Download Reactive Strength Training by Adrian Faccioni

REACTIVE STRENGTH
ADRIAN FACCIONI
UNIVERSITY OF CANBERRA
CENTRE FOR SPORTS STUDIES
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REACTIVE STRENGTH

STRETCH SHORTENING CYCLE

STRETCH REFLEX

MYOTATIC REFLEX

PLYOMETRICS
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REACTIVE STRENGTH

DEFN.
–A
CONCENTRIC
CONTRACTION
FOLLOWING A RAPID ECCENTRIC
CONTRACTION RESULTS IN GREATER
CONCENTRIC
FORCE
OUTPUT.
(Cavagna et al 1965)
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PHYSIOLOGY BEHIND
REACTIVE STRENGTH.
 LENGTHENING
OF THE
MUSCULOTENDINOUS SYSTEM.
PRODUCES PASSIVE ELASTIC
STRENGTH ADDED TO VOLUNTARY
MUSCULAR STRENGTH.
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PHYSIOLOGY BEHIND
REACTIVE STRENGTH.
 LENGTHENING
OF THE MUSCLE
ACTIVATES THE MUSCLE SPINDLE
REFLEX WHICH IN TURN LEADS TO
AN INVOLUNTARY MUSCULAR
CONTRACTION COMBINED WITH THE
VOLUNTARY CONTRACTION.
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PHYSIOLOGY BEHIND
REACTIVE STRENGTH.
 INCREASED
FORCE OUTPUT DUE TO
THE LENGTH-TENSION
RELATIONSHIP OF MUSCLE TISSUE.
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PHYSIOLOGY BEHIND
REACTIVE STRENGTH.

LONG TERM PLYOMETRIC TRAINING
IS BELIEVED TO DECREASE THE
INHIBITORY EFFECTS OF THE GOLGI
TENDON ORGAN ALLOWING A
GREATER MUSCLE STRETCH
THEREFORE INCREASING THE RATE
OF IMPULSE OF THE MUSCLE
SPINDLE TO THE MOTOR UNIT.
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LONG V’S SHORT SSC.

SHORT SSC USED IN SPRINTING,
GYMNASTS, JUMPERS, ETC.

LONG SSC (?) VOLLEYBALL JUMP,
ETC.

I CLASSIFY THE LONG SSC AS AN
EXPLOSIVE STRENGTH ACTIVITY
RATHER THAN A REACTIVE
STRENGTH ACTIVITY.
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PROGRAM
CONSIDERATIONS:

SPECIFICITY:
– HORIZONTAL V’S VERTICAL AND
LATERAL MOVEMENTS.



HORIZONTAL MORE EXPLOSIVE
STRENGTH UNLESS SPEED BOUND.
VERTICAL MOST INTENSE.
LATERAL IMPORTANT FOR Eg. TEAM
SPORTS.
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OTHER REACTIVE
TRAINING METHODS.



OVERSPEED RUNNING (REACTIVE
STRENGTH - NEURAL)
RESISTED RUNNING (EXPLOSIVE
STRENGTH)
UPPER BODY REACTIVE STRENGTH
– PUSHUPS, MEDBALL PASSES
– SLIGHTLY HEAVIER IMPLEMENTS Eg.
RACQUETS, BATS, CLUBS ETC.
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TRAINING/SAFETY
GUIDELINES.
 TRAINING
AGE OF THE ATHLETE.
– ANY AGE. AS LONG AS LOW INTENSITY
AND PROGRESSIVE.
 VOLUME
– 30-50 TOUCHDOWNS BEGINNING.
– ONLY LIMITED BY PRIOR
CONDITIONING. KEY IS QUALITY MUST
BE EVIDENT AT ALL TIMES.
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TRAINING/SAFETY
GUIDELINES.
 ORDER
–
–
–
–
–
–
–
OF INTENSITY.
D/L VERTICAL (Low Impact)
A/L HORIZONTAL
D/L VERTICAL (High Impact)
S/L HORIZONTAL
S/ L VERTICAL (High Impact)
SHOCK JUMPS
DEPTH JUMPS (D/L - S/L)
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TRAINING/SAFETY
GUIDELINES.
 INTENSITY.
– MUST BE 100% AT ALL TIMES.
– IF SPEED STRENGTH (EXPLOSIVE)
JUMPS, THE INTENSITY CAN BE LESS.
 FREQUENCY.
– LIMITED TO 2-3 DAYS PER WEEK.
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SQUAT PLYOMETRIC
STUDY (O’SHEA ET AL 1990)

SQUAT GROUP
 3.30CM

PLYOMETRIC GROUP
 3.81CM

IMPROVEMENT
IMPROVEMENT
SQUAT-PLYOMETRIC GROUP
 10.67CM
IMPROVEMENT.
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STRENGTH TRANSFER TO
REACTIVE STRENGTH.

BALYI (1992) SUGGESTED THAT
COMBINING SPEED RUNS WITH
PLYOMETRIC JUMPS AND WEIGHTS
MAXIMISED STRENGTH TRANSFER
TO SPRINT PERFORMANCE.

ORDER: MAX WEIGHTSPLYOMETRIC JUMPS-MAXIMAL
SPRINTS.
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TRAINING/SAFETY
GUIDELINES.
 RECOVERY.
– 3-8 MINUTES BETWEEN SETS.
– 2-4 DAYS BETWEEN TRAINING
SESSIONS.
 STRENGTH
REQUIREMENTS.
– RUSSIANS 2-2.5 x BODY WEIGHT SQUAT
– WHY? DEPTH JUMPS FROM 3.2m
– MID-TORSO STRENGTH VERY
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IMPORTANT.
SCHMIDTBLEICHER AND
GOLLHOFER (1988)



NEURAL INHIBITION JUST PRIOR TO
GROUND CONTACT.
INCREASES STRESS ON SKELETAL
SYSTEM.
WITH TRAINING INHIBITION
DECREASES, MORE MUSCULAR
SUPPORT WITH PLYOMETRICS.
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TRAINING/SAFETY
GUIDELINES.
 INJURY
CONTRAINDICATIONS.
– PREVALENT IN ANKLE, KNEE, HIP AND
LUMBAR/SACRAL REGION AND
ANTERIOR AND LATERAL FASCIAL
COMPARTMENTS OF LOWER LIMB.

OVERLOAD IS THE MAIN
CONTRIBUTOR TO PLYOMETRIC
INJURY. TOO MANY JUMPS, TOO INTENSE,
INADEQUATE RECOVERY B/W SESSIONS, TOO
MUCH OTHER DEMANDING MUSCULOSKELETAL
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TRAINING.
TRAINING/SAFETY
GUIDELINES.
 PERFORMANCE
ERRORS.
– IF HEEL TOUCHES THE GROUND
– TOO MUCH COLLAPSE THROUGH KNEE
AND HIP JOINT
– NOT MAINTAINING SOLID PILLAR
 TRAINING
EQUIPMENT.
– GOOD SHOES
– SOLID SURFACE (SPRUNG FLOOR,
TARTAN ETC.)
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CUES FOR TEACHING
PLYOMETRICS.

GROUND IS LIKE A HOT PLATE

ROCK SOLID THROUGH PILLAR
REGION.

ANKLES STIFF AND RIDGID
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