed skaters from countries such as Poland, Lithuania and Lativa and juniors from over 15 countries, and all were in outstanding physical condition and perseverance. It has happened that the lactate level rose up to 25 mmol/dl during training, which is normal for a 15 to 25 hour training workload per week. The protocol was designed for them. In Genoa, it was the head coach of the speed skating national team who developed the protocol, Izumi Tabata was then only the sports scientist who qualified the results, which Tabata himself made public.
If you are in very good condition, you can use the Tabata protocol as a very time-efficient training option.
Unless you are in very good physical condition, DO NOT use the Tabata protocol. It will be very tiring and the performance increase will not be very large. Especially when it comes to improving stamina and accelerating fat loss.
The efficiency of the Tabata protocol is a common myth. Mainly based on the factor that there is no measurement and no structuring of the interval training program. If more exercisers measured and logged their efforts for each session of interval training, 99% of them would have found the Tabata protocol to be a waste of time because they're not making significant progress.
Interval training, like any other form of training, needs to be programmed and periodized. Or you're wasting your time. Interval training isn't about getting tired or feeling the "pain." Running barefoot 400m sprints downhill is also tiring and painful. However, it does not lead to an increase in performance. Which makes it a waste of time.
Do tabatas if you have the stamina to do them. 99% of the population does not have the condition. If you're in the 99%, you'll need different protocols and programs to get ahead with interval training. Especially when it comes to accelerating fat loss.
Trainers and coaches need to start respecting interval training. And trainers and coaches need to start paying more attention to program design and interval training periodization. For this reason I have developed the YPSI Interval Training Program Design & Periodization Seminar , which will be held next on 11./12. May will take place at the YPSI in Stuttgart.
Here's another article on " Why Classic Cardio for Fat Loss Is a Waste of Time ".
And an article in English that explains the difference between " endurance and condition ".
Credentials:
(1) Tabata I, Nishimura K, Kouzaki M, et al. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exercise 28(10): 1327-30.
(2) https://www.theguardian.com/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker
Image: Rowing machines are a popular option for Tabata training.
]]>At the age of 17, Sven Knipphals ran a personal time of 12.39 seconds over 100m in a competition. 12 years later he set a personal best of 10.13 seconds over 100m. In addition to a few medals at the European Championships, he is also 9th in the all-time German sprint leaderboard.
I have been working with Sven in the areas of strength training, nutrition and supplementation since the summer of 2015, and during this time I got to know his very critical and reflective approach to training. And learned a lot about Sprint from him.
After he announced his retirement from active sprinting this summer and we published the "Make yourself faster" book at the same time, the appropriate YPSI Sprint seminar with him took place last weekend in the week of the release of the "Make yourself faster" book . This seminar included a whole handful of other new pearls of knowledge for me. Three of them are:
The facet joints of the spine, also known as vertebral arch joints, serve to articulate the connection between adjacent vertebrae, in addition to the intervertebral disc and the spinal ligaments. Their function is primarily to restrict the vertebrae from sliding forward and rotating them in relation to one another. Depending on the position of the vertebral joints on the spine, different shapes and positions of their joint surfaces limit mobility of the vertebral bodies to different extents. In the thoracic spine (thoracic spine) the facet joints are primarily designed for rotation and in the lumbar spine (lumbar spine) primarily for extension and flexion. However, since the mobility of the thoracic spine is restricted to a certain extent today due to the forward, inward and downward oriented everyday posture of everyone, a natural movement of the thoracic spine is also restricted. Especially during sprints and faster speeds, this limitation of the mobility of the thoracic spine ensures that the segments of the spine above and below, especially the lumbar spine, compensate with rotation. However, since the facet joints of the lumbar spine are primarily designed for extension and flexion, constant compensation in the form of rotation of the lumbar spine quickly leads to back pain. The reason for this in this case is not weakness in the trunk muscles but a lack of mobility in the thoracic spine, which restricts rotation in the thoracic spine and compensates with a rotation of the lumbar spine, which then stimulates it.
There are hardly any scientific studies on the regeneration of exceptional performance, especially in the field of competitive sports with higher intensity such as explosive power and speed sports. In low-intensity competitive sports such as marathons, it has been documented that recovery from peak performance can take up to 4 weeks based on inflammatory markers. In explosive power and speed sports, there is anecdotal evidence for all of the throwing sports, such as the work of hammer throw coach Anatoly Bondarchuk, suggesting a 14-day recovery from a single elite-level hammer throw. Sven had an interesting report at the seminar from a British sprinter who set a personal record of 9.93 seconds over 100m. In his case, laboratory tests on the testosterone-cortisol ratio were carried out, which show that although the athlete subjectively felt very good, his testosterone-cortisol ratio was out of balance for a full 3 weeks after his personal record. While most sprinters would certainly have put their sprint shoes back on after a few days or a week, the laboratory test showed a significant reduction in performance and regeneration for a full 3 weeks after a single sprint. Here, of course, it must be taken into account that this individual 100m sprint with a time of 9.93 seconds is at elite level. During this time, the nervous system and muscles develop forces that accelerate the body to a good 12 m/s. These extremely high forces must also be absorbed by the muscles and fascia, which exposes the body to massive stress. Its regeneration has been proven to take much longer than many people suspect.
Such a leitmotif is certainly fundamental and very limiting, especially in the context of training. Everyone involved in sports and competitive sports has already encountered this approach. Was like that in the past, doesn't help now either. A leitmotif that is constantly being refuted in practice. If you want to be fast, you have to get lighter – luckily nobody told a 96kg Usain Bolt that. Squats are bad for the knees, I know someone who gets knee pain from squats and strength training is slow anyway - luckily no one told that to the German sprint elite who all squat in the range of twice bodyweight and beyond LH. We have to go to sprint competitions every other week from April to September - that works if you run 10.8s 100m, at top level most sprinters can do with today's times in the 10.0s range, but only once or twice a week Retrieve peak performance year after year. Traditions and myths from the past are relevant in many cases and limit the performance of individual trainers and athletes. Sven's statement "My father already had bad teeth, which means I don't have to brush my teeth at all" is certainly a very funny way of putting this problem into words.
The participants of the seminar were enthusiastic about the insight into the training of fast sprints and the individual facets of sprint technique, training planning and the many short anecdotes from the world of top sprints.
For those who haven't read the "Make yourself faster" book yet, all the details here
Picture: Sven Knipphals giving a lecture at the YPSI Sprint Seminar as part of the “Make yourself faster” book release on October 20th at the YPSI in Stuttgart.
]]>One of the main goals of exercise is to lose body fat. In addition to nutrition and lifestyle, training plays a major role in achieving this goal. The training for this goal for our customers in the YPSI consists primarily of strength training and interval training. This article is primarily about strength training for fat loss.
How does fat loss work?
There are different mechanisms of fat loss.
One of the most crucial mechanisms is the increase in metabolism directly through training. In order to directly increase the metabolism through training, two factors are particularly important.
On the one hand, we want to activate and use a lot of muscles during training. Because the more muscles we activate and use, the greater the energy consumption during and after training and thus the training effect from the point of view of increasing the metabolism.
How do we activate and train a lot of muscles?
One of the ways to do this is to combine two exercises for the same muscle group, putting a greater stress on the muscles. At the same time, combining two exercises of 6 to 8 reps each allows for greater metabolic stimulation than doing one exercise of 12 to 16 reps.
Total reps are identical.
The stimulus is greater, however, because when you combine two exercises in this scheme, the load of the first 6 to 8 reps is maxed out, so the overall load and metabolic stimulus are greater.
With this form of training, it is also crucial to use weights that are demanding during training.
That means: Heavy weights with which each set is carried out to the maximum.
Difficult is relative and therefore different for everyone.
Difficult means difficult for the individual.
