Strength and Conditioning - Chapter 16: Alternative Resistance Training

Benefits of Bodyweight Training

1. Specific to each individual’s anthropometrics

2. Often includes closed chain–based exercises

3. Strengthens several muscle groups at once

4. Develops relative strength and improves body control

5. Is a low-cost training alternative

Anatomical Focus of Core Stability and Balance Training 

It is suggested that increasing an athlete’s core stability will result in a better foundation for force production in the upper and lower extremities.

Anatomical core

The axial skeleton and all of the soft tissues with proximal attachments that originate on the axial skeleton

Isolation exercises of Core Stability and Balance Training

Typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities.

How does machine weight and free weight affect core stability and balance training?

Machines offer greater stability and may result in a better ability to target specific muscle groups. Free weights cause greater activation of stabilizer muscles and offer the ideal combination of specificity and instability.

Instability Devices of Core Stability and Balance Training

Exercises performed on unstable surfaces or devices, whose usage stems from use in physiotherapy settings which may increase core muscle activation, but can lower force output of an exercise by 30% or more 

Constant External Resistance

The most common method for applying resistance, represented by traditional methods such as free weights. This is when the external load remains constant throughout the full ROM and better represents real-life activities.

Variable Resistance Training: Accommodating Resistance via isokinetic resistence

allows for the speed of movement or the isokinetic resistance to be controlled throughout the full ROM

What is one downside of accommodating resistance training?

May not provide adequate training stimulus when compared to traditional resistance methods

Variable Resistance Training: Variable Resistance

Attempts to alter resistance so the muscle maximizes force throughout the full ROM and usually involves the use of chains or resistance bands

What goes into determining the supplementation of resistance using chains?

The structure, density, length, and diameter of the chain used and should only be used with experienced athletes who have stable exercise technique.

Whats one technicality when measuring exercise using chains during variable resistance?

Must determine the absolute chain resistance at the top and bottom of the movement, summate, and then average

Why would a coach hang chains from a lighter chain instead of allowing them to touch the floor from full extension?

So the chains only deload at the lowest portion of the lift, creating variable resistance that increases as the lifter moves upward.

How does chain placement affect resistance during a lift?

It changes when the chain deloads, allowing resistance to decrease at the bottom and increase as the lifter ascends.

Whats one benefit of adding chains to free weight exercises?

It can help to increase neuromuscular activation or cause a more rapid stretch–shortening cycle.

Determining resistance with resistance bands is based on…

Hooke’s Law

(tension= stiffnesss × deformation)

What should trainers be aware of when determining resistance using resistance bands?

Two supposedly equal resistance bands may have 3.2% to 5.2% difference, which could lead to an 8% to 19% difference in mean tension between the bands

When using resistance bands, the high load is experienced at what position?

Top Position

What are some nontraditional implement training?

Tire flipping, log lifting, and farmers walks

Tire flipping

Must be appropriate for athletes body dimensions and cause use sumo, backlift, and shoulders-against-the-tire techniques for completing the lift

Log Lifting

Logs are typically designed to have weight added to the end while offering midrange grip support to accommodate a pronated grip position. There is very little research exploring the effectiveness of or the best way to use this type of loading.

Farmer’s Walks

Involves an athlete holding a load in each hand while walking forward offering a unique activation pattern for the core and may help to increase grip strength, back endurance, and total body anaerobic endurance

What trainings has kettlebell training been effective and/or noneffective in?

It does improve cardiovascular fitness, but it generally doesn’t improve it to the same degree as steady, traditional resistance workouts.

T/F: Kettlebell training offers the best strength gains than typical resistance training

False, it generally offers less strength gains compared to traditional methods.

What must be considered during Kettlebell Training?

• Choosing either fixed-or adjustable loads, kettlebell diameter and surface

  • Fixed load requires multiple kettlebells across a range of loads to provide training variety

Unilateral Training

Used to reduce bilateral asymmetries or as a rehabilitation tool

Bilateral deficit

A phenomenon where individuals demonstrate a greater strength output in unilateral movements compared to the combined effort of both limbs in bilateral movements (asymmetries in force production between unilateral and bilateral movements)

Bilateral facilitation

the phenomenon where the total force generated by both limbs working together exceeds the sum of the forces produced by each limb independently (an increase in voluntary activation of the agonist muscle group during bilateral movements)

How do athletes (trained or untrained) vary in unilateral training?

Trained or stronger individuals have been theorized to exhibit a bilateral facilitation, while untrained, injured, or weaker athletes exhibit a bilateral deficit.