Post 32: The Most Important Shape In Training

         With the possible exception of the right-angle, there is one other shape that is a recurring theme in the literature of strength & conditioning. I've seen it used to visually represent performance in volume, intensity, general adaptation, recovery, stress, and periodized training plans. Of course, what I'm talking about here is the supercompensation curve. Straight out of the dictionary;

"Supercompensation: In sports science theory, supercompensation is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period."

         Now what this definition doesn't include, is a picture, or much of anything really that hints at how we can go about inducing a supercompensation effect. In the interest of progression, here is the simplest picture I could find of the supercompensation curve.

Please Disregard Curve "A" and "C" for Now.

           Just kidding, that's not the simplest one I could find, but it's a dandy. For the purpose of understanding supercompensation at it's most fundamental level, concentrate on Curve "B" (Solid Black Line) for now. To make the most efficient use of this graph, I want to draw your attention to five "events" that are taking place on it. In order to make this process a little easier, I'll do some quick doodling to spare time and confusion.

          Ok, in North America, we read left to right.. So hopefully that's what you're doing with the image here. So I've just drawn 5 circles on the curve to bring attention to the major events that take place along it. I'll even bullet point it so it's really hard to screw up.

1. Green Circle - Indicates the current "fitness" or "preparedness" level. (Horizontal Line.)
2. Orange Circle - Indicates fatigue or decrease in fitness/preparedness due to training stress.
3. Blue Circle - Indicates recovery to baseline fitness level or regular compensation.
4. Purple Circle - Indicates increased fitness/preparedness as result of adaptation to training stress.**
5. Red Circle - Indicates uninterrupted cycle. Extended rest = return to base fitness/preparedness levels.

**Supercompensation or the performance increase as a result of the training stress answers the question: Why do we train?

          Hopefully you've gathered from the asterisks and footnote that step 4 is where the important stuff happens. Increased fitness/preparedness is the reason we train, to ultimately improve performance. Notice also that I wrote "uninterrupted cycle" in step 4. The return to baseline levels of fitness/preparedness occuring in the red circle indicates that there has been adequate rest allowing the adaptation to effectively dissipate. If you understand that sentence, and like lifting heavy stuff, you understand that this is bad news. The reason that understanding this cycle is important, is this: Once supercompensation occurs, you can use the newly acquired fitness/preparedness levels to achieve greater levels of strength. This will help turn that trivial buffer zone into the solidified start of the NEXT supercomp cycle. To illustrate this I've also charted the last four weeks of my own personal squat training. 

4 Week Volume/Intensity Relationship - Squat

           So here is the exact depiction of my last 4 weeks of training for one lift. 3 times a week as indicated on the x-axis by Day 1a (Week 1, Day 1) Day 1b (Week 2, Day 1) etc. You'll hopefully be able to figure out that the highest intensities (Right Y-Axis) occur on Day 3 each week, and that they successively get higher each week. The blue bars and corresponding Left Y-Axis simply illustrate the rep volume for the squat each day (Day 1: 5x5, Day 2: 2x5, Day 3: 1x5.) So as I alluded to in the last paragraph, there is a supercompensation cycle occurring after each Day 3, as well as before.

          So here is the exact same graph, divided by the scientifically implemented (MS Paint) black bars to separate each cycle of supercompensation. You'll effectively see the same 5 points brought up in the theoretical graph in this article as they pertain to this real life application. 

          To further illustrate this on a more holistic chart, I've created a line using values that are a product of both volume and intensity. It is included below.

** The inclusion of volume in the values skewed the chart causing the supercomp effect to appear on the first day of each week. In this case, the cycle still occurs regularly, but in a different regard. 

          Finally, this last chart is divided into cycles, similarly to the one above. Because the volume heavily skewed the total values, I've divided it on the first days of each week.

          Just a few more ideas using the visual representations to help illustrate a point. Will likely be using more of these in the next few posts as I find them really useful.