Anyone who can squat with 60kg for 8 repetitions, but only ever uses 40kg for 8 repetitions in training, will not achieve an optimal training effect, increase his metabolism and thus achieve the fastest progress. Maximum means that the weight is chosen in such a way that only the specified 6 to 8 repetitions are possible. Training must be demanding.
Only then can rapid and great progress be made.
The workout for fat loss
There are various training systems that are based on the mechanism mentioned above and thus accelerate fat loss.
In the training program below, the so-called 6+6 system is used.
In the 6+6 system, two exercises for the same muscle group are performed back-to-back with 6 to 8 repetitions each.
A sample training program looks like this:
Workout plan for fat loss - legs
A1 LH squats, heels up, 5 sets of 6 to 8 reps, 4010 tempo, 10s rest
A2 LH squats, 5 sets of 6 to 8 reps, 4010 tempo, 180s rest
B1 Leg curl, lying down, extend toes and rotate inward, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
B2 Leg curl, lying down, toes tucked in and out, 4 sets of 6 to 8 reps, 4010 tempo, 180s rest
Workout plan for fat loss - upper body
A1 Lat pulldown, pronated, shoulder width, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
A2 Lat pulldown, supinated, shoulder width, 4 sets of 6 to 8 reps, 4010 tempo, 180s rest
B1 45° KH incline press, neutral grip, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
B2 KH Flat Bench Press, neutral grip, 4 sets of 6 to 8 reps, 3013 tempo, 180s rest
C1 row, seated, pronated, shoulder width, toward abdomen, 4 sets of 6 to 8 reps, 2011 tempo, 10s rest
C2 row, seated, supinated, shoulder width, toward abdomen, 4 sets of 6 to 8 reps, 2011 tempo, 180s rest
Notes on the training plans:
Good luck in losing fat with this workout plan!
More training plans for different goals here:
A training plan for jumping power
A training plan for muscle building
A workout plan for women
A training plan for beginners
If you want to learn more about structured and successful strength training for fat loss, then complete the YPSI Trainer B license
Image: Luca Leimgruber reduced his body fat percentage by 12.8% in half in 9 weeks. During this time he also completed the Strength and Mass Holiday.
]]>The main goal in women's training is usually to lose body fat in combination with building a little muscle in the right places. In addition to nutrition and lifestyle, training plays a major role in achieving these two goals. The training for both goals of our customers in the YPSI consists primarily of strength training and interval training. This article is primarily about strength training for women. So that women with strength training can also achieve their training goals.
There are different mechanisms of fat loss. One of the most crucial mechanisms is the increase in metabolism directly through training. In order to directly increase the metabolism through training, two factors are particularly important. On the one hand, we want to activate and use a lot of muscles during training. Because the more muscles we activate and use, the greater the energy consumption during and after training and thus the training effect from the point of view of increasing the metabolism. How do we activate and train a lot of muscles? Quite simply, we use a lot of compound movements in our workouts, like pull-ups, dips, and squats. The reason for this is that these compound exercises use and train a lot of muscles. Of course, these exercises are also more strenuous than exercises for smaller muscle groups like curls, rows, and lateral raises. That's why we train them. And we combine both compound exercises and smaller muscle groups to get the benefits of both. Aside from choosing compound exercises, the second factor in increasing metabolism through strength training is that we use weights that are demanding in our workouts. That means heavy weights. Difficult is relative and therefore different for everyone. Difficult means difficult for the individual. Anyone who can squat with 60kg, but only uses 40kg in training, will not achieve an optimal training effect, will increase their metabolism and thus make the fastest progress. Training must be demanding. Only then can rapid and great progress be made.
There are different mechanisms of muscle building. One of the most important is to activate the protein synthesis of the muscles by training with weights and thus to trigger a storage of protein in the muscle and thus a thickening (hypertrophy) of the muscle fiber.
One of the biggest fears women have when it comes to strength training is gaining too much muscle mass quickly. However: don't worry. From a hormonal point of view alone, it is more of a challenge for women to build muscle than it is for men, since women have less testosterone. And testosterone is the key hormone that regulates muscle protein synthesis. The second factor in building muscle in women is overall protein and calorie consumption. In order to build muscle mass, you have to eat a relatively large amount of food, especially protein. Conversely, if you want to build less muscle mass, you should eat regularly, but in smaller portions. In combination with strength training, it is very easy to control how much and where you build more muscle mass. For the "where" it is targeted strength training that regulates local muscle growth. If you want to build less muscle in the front thigh and more in the posterior chain, it makes sense to combine squats with leg curls and back extensions, as in the program below, in order to train the posterior chain including the buttocks more specifically.
There are a variety of training systems that lead to muscle building. In the workout below, we combine the classic "5 by 5" popularized by Arnold Schwarzenegger's hero, South African Reg Park, with a higher-volume, metabolism-boosting training approach that targets the primary muscle groups of interest to women like the glutes, abs, and shoulders .
A LH squat, heels up, 5 sets of 5 reps, 4010 tempo, 180s rest
B1 Leg curl, lying down, toes tuck and neutral, 4 sets of 6 to 8 reps, 4010 tempo, 10s rest
B2 45° back extension, CH in front of the chest, 4 sets of 8 to 12 reps, 2012 tempo, 180s rest
C LH Ab Rollouts, 3 sets of up to 25 reps, 2010 tempo, 120s rest
A1 dips, 5 sets of 5 reps, 4010 tempo, 120s rest
A2 supine, shoulder-width grip pull-ups, 5 sets of 5, 4010 tempo, 120s rest
B1 Row, seated, with rope, to the neck, pronated grip, 3 sets of 8-12 reps, 3011 tempo, 90s rest
B2 45° Kh incline press, neutral grip, 3 sets of 8-12 reps, 3011 tempo, 90s rest
C1 Reverse EZ Curls, standing, shoulder-width grip, 2 sets of 12-15 reps, 2010 tempo, 60s rest
C2 Upright low cable row, with rope, pronated grip, 2 sets of 12-15 reps, 2010 tempo, 60s rest
Notes on the training plans:
• Use the same weight on all sets of an exercise in each workout
• Record the weight used for each set in each workout
• Once all sets of an exercise are done with the same weight, increase the weight in the next workout
• If you can't do all sets of an exercise with the same weight, use the same weight in the next workout and do all sets of an exercise with it.
• Exercise three to four times a week.
• Switch the training plan for the legs with the training plan for the upper body. This can look like this: Day 1 - Legs, Day 2 - Upper body, Day 3 - Rest, Day 4 - Legs, Day 5 - Upper body, Day 6 - Rest, etc.
• Train a maximum of 2 days in a row before taking a day or two off.
• An explanation of A1 A2 dual station training here
• An explanation of Tempo here
• Here is a detailed description of what the ideal warm-up for strength training looks like
• You can't do a pull-up yet and want to learn how to pull-up? Then click here
• You can do a pull-up or a few, but not yet 5 sets of 5, then do as many reps as you can, whether 1, 2, or 3, increasing the reps in each workout by a total of at least 1 per workout up to You can do 5 times 5, and then use extra weight.
• You want to learn dips? Then click here
If you want to go through a structured and progress-oriented training program including interval training as well as nutrition and supplement protocols over several months, then complete the YPSI Online Coaching Program
If you want to learn more about structured and successful strength training for women, then complete the YPSI Trainer B license
More training plans for different goals here:
A training plan for jumping power
A training plan for muscle building
A workout plan for fat loss
A training plan for beginners
Image: Iva Jirsikova has halved her body fat percentage in 4 months and is able to do rep pull-ups and bodyweight LH squats on the bar for the first time.
]]>One of the main goals in strength training is to build muscle mass, also known as hypertrophy. Hypertrophy, as defined in biology, is the excessive enlargement of tissues and organs through enlargement (not proliferation) of cells, particularly as a result of increased stress. The key to this definition is “as a result of increased stress”. Strength training is the best form of training for muscle building, since strength training means that the body as a whole and individual muscles are subjected to increased stress. According to the old adage "Big weight makes big muscles", the load on the muscles, especially the progressive load on the muscles, is decisive for muscle building.
