CH 16: ALTERNATIVE MODES & NONTRADITIONAL IMPLEMENT TRAINING

BODYWEIGHT TRAINING METHODS BENEFITS

• Specific to each individual’s anthropometrics

• Often includes closed-chain based exercises

• Strengths several muscle groups at once → develops relative strength + improves body control

• Low-cost training alternative  

Anatomical core:

axial skeleton and all of soft tissues w/ proximal attachments originate on axial skeleton

Anatomical Focus

• Suggested increasing core stability = better foundation for force production in upper and lower extremities 

Isolation Exercises

• Dynamic or isometric muscle actions designed to isolate specific core musculature w/o contribution of lower and upper extremities 

Machine vs Free Weight Exercises

• Machines: offer greater stability + may result in better ability to target specific muscle groups

• Free weight: cause greater activation of stabilizer muscles + offer ideal combo of specificity and instability 

Instability Devices

• Exercises performed on unstable surfaces or devices → usage stems from use in physiotherapy settings

• May increase core muscle activation but can lower force output of exercise by 30%+ 

• Ground-based free weight exercises (EX: squats, deadlifts, Olympic lifts) involve degree of instability → simultaneous development of all links of kinetic chain = better training stimulus for development of core stability and enhancement of athletic performance than instability device–based exercises

Constant External Resistance

• Most common method for applying resistance → traditional methods like free weights (best for less trained individuals) 

• External load remains constant throughout full ROM and better represents real-life activities 

Accomodation Resistance

• Aka semi-isokinetic resistance → allows for speed of movement of isokinetic resistance to be controlled through full ROM 

• May not provide adequate training stimulus when compared to traditional

Variable Resistance

•  Attempts to alter resistance so muscle max force through full ROM → usually involves use of chains or resistance bands 

Chain-Supplemented Exercises

• Resistance determined by structure, density, length, and diameter of chain use 

• Must determine absolute chain resistance at top and bottom of movement, summate, then avg 

• Should only be used by experienced athletes w/ stable exercise technique 

• Free-Weights: chains can touch floor from fully extended position or hung from lighter chain (only touches floor at lowest portion of lift) → helps increase neuromuscular activation + more rapid SSC 

Resistance Band Exercises

• Based on Hooke's law (tension = stiffness x deformation) → highest load experienced at top position  

Strongman Training

• Tireflipping: must select appropriate tire based on body dimensions → sumo, backlift, and shoulders against tire techniques for completing lift 

• Log lifting: weight added to end while offering midrange grip support to accommodate pronate grip 

• Farmer’s walk: holds load in each hand while walking forward 

Kettlebell Training

• Positive impact on CV fitness (not as much as traditional aerobic) + strength gains (lower than traditional resistance) 

• Adjustable or fixed load kettlebells (fixed requires multiple across range of loads to provide variety)

• Handle of kettleball: diameter and handle surface

Unilateral Training

• Often used to reduce bilateral asymmetries or as rehab tool 

• Trained/stronger individuals have been theorized to exhibit bilateral facilitation while untrained/injured/weaker athletes exhibit bilateral deficit  

Bilateral deficit

asymmetries in force production b/w unilateral and bilateral movements

Bilateral facilitation:

• increase in voluntary activation of agonist muscle group during bilateral movements