-Alex 

Post 31: Loading Paradigm Analysis

          Loading paradigm analysis is neither as confusing nor as scientific as it sounds. In Periodization, Bompa and Haff present some different theories and manners of progressing loading. Linear, Step, and Flat loading are three different paradigms discussed in the chapter, but there are as many as may be permitted by your stupid little imagination. Before this starts sounding too much like a lit review, I'll cut to the chase. How does this help me get stronger?

         The book gives some simple graphs to illustrate the progressions mentioned before, and this got me to thinking; what would my own programming look like on a graph? Well to be frank, it wasn't exactly as I'd imagined. I decided to use volume in the traditional sense (sets x reps x weight) and compare those over weekly intervals in four week waves. To show a couple of the different paradigms in the book I've attempted to recreate them visually.

Linear Progression - 4 weeks

          Linear loading, or progression is most commonly observed with beginning or novice lifters who essentially make progress every time they get under the bar. According to Rippetoe, this occurs primarily because they make gains during each workout through either increased efficiency (larger gains) or purely improved strength (smaller gains.) As the individual begins to experience smaller gains and performance begins to taper, more complex loading patterns or programming needs to be considered. This type of loading may also be used in programming for experienced lifters too - as will be shown next - with the loading manipulations expressed as percentages of current and new PR's.   

Step Loading - 4 weeks (3:1)

          This is an example of step loading. As mentioned in the end of the last paragraph, sometimes linear style progressions can be used during advanced programming. This example includes a three week linear loading progression with deload or restitution period during the fourth week. If for example, this particular loading paradigm were using loads at 90%, 95%, and a new PR attempt - 100%+ - at the third week, a deload week would be warranted for the fourth due to potential for overtraining. Bompa & Haff recommend this style of loading during an adaptation or prep period. 

*The 3:1 ratio refers to number of weeks progression to restitution.

Step Loading - 6 weeks (4:2)

          This is another example of step loading where the loading progressions are taken to a fourth week, which in some circumstances will merit an additional (2 weeks total) of restitution. This extended recovery period would be particularly important if it were during periods of particularly high on field volume, or if it were to fall near the end of a prep or accumulation phase. 

Flat Loading - 12 week (3:1)

          Flat Loading as illustrated above includes three week periods of the same intensity and a fourth week for deloading or restitution. The next three week period is also of consistent - higher than last - loading plus a deload. This is appropriate during a phase of accumulation as suggested by Bompa, or for strength sports, where new strength is developed and needs to be solidified. I think of it as a transition (though not appropriately named) period between preparatory and realization or peaking as it's also called.  

*The 3:1 ratio refers to number of weeks progression to restitution.

Undulating Loading - 12 week (3:1)

          Finally, here is what step loading over 12 weeks may look like. In this case, the three week loading progressions heighten in intensity each of the three weeks followed by a restitution period as we saw in standard linear or step loading. The next period however, increases the loading parameters proportionately to the first week so that each third week is more intense than the last. The restitution periods also increase proportionately to resist any potential performance decreses during those times. 

*This may also be done using flat loading or a 4:2 paradigm.

Other Considerations for Deloading Weeks

          Deloading weeks may also serve a greater purpose than just business as usual using lighter loads. Some useful concentrations for these weeks may be a greater focus on speed work to increase ROFD as popular in the conjugate method. Another use may be to concentrate on a greater amount of assistance type exercises to strengthen synergistic muscle groups. 

          Anyways, there is a quick rundown on some different loading schemes and suggestions for deloading weeks. I like the graphs for providing visual representation of progress and (if I don't get distracted) I will try next time to include some more graphs that illustrate comparison between standard strength volume and volume of special exercises. 

-Alex

Post 30: The Most Important Coaching Tool

          I remember in my days of college athletics being in the training room and seeing a sign in the "Doc's" office that said: "Your athletes will never care how much you know, until they know how much you care." This holds true on the training floor as well. Athletes are not (always) stupid people, and are usually good judges of character. Since they are subject to instruction and forced to follow diligent schedules all day every day (by their own sport coaches) they only really respond to people who are fighting for the same cause as they are. If you come across as a coach without any compassion for your athletes, I assure you they will not hesitate to show great and immediate contempt for your efforts. After all, they are trusting their success to you, and in this position - your credibility is always (read: before you even open your mouth) at stake.