There are different mechanisms of muscle building. One of the most important is to activate the protein synthesis of the muscles by training with weights and thus to trigger a storage of protein in the muscle and thus a thickening (hypertrophy) of the muscle fiber. The aim of the following training system is to activate this mechanism and thus stimulate muscle growth.
There are various training systems that lead to muscle building. The system of the following program is a so-called "10-set system", which became known primarily through the "German Volume Training". The "German Volume Training" has its origins with the German weightlifting coach Rolf Feser, who used it when a weightlifter quickly moved up a weight class and needed to build up a lot of muscle mass in a short time. The classic "German Volume Training" is 10 sets of 10 repetitions per main exercise. The following program is a modified variant of the "German Volume Training", in which the number of repetitions is adapted to the individual exercise groups. 10 sets of 10 reps is generally an excellent set-rep scheme, but it doesn't work well for many exercise groups. For example, 10 sets of 10 repetitions for pull-ups is usually very unlikely. 10 sets of 4 reps on pull-ups, on the other hand, is very doable for most who can do 6 to 8 reps of pull-ups in one set. Therefore, this variant of the "German Volume Training" is modified with an adjusted number of repetitions per exercise group.
This variant of the "German Volume Training" includes two training plans. A training plan for the legs. And an upper body workout plan.
A LH squat, heels up, 10 sets of 8 reps, 4010 tempo, 180s rest
A video of this exercise here
A1 LH Flat bench press, shoulder-width grip, 10 sets of 6 reps, 4010 tempo, 120s rest
A video of this exercise here
A2 supine, shoulder-width grip pull-ups, 10 sets of 4 reps, 4010 tempo, 120s rest
A video of this exercise here
B Row, seated, with rope, to the neck, pronated grip, 3 sets of 8-12 reps, 3011 tempo, 180s rest
A video of this exercise here
Notes on muscle building workout plans:
If you want to go through a structured and progress-oriented training program including interval training as well as nutrition and supplement protocols over several months, then complete the YPSI Online Coaching Program
If you want to learn more about training for muscle building, then complete the YPSI Trainer B license
More training plans for different goals here:
A training plan for jumping power
A workout plan for fat loss
A workout plan for women
A training plan for beginners
Image: Dennis Unic built almost 10kg of muscle between the two images. And constantly used the mechanism explained in the article above.
]]>This is a well-known quote that briefly and concisely explains the physiological basis and the relationship between the individual qualities of strength. The basis of any strength training is the development of these strength qualities. While maximum strength is the basis of all strength qualities and thus the most crucial of all strength qualities, the others are of primary importance for different sports and goals.
Explosive power is the most important thing for a soccer player to cover running distances of 5 to 30 meters as quickly as possible. Starting power is important for a boxer to quickly accelerate his fists without allowing his opponent to react to them. Endurance is important for a rower so that his performance does not collapse at the end of a race. It is very important for a sprinter to improve his reactive power in order to reduce the ground contact times and to be faster at the finish line. And for a cyclist, it's critical to increase their relative strength so that they can pedal more watts without increasing their body weight.
The definition of the individual strength qualities is decisive for the optimal selection of the individual strength qualities for the optimization of the program design and thus for success in strength training. And these look like this:
Maximum force is the greatest possible force that the neuromuscular system can voluntarily exert against resistance. In the context of strength training, maximum strength can be tested, for example, with compound exercises such as the LH squat, LH deadlift, LH bench press and also the pull-up. The decisive factor here is the maximum weight that can be moved for one repetition.
Often referred to as speed strength, speed strength is the ability of the neuromuscular system to develop an impulse in the shortest possible time. Two forms of explosive power are explosive power and launch power.
Explosive strength, also often referred to as power, is the ability of the neuromuscular system to develop high levels of strength in a short period of time. It is the ability to accelerate resistance. Whether it's your own body weight for sprints and jumps or a barbell for weightlifting exercises.
Starting power is the ability of the neuromuscular system to generate an impulse from rest or zero speed in the shortest possible time. It is the ability to develop strength at the beginning of a muscular contraction.
Reactive force, also often referred to as plyometrics , is the force required to perform reactive movements. Reactive movements are characterized by the muscles working in rapid succession, yielding (eccentric) and then overcoming (concentric). Ground contact time is the best indicator of reactive power, especially for sprints and jumps. The lower the ground contact time, the higher the reactive power and vice versa. During the eccentric phase of reactive movements, the tendo-muscular system is able to store kinetic energy in the serial and parallel elastic structures. In the subsequent concentric phase, the stored energy can be released and there is an increase in strength and performance compared to a concentric contraction without previous eccentricity. The longer the stretch reduction cycle or the ground contact time, the more irrelevant the reactive force and the more relevant the explosive force. EMG measurements also made it clear that this increase in performance in the reactive strength area does not come about directly through the muscle, but primarily through the stretch reflex of the tendons and the connective tissue/fascia as well as neuromuscular coordination (1). Even if a high degree of this reactive force originates in the fascia and not directly in the muscle, a high degree of maximum strength is necessary to develop and release this force.
The muscular endurance is the fatigue resistance to long-lasting loads during static or dynamic muscle work. These are primarily sustained loads in the range of 60 to 120 seconds, such as an 800m sprint, rowing or 20 repetitions of squats. Continuous loads lasting more than 120 seconds are primary aerobic loads with lower resistance and are therefore less relevant from the point of view of "strength" endurance. Long-term exertion lasting less than 60 seconds is influenced less by the endurance component, ie the resistance to fatigue, and more by the strength component.
The absolute force corresponds to the maximum force that the neuromuscular system can exert at most against a resistance. The absolute strength is made up of the arbitrary maximum strength and the so-called autonomously protected performance/strength reserves. The arbitrary maximum force corresponds to up to 70% of the maximum force. The remaining power reserve can only be released and used in a few cases, such as through stimulants, psychological factors (primarily extreme stress) and electrical muscle stimulation (EMS for short). Studies show that strong electrical stimulation of the innervating nerve can increase the voluntary maximum strength by 30% to 40% (Schmidtbleicher et al. 1978).
Relative strength is the ratio of maximum strength to body weight. It is important when strength versus body weight is decisive in athletic movements. A person with a 1RM when squatting 120kg with a body weight of 60kg has a lower maximum strength but higher relative strength than a person with a 1RM when squatting 150kg with a body weight of 80kg. This is particularly important in sports with weight classes and sports with long, continuous periods of exertion such as cycling and middle/long distance racing.
Each of the strength qualities and their development is critical at a specific point in time for a particular athlete/exerciser.
On March 16th, the "YPSI Strength Training & Sports Science Seminar with Prof. Dr. dr Dietmar Schmidtbleicher" instead, more information and registration directly here
Reference:
(1) Arnd Krüger: Plyometrics on an inclined plane. In: competitive sports. 5, 2012, p. 33.
Image: The squat is an excellent indicator of a trainee's maximum strength.
]]>Training those abs all the way to a six pack is one of the most popular goals in the gym. Many train the stomach. Very few, however, ever get the longed-for six-pack. One of the two most important factors in making the abdominal muscles visible and getting a six-pack is the optimal training of the abdominal muscles.
The most important aspect of training a muscle is its functional anatomy. That means what task does this muscle take on in its day-to-day functions. Based on this, you choose the optimal exercise for a muscle. A simple example is the biceps. This bends the upper arm in the elbow. And accordingly, the biceps are primarily trained with exercises that flex the upper arm. The three main functions of the abdominal muscles, the rectus abdominis, are:
1. The abdominal muscles are crucial for keeping the upper body upright - The rectus abdominis is an important postural muscle. Because it stabilizes and straightens the upper body in the front line. As well as connecting the pelvis to the chest.
