A must read paper that I go back to often:
Does initial strength level affect adaptations to weightlifting, plyometric & ballistic training?
STRONG (2.01x BW squat) vs WEAKER (1.20x BW squat) groups
10 wk intervention: weightlifting derivatives, ballistic & plyo training
3/ STRONGER athletes adapted faster:
Greater improvements in jump performance in 1st 5 weeks of training (jump ht & velocity)
More pronounced changes in force-time characteristics (CMJ)
Increased neural drive (better muscle activation)
Greater improvements in jump performance in 1st 5 weeks of training (jump ht & velocity)
More pronounced changes in force-time characteristics (CMJ)
Increased neural drive (better muscle activation)
Those with high levels of strength display mechanical, neural and force-velocity adaptations
characteristic of improvements in maximal velocity
in those with already high levels of strength.
characteristic of improvements in maximal velocity
in those with already high levels of strength.
WEAKER athletes showed:
More gradual but consistent progress over 10 weeks
Gains in both force & velocity (broad improvements)
No major early neural changes
More gradual but consistent progress over 10 weeks
Gains in both force & velocity (broad improvements)
No major early neural changes
Strength matters...
Stronger athletes respond quicker & more specifically to ballistic & jump training.
BUT: Without continued heavy strength work, the decay of force-producing capabilities likely limited improvements after 5 weeks.
👏 @DocLachJames
Stronger athletes respond quicker & more specifically to ballistic & jump training.
BUT: Without continued heavy strength work, the decay of force-producing capabilities likely limited improvements after 5 weeks.
👏 @DocLachJames
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