          This means things as simple as appearance and conduct are going to comprise your apparent amount of commitment to them AND their well-being, particularly when dealing with athletes opposite your gender. High-caliber athletes tend to be very skeptical by nature. They've heard it all and they've developed preferences and proactive inhibitions accordingly. They're like that girlfriend who (thinks she) knows exactly what she wants based on her previous boyfriends (in this case: coaches) and will respond best if you keep your mouth shut until you get a feel for her. Let your athletes do the talking at first, and learn to mold yourself into what they want - there will be plenty of time for YOU to open your big stupid mouth later.

I'd like to modify Doc's sentimental quote above into: "Your athletes will never care how much you know, until they know how much you know."

         In this case, I'm talking about coaching cues. Be direct, specific, and confident. No competitive athlete will respond positively to cues that start with: "Well it's kinda like.." "Maybe try to.." "I wonder if.." NO. You have one chance to earn their trust, and if you blow that, it's like leaving the cages open at the zoo. If you don't know what I mean, you were either born an amazing coach - or you work with chess players.

                          

          Coaching cues are an art form in themselves. Like I said before, your knowledge is useless unless you can effectively convey your idea to your athletes. You have to keep your cues personal too, nothing drives a point home like when you can make it especially pertinent to a specific population. Make them feel special. I don't mean give them candy - I mean identify with each team, and as you progress, develop relationships with each individual athlete. If you simply don't have knowledge of the sport (basis for identification) then ask them before or after training about how their last tournament or game went, find out what they see when they compete. This will give you an insider's perspective, as well as help them recognize your personal investment in them. If you get really clever, you can start to develop cues that change their attentional focus while actually correcting 2 or 3 things inadvertently. Cueing them to concentrate on a spot 20 feet away on the ground while squatting can cause immediate neutral head position and better thoracic extension. This is particularly important when you work with large groups or teams, and need to make the most efficient use of your time and efforts.

          Sometimes the most effective answer (when applicable) is "I don't know." This doesn't work if the question is simple, and you're just a numb skull though. Athletes are crafty, and they will test you. But, if it's a serious question and a little bit outside your scope of knowledge, tell them you honestly don't know the answer BUT - and here's the catch - you will do everything you can to find out for them. This not only demonstrates your commitment to them, but also your ability to dig up information that they haven't been able to find on their own.

          Keep your cues as short as possible - sharp, mono-syllabic words are most effective with athletes. They like direction and structure. "Chest Up" "Butt Down" "Tight Core" things like that meet all three of our criteria. Beyond that, some one-on-one instruction once you get everyone else started can be effective if required, but remember. Make the experience special for them. Personal interaction in a bustling environment is one of many ways to establish a demonstration of their importance to you, and your personal investment in them.

-Alex

Post 29: Recent Interview With SweatRX

          I was recently contacted by a fellow S&C junkie at my gym who writes for SweatRX Magazine. In the past we had discussed some partway completed success stories, found that we read a lot of the same publications, and generally just hit it off. He had expressed some interest in doing an interview with me basically just to cultivate some fresh ideas on injuries and repetitive movement patterns. Naturally, I was excited to field some questions from a fresh (and informed) mind and recently, it came to fruition.

   

          Without any further information as to release or publication dates, I decided to take a few minutes to publish the questions posed as well as my answers here on the blog. Hopefully this will be of some use to you! Yes, I am aware that SweatRX is a "Crossfit Publication" but the guy who did the interview is a good dude, and the nature of the questions were not about the C-word. (Plus, this magazine has babes.)

SRX:  How common is it for high-level or pro athletes in traditional sports to sustain injuries?