2. The abdominal muscles flex the trunk - A contracting rectus abdominis also causes the chest to be pulled towards the legs, thereby flexing the trunk. On the other hand, with the upper body fixed, the pelvis is raised towards the chest.
3. The abdominal muscles prevent overstretching in the lower back - The rectus abdominis also stabilizes the upper body when forces are acting frontally on the torso and the chest and pelvis do not converge, such as during ab rollouts with the barbell or when sprinting, where the rectus abdominis is critical to keeping the lower back from hyperextending and causing back pain after sprinting.
These are the three basic functions of the abdominal muscles, based on which we can derive the best exercises for training the abdominal muscles.
When selecting exercises, in addition to the functional anatomy of the muscles to be trained, the training effect caused by the exercise is also decisive. In strength training, this primarily means how high the forces on a muscle are that result from a specific exercise. For example, barbell flat bench presses recruit more chest muscle than dumbbell flyes, and a pull-up recruits more back muscles than a lat pulldown machine.
Based on the resulting forces and thus the primary training effect as well as the three basic functions of the abdominal muscles, we can derive the best abdominal exercises:
1. The abdominal muscles are crucial for keeping the upper body upright - exercises such as deadlifts and squats put high forces on the upper body and demand a great deal of upper body stabilization. This makes them excellent exercises with a high training effect on the abdominal muscles.
2. The abdominal muscles flex the trunk - An exercise group in which the trunk is flexed with higher resistance is the pull-up. In addition to stabilizing the upper body, the abdominal muscles also contribute to the initiation of the movement in most exercises. One reason why many get sore muscles in their stomach after the first training sessions with pull-ups.
3. The abdominal muscles prevent hyperextension in the lower back - Besides the ab rollouts with the barbell, sprints are definitely the best exercise group for her, which exposes the abdominal muscles to high forces in their "anti-extension" function (engl. a prevention of hyperextension) and such is excellent for training the abdominal muscles.
These exercises are not part of a conventional abdominal training program, which is usually performed lying or seated on the floor. In these exercises, you primarily stand on both feet, which automatically increases muscle recruitment, since standing on both feet is generally more functional and generally recruits the highest number of muscle fibers in strength training.
No they are not. Crunches and sit-ups are the two most popular and well-known abdominal exercises. However, both sets of exercises don't generate the same high forces as pull-ups, squats, deadlifts, ab rollouts, and sprints. These high forces are crucial for recruiting many fibers in the abdominal muscles and thus optimally training the abdominal muscles.
The six-pack or washboard abs is a colloquial term for the strongly developed abdominal muscles in humans that are only covered by a little fatty tissue. The musculature in the abdominal area is curved several times, which has led to the term “washboard stomach”. As a rule, there are six visible bulges (three on each side), which is why the term six-pack, which comes from English-speaking countries, is used.
Anatomically, the washboard abs is the contour of the rectus abdominis under the skin. The horizontal divisions are created by intermediate chords. The number of these incisions varies between zero and four, so from an anatomical point of view, some people may not have a washboard abs at all or even an eight-pack or even a ten-pack ") be given. However, most people have a predisposition to two to three incisions that form the washboard abs. The vertical division is the division of the two muscle tracts to the left and right of the umbilicus by the linea alba.
In order for the relief to be visible, intensive training of the abdominal muscles and a low body fat content are required.
In addition to training for a six-pack, nutrition is crucial to reducing the body fat percentage and thus exposing the abdominal muscles and the six-pack and making them visible. In an article in the coming weeks we will go into the most important principles of nutrition for clearly visible abdominal muscles and the six-pack.
Image: One of our many Before'n'After successes that have gone through the Before'n'After program. Here the abs have been exposed without any form of the crunches and situps . Ab workouts consisted primarily of squats, deadlifts, pull-ups, and rollouts. As well as nutrition and supplementation based on the YPSI skinfold measurement .
]]>Guest post by Sven Knipphals
Most laypeople think it's important to move as fast as possible, but that's a fallacy because it's all about moving as fast as you can with a purpose. For example, Usain Bolt took 42 steps to cross the 100m in his world record, while Christian Coleman took 52 steps in his personal best. Even though Bolt was faster when comparing the races (9.58 seconds vs. 9.82 seconds), Coleman's cadence is significantly higher than Bolt's, meaning Coleman is moving significantly faster than Usain Bolt.
This example illustrates that sprinting is not about getting your legs to wriggle as fast as possible, as can be seen in many YouTube videos of "training" with the speed ladder. But that a well-coordinated sequence of steps in combination with maximum power transfer to the ground is crucial to be faster. There is no blueprint for this coordinated sequence of steps, since the individual anatomy is decisive here. Primary strength, jumping and sprint training are responsible for optimizing the power transfer.
The other side of the same coin is the difference between acceleration and top speed. In athletics, the person who has the best top speed usually wins the 100m, but it's different in other sports, because top speed is only reached from around 30m. In comparison, the average sprint distance in football in the English Premiere League is 17m. In all other team sports, except rugby 7s, the sprint distance is even shorter, mainly due to the smaller pitch. So the top speed is not decisive here. Acceleration is what makes the player faster in the game.
When accelerating, the body’s center of gravity is low and the upper body is further forward, whether it’s a block start or a standing start. The strength of the lower back plays a major role here from the strength training perspective, as does the ability to accelerate the knees as quickly as possible. Furthermore, a stiff ankle is extremely important.
Top speed is less about power production and more about efficiently using speed and efficiently transferring power. This means that top speed is about losing as little energy as possible. The greatest loss of energy occurs when the foot strikes the ground. However, not directly through the foot but through the so-called amortization in the knee joint. In other words, how much does the sprinter's knee give when he touches the ground. A knee that is as “stiff” and therefore more stable as possible is one of the most important factors in being faster. Optimizing knee stability is crucial to becoming faster.
And this is just one important point for acceleration training.
Acceleration and top speed visually at a glance
Both acceleration and top speed depend on various other points, if you want to learn more about this, the YPSI Sprint seminar with Sven Knipphals is an excellent opportunity to do so.
Image: 100m sprinter Sven Knipphals at the start, the primary phase of acceleration.
]]>The "Pull yourself up and learn!" project and the pull-up day are a complete success and this week were included in the further training catalog of the Stuttgart regional council for teachers at over 500 community schools, junior high schools and high schools for the coming school year 2018/19. As part of this training, Nicolas Wolf and Wolfgang Unsöld will teach how pull-up training can be implemented in the classroom at their own school.
The second pull-up day also took place last Monday at the Eduard-Sprenger-Gymnasium in Filderstadt. Topics of the second pull-up day were the anatomy of the pull-up and the physiology of the training and the introduction of two new variants of the pull-up. The numerous questions from the students and their enthusiasm for the training exceeded the expectations of the teacher and trainer.
"Success breeds success" is a motto that is also reflected in the successes of the students and their enthusiasm for pull-up training.
So last week the class also repeated the tests from the first pull-up day in January – keeping on time and pull-ups for repetitions. The results as follows:
In summary, we have the following results after 15 training weeks and 3 vacation weeks with 2 training units of 10 minutes each per week
Of particular note is the minimal time investment of just 20 minutes of training per week in combination with the consistency of the training over four months, which is another excellent example of how successful training lives from consistency and repetitive, progressive stimuli.
The next pull-up day will follow at the end of July and a summary of the first half of the year “pull-up training in the classroom”.
Image: The poster of the first milestone meeting.
]]>Around 80,000 cruciate ligaments tear in Germany every year. That's a cruciate ligament tear every 6.5 minutes. This makes the cruciate ligament the most well-known ligament of the knee joint. Since the knee joint is exposed to enormous loads in sports, it is one of the two most injury-prone joints along with the shoulder joint. The knee can be injured through opponent contact in sports such as soccer, ice hockey, and handball, or without the impact of an opponent such as skiing. It is estimated that well over a million cruciate ligament ruptures per year worldwide.
What is the cruciate ligament?
Each knee has two cruciate ligaments, one posterior and one anterior. In principle, both ligaments can tear, but injuries to the anterior cruciate ligament are much more common. Sports accidents are the most common cause here. It is not uncommon for neighboring structures in the knee joint, such as the collateral ligaments or the menisci, to be affected.
The two cruciate ligaments cross in the center of the knee joint, hence their name. The primary role is secondarily to stabilize the knee joint in rotation and ground contact in all sports involving running, sprinting and jumping. They are particularly stressed during quick changes of direction, in which the standing leg is fixed and the upper body is already moving in a different direction.
The cruciate ligaments are fibrous structures that require considerable forces to tear. The cruciate ligament has a tear strength of around 2400 kg. However, the tear strength of the cruciate ligament varies: the diameter is smaller in women in particular, which is one of the main reasons why they are more frequently affected by cruciate ligament tears. Studies have shown that the risk in women is two to eight times greater than in men. This has to do with the already mentioned relationship between the front and back of the thigh, but there are also hormonal causes and also anatomical reasons.
The thicker the cruciate ligament, the better
A primary anatomical reason for cruciate ligament tears is the thickness of the cruciate ligament. A study (1) by Grzelak et al from 2012 gives a very interesting perspective on the topic of hypertrophy ( engl. thickening ) of the cruciate ligaments. This came to the conclusion that strength training increases the thickness of the cruciate ligaments by up to 350%. In this study, the thickness of the two cruciate ligaments was compared to that of a control group based on MRI images of weightlifters. The result was a significant difference. The study was the first scientific study to demonstrate cruciate ligament hypertrophy. It was also found that the earlier strength training was started, ideally before puberty, the greater the effect of strengthening the cruciate ligaments. An interesting hypothesis of the study regarding the development of the cruciate ligaments is that the artery that supplies the cruciate ligaments (arteria genus media or "middle knee artery" ) recedes in the course of adolescence and thus the supply of nutrients to the cruciate ligaments in children and adolescents is much better guaranteed.
The results of the study (1) here:
The study also states that one of the reasons for this hypertrophy of the cruciate ligaments is that when lifting weights, the knee is subjected to high resistance beyond maximum flexion. This maximum flexion under high forces and the associated stretching of the cruciate ligaments activates the fibroblasts, which initiate ligament hypertrophy.
The study clearly shows that strength training with high resistance results not only in hypertrophy of the muscles but also in hypertrophy of the cruciate ligaments. And thus offers an interesting perspective on the pre- and rehabilitation of cruciate ligament tears.
Good luck with strength training and cruciate ligament hypertrophy!
Reference:
(1) International Orthopedics (SICOT) (2012) 36:1715-1719; Hypertrophied cruciate ligament in high performance weightlifters observed in magnetic resonance imaging; Piotr Grzelak & Michał Podgorski & Ludomir Stefanczyk & Marek Krochmalski & Marcin Domzalski; Received: 17 January 2012 / Accepted: 4 March 2012 / Published online: 25 March 2012 # The Author(s) 2012. This article is published with open access at Springerlink.com https://www.ncbi.nlm.nih.gov /pmc/articles/PMC3535026/
Image: MRI images of the cruciate ligaments (Source: see reference)
]]>Originally published in Functional Training Magazine
Getting fitter is the goal of every exerciser. The first question that arises is: what is fitter? Everyone defines this differently. The reason for this is simple: Fitness is specific. The definitions differ greatly, especially in the context of competitive sport. And with it the training.
Getting fitter is the goal of every exerciser. The first question that arises is: what is fitter? Everyone defines this differently. The reason for this is simple: fitness is specific. The definitions differ greatly, especially in the context of competitive sport. And with it the training. A fact that is too often neglected. Training is adaptation to a specific stressor. This stressor must be directly or indirectly related to the desired performance. Put simply, if you want to run a marathon, you have to run. If you want to ride a stage of the Tour de France, you have to ride a bike. If you want to score more goals, you have to play more football.
The less specific the training, the less specific the performance. A simple example from top-class sport is the comparison of the best performances of Ashton Eaton, the 4-times world champion, 2-times Olympic champion and world record holder in decathlon and thus the most successful decathlete of all time and therefore a very "fit" athlete with the records of the US high school and the world record. With the US High School it should be noted that this is not the university but similar to the high school, i.e. it is 17- and 18-year-old athletes who set these records. The comparison of these best performances is as follows:
Comparison: Best Ashton Easton / US High School Record / World Record
100m sprint: 10.21s / 10.01s / 9.58s
Shot put: 15.40m / 20.65m / 23.12m
High Jump: 2.05m / 2.31m / 2.45m
Pole Vault: 5.05m / 5.57m / 6.16m
1500m: 4:14 mins / 3:38 mins / 3:26 mins
How can it be that one of the most outstanding and therefore fittest athletes of all time, Ashton Eaton, falls so far behind, especially against 17 and 18-year-old students and of course also against the best athletes in the individual disciplines? The differences are serious. On Usain Bolt and the 100m world record he loses almost 10m, in the shot put it is almost 8m difference and over 1500m he loses a complete lap on the track against the world record holder.
The two key reasons for this are:
mechanics and anatomy
Structure determines function - one of the most important basics from an anatomical and thus mechanical point of view in relation to competitive sports and thus a high level of fitness. The Olympic champion in shot put is Randy Barnes, who is 1.94m tall and weighs around 132kg, Ashton Eaton, who is 1.85m tall and weighs around 84kg in terms of maximum strength, which is crucial for accelerating the ball , a big step ahead. An important factor that is decisive on 8m difference in the best performances. Over 1500m, double Olympic champion Hicham El Guerrouj with a height of 1.76m and a body weight of approx. 58kg is a big step ahead in terms of running mechanics and efficiency, which explains this difference.
In addition to less controllable factors such as mechanics and anatomy, the second decisive and above all very controllable factor is:
training focus
The shot putter Randy Barnes only trains directly and indirectly for the shot put, depending on the training phase on 4 to 6 days a week. How often does Ashton Eaton train in the shot put, hardly more than one day a week. With the large number of disciplines, there is no longer any training time left. 1500m world record holder Hicham El Guerrouj also trains exclusively for the 1500m. While for decathletes like Ashton Eaton it is most common not to practice this discipline at all, as improvement in the maximum range of this performance has a potentially negative effect on all other nine disciplines that primarily require short explosive performance. The training volume required for 1500m would also take up too much time and too much regenerative capacity, which also has a potentially negative effect on the performance of all other new disciplines.
Conversely, for the training of each individual, this clearly illustrates that, in addition to mechanics and anatomy as the basis, the specific focus of the training plays the decisive role in the specific adaptation.
Especially in the context of strength training, if you want to get better at pull-ups, do more and more pull-ups instead of lat pulldowns. If you want to get better at squats, squat more and more frequently instead of leg presses and leg extensions. If you want to get better at deadlifts, do more and more frequent deadlifts instead of half a dozen assistance exercises.
Good luck with defining your fitness goals and training accordingly!
Picture: Bob athlete Fredrick Lüthcke pushing the summer version of a bob.
]]>At the end of February, the first pull-up day took place under the motto: "Pull yourself up and learn!" with over 100 students in grades 9 and 10 at the Eduard-Spranger-Gymnasium in Filderstadt.
The pull-up day, which was initiated together with Nicolas Wolf, sports advisor to the regional council in Stuttgart, is a new, innovative teaching concept that integrates two to three pull-up training sessions per week into the lesson. With both primary goals to increase the executive functions of the students in the classroom in addition to the physical training. Based on current scientific findings from a still new discipline of brain research, movement neuroscience: According to this, physical activity of a certain type, duration and intensity is of great importance for mental health and cognitive performance (see overview by Ratey / Hagermann, 2013)! Numerous empirical findings show that the so-called executive functions (EF) in particular can be trained by doing sports. The EF are also referred to as cognitive control functions and thus make a significant contribution to cognitive performance.