GDS:  As long as there are sports, there will be injuries. Of immediate importance is to establish a distinction between two types of injuries in broad focus; those that can, and those that can’t be avoided. Inherently in collision sports like football and hockey, athletes are subject to high impact from other players. The prevalence of this is only exacerbated on the professional stage in cases like the Saints bounty scandal, nevertheless the risk exists in any circumstance during collision sport. The ones I’m referring to here are called contact injuries. Implicit in the name is the idea that these injuries are acute in nature and involve contribution of an auxiliary component. The second variety of injury we see are non-contact, or perhaps more appropriately, preventable injuries. These are of interest to whoever may be in charge of Strength & Conditioning. An athlete with unsound, compensatory, or inefficient movement patterns, lack of adequate range of motion about joints, short (tight) or long (loose) muscles in the wrong places or structural imbalances are (among others) potential constituents of non-contact injury. Of course, the number one job of the S&C coach is to keep athletes healthy and prepared for competition. My first mentor in this business used to say “prehab is for winners, rehab is for losers.” Suffice to say that your athletes should always be training with proper technique and progression to avoid or at least buffer the occurrence of these.

SRX:  What kind of repetitive movement patterns lead to injury for athletes?

GDS:  In my experience (and within the scope of this article,) repetitive movement patterns that contribute to injury may be credited to inconsideration of on-field volume, and/or simple misunderstanding of human kinetics. Things as simple as arm “prehab” for overhead athletes can increase likelihood of overuse injury. Exercises like resisted internal/external rotations should always be programmed and prescribed with special consideration given to practice/competition volume of the very same movements. Believe it or not, the effects of both training and practice volumes compound over the weeks and months of the training cycles. From another perspective, I wrote on my blog earlier this year about oblique strains in rotational sports, and how ineffective core training may in fact contribute to the occurrence of this problem. Performing resisted rotation (instead of resistance to rotation) trains the core musculature to function in a way that is actually the polar opposite of its natural purpose. Things like Russian twists etc. train the core to rotate between the hips and/or shoulders. In sport however, it is actually the shoulders and hips which provide the ballistic movement, and we need the core to resist this rotation in order to effectively maintain a neutral (read: healthy) spine. In this case, it becomes clear that a core trained to rotate, trying to perform its natural function of protecting the spine, would be less than ideal - especially when these types of exercises have been laughably categorized as “sport-specific.”

SRX:  How important is it for athletes to train beyond sport-specific movement patterns (e.g., incorporating basic strength movements) to shore up their general strength and functionality?

GDS:  Basic strength movements (in my opinion) should be a staple in all programming. Now let me validate this by saying that not every athlete should bench press, deadlift, and squat, but at very least variations of these should be included. Although there are safe(r) ways to do all of these –swiss bar benching, trap bar deadlifting, safety or cambered bar squatting etc. – other means are also reliable for producing desirable training effects. Unilateral (or single leg) work comes to mind when talking about building strength – and this is hardly what many would think of first when considering “basic strength movements.” During MOST athletic movement, general strength is characterized by the ability to perform in compromised positions and single leg work can be the answer (or solution, as per Mike Robertson’s Single Leg Solution.) Developing strong movement patterns in all planes using unilateral exercises (with proper form) is a great way to enhance functionality in terms of creating more efficient movement, better joint mobility, and can be done with less compressive loading. All of these benefits will nicely set the stage for any of the other aforementioned basic strength movements. Multi-planar lunges are great for developing well rounded single leg strength, with the added benefit of working deceleration into the mix. Things like glute-hams or single leg RDL’s with a yielding eccentric component also develop strong deceleration, and this is critical for maintaining knee health particularly for athletes who rely on varying degrees of positional agility in competition.

          So that's it for the interview, yes - I said it would be brief and I followed through on my promise so for that you are welcome. The only thing I may have changed would be to include some chatter about kettlebell work on the third question. I love the idea of having an athlete work to accommodate an implement like that (see more on this in Post 24: My What & Why of Movement Training) because as athletes, we know in competition that we rarely dictate the environment, and ability to adapt, is ability to succeed and survive!

-Alex