The course of the pull-up training so far
So far, all 100 students have been consistently training twice a week since pull-up day and doing three to four sets. If lessons were canceled, the respective training unit was simply made up for during a break. The current training plan until the Easter holidays looked like this:
The students use a power point timer to measure pace and breaks and all have their own training diary in which they record the results of the training sessions. To date, all students have improved very well.
At an open day at the school 2 weeks ago, all visitors were guided through the school building in groups. Everyone was also informed about the project in the area of pull-up bars. There were some parents interested in the project. Some also took photos. A father suggested that this would also be a good idea for the office where he works.
Before the Easter holidays, which are currently taking place, some students have already asked how they can maintain the pull-up progress they have already made. One student has even bought a pull-up bar and installed it at home. We have given all other students further recommendations so that they can also do the pull-up training during the holidays.
The aim is to change the pull-up variant after the Easter holidays and to increase the number of units to 3 times a week.
The next Pull-Up Day follows in May, introducing new pull-up variations and methods to increase pull-up performance—and executive function.
For a complete overview of the “Pull yourself up and learn! – Pull-up training in the classroom” project click here
Picture: Nicolas Wolf (right) and Wolfgang Unsöld (left) in front of the pull-up bars in the Eduard-Spranger-Gymnasium in Filderstadt.
]]>The kettlebell handles are holders similar to kettlebells that are loaded with dumbbells. The kettlebell handles are not suitable for the exercises popular with kettlebells, such as swings, cleans and snatches. However, they are excellent variation options for exercises such as curls and rows.
The big advantage of the VA7 kettlebell handles over other variants is that they are loaded with dumbbells instead of discs, which makes it much more efficient to increase or decrease weight.
Here is a video of the kettlebell handles in 45° incline bench curls:
The primary effect on muscle overload in kettlebell handle curls comes from modifying the overload of the strength curve.
Definition: The strength curve determines the sum of all muscularly generated forces to be produced for a body movement as a function of the movement amplitude and the joint angle. The strength curve is inherently movement specific, depends to a small extent on the speed of movement, and tends to vary slightly from person to person based on anatomy.
In the context of strength training, it is crucial to modify the overload of the strength curve through various exercises, methods and tools in order to enable and accelerate progress. There are several ways to modify the strength curve or overload of the movement in strength training
Three of these ways are:
Chains & Ribbons (accommodating resistance)
Chains and bands modify resistance so that the resistance curve is ascending, thereby overloading the movement more at the top as resistance increases gradually or exponentially during the concentric contraction.
Modification of horizontal distance from pivot point to center of mass
In this case, the resistance remains the same, only the horizontal distance is changed. A simple example is raising a sledgehammer with your arm straight in front of your body - this means fronting with a sledgehammer. If you grip the sledgehammer directly in front of the handle so that your fingers touch the hammer head, a front raise is relatively easy. However, if you grab the handle at the very back, front lifting is hardly possible. In both cases, the resistance of the sledgehammer is identical, but the overload of the movement changes significantly due to the modification of the horizontal distance from the pivot point to the center of mass. Technically, this is the change in leverage. An example from strength training is a power curl bar where the resistance in the top position is far in front of your hand, which overloads the top position significantly more. A picture of the Power Curl Bar here.
Modification of vertical distance from pivot point to center of mass
In this case, too, the resistance remains the same, only the vertical distance is changed. If you were to do an exercise that was completely vertical, this change in vertical distance would have no effect on muscle overload. In the example of curls, however, the movement is not vertical but bell-shaped and in such horizontal-vertical movements this vertical distance from pivot point to center of mass plays a large role in the acceleration of the weight and therefore the moment of inertia.
The technically detailed explanation of the mechanics of kettlebell handles
The kettlebell handles increase the vertical distance between the pivot point (elbow) and the force of the weight (gravity mg). The kettlebell handles therefore have no effect on the moment generated, since the handle can rotate freely in the hand. This means that there is no change in the horizontal distance, the weight is always under your hand. In other words, the kettlebell handles have no effect on leverage and torque. However, with the kettlebell handles, there is a greater load on the bicep muscles due to the moment of inertia.
Figure 1: Simplified drawing of arm with kettlebell handle in lowest position
In Figure 1 we see the kettlebell handles in action in the bottom position of the curl. Where L O is the length of the upper arm, L U is the length of the forearm and L P is the (vertical) length of the kettlebell handles. The pivot point (elbow) is fixed for completeness of the figure. This should also be the case in practice for optimal movement execution. In this model it is assumed that the arms have no mass and that there is no friction at the handle or pivot, and that there is no oscillation, so alpha and beta are always equal. However, all of these factors amplify the effect in reality, but would give this theoretical model too much mathematical depth for the purposes of this explanation.
Figure 2: Simplified drawing of arm with kettlebell handle in top position
Figure 2 shows the top position of the curl. Where α defines the angle between the upper arm and the forearm and β as the angle between the forearm and the acting force (the weight). Likewise, r is defined as the distance between the pivot point and the application of the force, and τ as the moment generated by contraction of the biceps. We can see that the force is parallel to the upper arm and thus there is no difference in the moment generated by a vertical change in the application of the force.
To find out what causes the higher load, we solve for the moment about the pivot point:
Where I is defined as the mass inertia and as the angular acceleration. We see that LP does not appear in this equation. As expected, the kettlebell handle has no effect on the moment. Only the mass, the length of the forearm and the angle between the forearm and upper arm affect the moment. In order to explain the higher load, i.e. a larger number for τ, we have to take a closer look at the last term.
I, the mass inertia is defined as follows:
Now we solve for our system:
Here we can see that the vertical length of the kettlebell handles, L P , has an effect on the inertia, or moment of inertia.
Now we have the following equation for the moment at the pivot point τ, which is generated by loading the biceps waste:
Also, the oscillation of the kettlebell handles plays a small role in overloading the strength curve.
In summary, this means that the horizontal modification of the center of mass to the pivot primarily affects the torque. And the vertical modification of the center of mass to the pivot primarily affects the moment of inertia.
The different effects of the three modifications are also clearly noticeable in practice. Again, as with everything in training, practice beats theory every day. All three modifications are excellent options to overcome plateaus.
Thus, the Kettlebells Handles are an excellent tool for variation and progression in training!
The kettlebell handles are available right here via VA7
The kettlebell handles were developed in cooperation with Wolfgang Unsöld from YPSI Stuttgart. YPSI A-License trainer Philip Schmieder had the idea for this at the YPSI Invitation-Only Seminar in September 2017, which is why they are also known as pettlebells.
Many thanks for the technical explanation and formula as well as the drawings to YPSI athlete and master student of aerospace engineering Frederick Lüthcke as well as to YPSI coach and mechanical engineer Dr. Bastian Jörißen for initial discussions about the mechanics of kettlebell handles a few years ago.
For all trainers who have attended YPSI seminars, a discount for the kettlebell handles and all other VA7 products is available, more information directly in the YPSI forum .
Image: The kettlebell handles, with and without dumbbells.
]]>I am looking forward to initiating a new, innovative teaching concept together with Nicolas Wolf, sports advisor to the Stuttgart regional council.
The motto: Pull yourself up and learn!
The pull-up bars were installed at school this week and more than 100 students in grades 9 and 10 of the Eduard-Spranger-Gymnasium in Filterstadt will start the pull-up day and the subsequent pull-up project next Monday. Here is an overview of the project and its implementation and objectives:
Why pull-up training in the classroom?
An innovative teaching concept does not necessarily have to include elements of digital learning. A teaching concept is also innovative if, for example, supposedly rigid teaching structures are broken up and current scientific findings relevant to learning at school are implemented in the classroom in a sustainable manner.
"Pull yourself up and learn!" meets the two criteria mentioned: With Strength Coach Wolfgang Unsöld , founder and director of the Personal Strength Institute "YPSI" in the west of Stuttgart, an internationally very successful and highly sought-after specialist for strength training is involved in the school . One goal of this extraordinary collaboration between school and top trainer is to improve the strength abilities of the students . In this way, the project also contributes to the implementation of the educational plan specifications for the subject of sport, since the content area "developing fitness" plays a decisive role in the development of process-related skills, especially movement skills. However, one of the most important prerequisites for the further development of strength abilities is the training frequency, ie regular strength training. However, this is only possible to a limited extent in the context of physical education classes, since most students at general secondary schools in Baden-Württemberg only have 2 physical education lessons per week (2 x 45 minutes or 1 x 90 minutes). The problem described contributes significantly to the decision to carry out the strength training intervention in the classroom !
Equally decisive for the decision to exercise during classroom lessons are current scientific findings from a still young discipline of brain research, movement neuroscience : According to this, physical activity of a certain type, duration and intensity is of great importance for mental health and cognitive performance ( see overview by Ratey / Hagermann, 2013)! Numerous empirical findings show that the so-called executive functions (EF) in particular can be trained by doing sports. The EF are also referred to as cognitive control functions and thus make a significant contribution to cognitive performance. This results in another goal of the planned teaching project, namely the promotion of executive functions through strength training to improve cognitive performance.
In the following, scientific findings on the topics of "strength training in adolescents" and "promotion of executive functions" are briefly discussed. The explanations are limited to content that is particularly relevant to the project.
state of knowledge
There is a wealth of publications on strength training for young people : from various publications, review articles, meta-analyses, position papers and specialist books (cf. e.g. Faigenbaum et al., 2009, 2015; Fröhlich et al., 2011; Granacher et al., 2011 ) clearly shows that systematic strength training with expert supervision is safe, effective and leads to large growth rates. These rates of increase in strength in adolescent girls are primarily due to an improvement in neuronal mechanisms and intramuscular coordination. In adolescent boys, due to the increase in testosterone, the training-related increase in strength can also be explained by muscle growth (hypertrophy) (cf. Granacher et al., 2009).
Furthermore, after evaluating the specialist literature, at least four important reasons can be identified for the fact that the development of the strength abilities of young people is also highly relevant in school sports (cf. Thienes / Baschta, 2016): A sufficient level of strength is a prerequisite for learning movement skills , such as they occur, for example, in athletics or apparatus gymnastics. There is also plenty of evidence that proves the positive effect of strength training on bone growth, even in young people, so improving strength abilities goes hand in hand with strengthening the passive musculoskeletal system . Also of great importance are the positive effects of strength training on physique, self-efficacy and self-concept . Strength training can significantly reduce the percentage of body fat. The resulting altered body composition, in connection with the improvement in strength abilities, results in a further development of the experience of self-efficacy in relation to the self-concept. With regard to the frequency of injuries and poor posture, various authors point out the possible preventive character of differentiated strength training in adolescents.
General training information on the content, duration and scope of strength training in adolescence can be found, for example, in the position paper of the National Strength and Conditioning Association (NSCA): Faigenbaum et al. (2009) recommend starting with relatively light loads and always ensuring that the exercise is technically clean. It is to be trained with 1-3 sets of 6-15 repetitions and a variety of strengthening exercises for the upper and lower body. The training should include specific core strengthening exercises. Furthermore, you should train with 1-3 sets of 3-6 repetitions and a variety of fast-paced exercises for the upper and lower body. Load intensities are progressively increased (5-10%) as the strength level increases. The training should initially be carried out on 2-3 non-consecutive days of the week.
The connection between physical exercise and mental agility was already known to Socrates (469-399 BC), from whom comes the saying "Whoever wants to move the world should first move himself" . In the meantime, numerous empirical evidence has been provided that proves that acute and chronic effects of exercising improve cognitive performance (cf. Beck, 2014; Kubesch, 2014). Among other things, the EF and the intelligence quotient (IQ) contribute to cognitive performance. The EFs are of particular importance because they are easier to train than the IQ and play a greater role in predicting school and professional performance, for example.
According to Adele Diamond (in Kubesch, p. 19, 2014), a world-leading scientist in this field
“…[the EF] depend on a neural circuitry in which the prefrontal cortex (PFC) plays an important role…. The three central executive functions on which more complex ones (like reasoning) build are (1) inhibitory control (resisting a strong urge to do something and instead doing something particularly necessary or appropriate...; (2) working memory (information stored in Retaining and working with memory: mentally shifting ideas; ...; and (3) cognitive flexibility (being able to change perspective or shift the focus of attention; stepping out of ingrained ways of thinking to find new ways of solving problems) ....
The performance of our EF is mainly due to the power of the PFC. Since the brain is considered the most adaptable organ in our body , physical activity can influence the structure and function of the brain. This activity-related neuroplasticity manifests itself on a structural level through the formation, growth, maintenance and networking of nerve cells . These adaptations can be caused, among other things, by acute or chronic stress effects and can be attributed to the increase in neurotrophic growth factors (e.g. BDNF) and the increased concentration of neurotransmitters (e.g. dopamine) (cf. Kubesch, 2014). There is now a wealth of empirical evidence that emphasizes the connection between BDNF (brain derived neurotrophic factor), synaptic plasticity processes and increased learning performance (cf. Beck, 2014).
Acute stress effects on cognitive functions have been demonstrated in young adults, for example, after a 30-minute strength training session (Chang / Etnier, 2009a). In terms of EF, moderate-intensity strength training turned out to be particularly effective.
Church et al. (2016) confirmed chronic stress effects in the form of an increase in BDNF after 7 weeks of resistance training in young adults. High-intensity strength training and high-volume strength training were equally effective.
question
Can the strength and executive functions of about 100 students in the ninth and tenth grades be improved within a half-year by doing 15-minute pull-up training three times a week in the classroom?
method and procedure
Motor tests are carried out before, during and after the training intervention to check the development of the students' strength abilities . The test selection is made in coordination with Wolfgang Unsöld.
To check the development of the students' executive functions , attention and concentration tests may be carried out before, during and after the training intervention (d2-R).
The tests may also be carried out by a control group . The students in this control group did not take part in the training.
4 learning groups with a total of around 100 pupils (SuS) in the profile subject natural sciences and technology (“NwT”) take part in the “pull yourself up and learn!” teaching project. One learning group consists of pupils from grade 9 , the other three learning groups from pupils from grade 10 . Each learning group carries out two out of three training units within the NwT lessons . The NwT lessons take place twice a week and each last 90 minutes. The third training unit is carried out in a different subject. The articulation of the lesson changes as a result of the training: During a 30-minute lesson phase in which the pupils work independently, half of the pupils carry out a 15-minute pull-up training unit . Three students always train on a pull-up bar . While student 1 trains, student 2 takes on the role of trainer and student 3 takes a break. After each training set, students switch roles. When all students have completed their training session, they continue to study in the classroom and the other half of the study group begins their pull-up training. After about 30 minutes, the entire learning group has completed their training session.
The training is controlled by Wolfgang Unsöld! Wolfgang Unsöld explains the exact procedure during the "pull-up day". This will take place on February 26 from 11:10 a.m. to 12:40 p.m. for the students of the Eduard-Spranger-Gymnasium in Filderstadt.
material
In addition to the 5 pull-up bars, interval timers are used for training control and clipboards with training plans for training documentation.
idea and schedule
The teaching concept "pull yourself up and learn!" was developed in cooperation with Nicolas Wolf, consultant at the Stuttgart regional council and teacher at the Eduard-Spranger-Gymnasium in Filderstadt and Wolfgang Unsöld, founder and director of the Personal Strength Institute in Stuttgart. The implementation of the teaching project begins with the "pull-up day" on February 26, 2018 and takes place at the Eduard-Spranger-Gymnasium. The duration of the project corresponds to the period of the second half of the school year.
Literature:
Beck, F. (2014): Sport makes you smart. With brain research to intellectual and sporting excellence. Vienna; Berlin: Goldegg.
Büsch, D. / Prieske, O. / Kriemler, S. / Puta, C. / Gabriel, H. / Granacher, U. (2017): Strength training in children and adolescents: meaning, effect and recommendations for action. Swiss Sports & Exercise Medicine, 65 (3), 34-42.
Chang, YK / Etnier, JL (2009a): Exploring the dose-response relationship between resistance exercise intensity and cognitive function. Journal of Sport and Exercise Psychology, 31, 640-656.
Chang, YK / Etnier, JL (2009b): Effects of an acute bout of localized resistance exercise on cognitive performance in middle-aged adults: A randomized controlled trial study. Psychology of Sport and Exercise, 10, 19-24.
Church, DD / Hoffmann, JR / Mangine GT / Jajtner, AR / Townsend, JR / Beyer, KS / Wang, R. / La Monica, MB / Fukuda, DH / Stout, JR (2016): Comparison of high-intensity vs High-volume resistance training on the BDNF response to exercise. Journal of Applied Physiology, 121, 123-128.
Dark Horse Innovation (ed.) (2017): Digital innovation playbook: The essential workbook for founders, doers and managers: tactics, strategies, moves. 3. Edition. Hamburg: Murman.
Dinoff, A. / Herrmann, N. / Swardfager, W. / Lanctot, KL (2017): The effect of acute exercise on blood concentrations of brain-derived neurotrophic factor in healthy adults: a meta-analysis. European Journal of Neuroscience, 46, 1635-1646.
Faigenbaum, AD (2007): State of the art reviews. Resistance training for children and adolescents: are there healthy outcomes? American Journal of Lifestyle Medicine, 1(3), 190-200.
Faigenbaum, AD / Bush, JA / McLoone, RP / Kreckel, MC / Farrell, A. / Ratamess, NA / Kang, J. (2015): Benefits of strength and skill-based training during primary school physical education. The Journal of Strength & Conditioning Research, 29(5), 1255-1262.
Faigenbaum AD / Kraemer WJ / Blimkie CJ / Jeffreys I / Micheli LJ / Nitka M / Rowland TW (2009): Youth resistance training: Updated position statement paper from the national strength and conditioning association.
Faigenbaum, AD / Kraemer, WJ / Cahill, B. / Chandler, J. / Dziados, J. (1996): Youth resistance training: Position statement paper and literature review. Strength Conditioning, 18(6), 62-75.
Faigenbaum, AD / Milliken, LA / Loud, RL / Burak, BT / Doherty, CL / Westcott, WL (2002): Comparison of 1 and 2 days per week of strength training in children. Research Quarterly for Exercise and Sport, 73(4), 416-424.
Faigenbaum, AD / Westcott, WL (2009): Youth Strength Training: Programs for Health, Fitness and Sport. Champaign: Human Kinetics.
Faigenbaum, AD / Westcott, WL / LaRosa-Loud, R. / Long, C. (1999): The effects of different resistance training protocols on muscular strength and endurance development in children. Pediatrics, 104(1), 1-7.
French, DN / Kramer, WJ / Volek, JS / Spiering, BA / Judelson, DA / Hoffmann, JR / Maresh, CM (2007)- Anticipatory responses of catecholamines on muscle force production. Journal of Applied Physiology, 102(1), 94-102.
Fröhlich, M. / Gießing, J. / Strack, A. (2011): Strength training in children and adolescents: background, training plans, exercises. 2nd Edition. Marburg: Tectum.
Granacher, U. / Gösele, A. / Roggo, K. / Wischer, T. / Fischer, S. / Zuerny, C. / Gollhofer, A. / Kriemler, S. (2011): Effects and mechanisms of strength training in children. International Journal of Sports Medicine, 32(5), 357-364.
Granacher, U. / Kriemler, S. / Gollhofer, A. / Zahner, L. (2009): Neuromuscular Effects of Strength Training in Children and Adolescents: Instructions for Training Practice. German Journal of Sports Medicine, 60 (2), 41-49.
Granacher, U. / Lesinski, M. / Büsch, D. / Muehlbauer, T. / Prieske, O. / Puta, C. / Gollhofer, A. / Behm, DG (2016): Effects or resistance training in youth athletes on Muscular fitness and athletic performance: A conceptual model for long-term athlete development. Frontiers in Physiology, 7 (164).
Kubesch, S. (ed.) (2014): Executive functions and self-regulation. Neuroscientific foundations and transfer to educational practice. Berne: Huber.
Ratey, J. / Hagermann, E. (2013): Superfactor movement. The best for your brain. Kirchzarten: VAK.
Thienes, G. (ed.) / Baschta, M. (ed.) (2016): Training in school sports. Schorndorf: Hofmann.
Unsöld, W. (2017): Your best training. 2nd Edition. Munich: Riva.
Zawieja, M. / Oltmanns K. (2011): Children learn strength training. Munster: Philippka.
]]>According to studies, vitamin D deficiency is a widespread phenomenon worldwide. It affects 42% of adults in the US. Optimal vitamin D levels contribute to normal blood calcium levels, the maintenance of normal bones, and the maintenance of normal muscle function. And a deficiency can not only be the case in older people. Professional athletes can also be affected.
Studies of vitamin D levels in National Football League (NFL) players showed that 69% to 80% of players had inadequate levels. These findings suggest implications for athletic performance and risk of injury. In fact, a previous study correlated low vitamin D levels with higher injury rates in NFL athletes.
A recent study published in 2017 (1) aimed to determine the association between serum vitamin D levels and the prevalence of muscle strains and core muscle injuries in elite-level college athletes at the annual NFL Scouting Combine. A normal vitamin D level has been determined to be equal to or greater than 32 ng/mL. A value of 20-31 ng/mL was considered inadequate, while a value below 20 ng/mL was considered a deficiency. The classification of injuries included lower extremity muscle strains, which were defined as adductor/groin, hamstrings, hip flexors, or quadriceps strains, and lower abdominal muscle injuries, which were diagnosed as trunk muscle injuries.
A total of 214 NFL combine athletes were included in the study. Of these, 126 players (59%) had low serum vitamin D (less than 32 ng/mL), including 22 athletes (10%) with high vitamin D deficiency (less than 20 ng/mL).
There were differences in parentage and injury history. Athletes who had frequently injured themselves in the past had significantly lower mean serum vitamin D levels than uninjured athletes. Of 13 players who missed at least one game due to a lower extremity strain or core muscle injury, 86% had inadequate vitamin D levels. Afro-American/Black athletes had significantly lower vitamin D levels compared to white athletes.
The researchers estimated that players with inadequate vitamin D levels were 1.86 times more likely to have a lower extremity strain or core muscle injury than players with adequate vitamin D levels. Additionally, players with inadequate vitamin D levels are 3.61 times more likely to suffer a hamstring strain than players with normal vitamin D levels.
The main finding of the study is that players with an injury history of lower extremity strains or core muscle injuries had significantly lower average vitamin D levels than the uninjured players and that inadequate vitamin D levels are common among NFL combine athletes.
Optimal vitamin D levels are controversial and there is no golden standard. The researchers refer to literature that defines an optimal level of between 30 and 50 ng/mL and point out that an increase in performance can occur from a vitamin D level of 30 ng/mL. Although this study did not consider supplementation for athletes, the researchers speculate that optimal vitamin D levels may help prevent muscular injury.
Good luck with vitamin D!
Source: 1. https://www.ncbi.nlm.nih.gov/pubmed/29275983
Image: A strain.
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