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- 💪 Eccentric Training Reduces Muscle Stiffness; Strength Interventions Boost Sprint Performance
💪 Eccentric Training Reduces Muscle Stiffness; Strength Interventions Boost Sprint Performance
Haresh Suppiah
September 09, 2024 • Estimated Reading Time: 6 minutes
Welcome, science enthusiasts.
In today’s edition:
Heavy vs fast strength training shows no clear difference for sprinting.
Eccentric training reduces muscle stiffness and boosts hamstring strength.
Balance training improves brain function and stability in seniors.
COVID-19 has mild but noticeable effects on ultramarathon runners.
Gait speed is key in assessing cancer cachexia.
Ankle angle affects soccer boot traction and performance.
And several more…
FEATURED ARTICLES
Key finding:
There is no significant difference between heavy and fast dynamic strength training for improving sprint performance
How they did it:
Methodology: Systematic review and meta-analysis were conducted on seven studies comparing heavy dynamic strength (HDS) and fast dynamic strength (FDS) training interventions on sprint performance, including data from 138 subjects across 24 sprint assessments.
Results: The overall meta-analysis indicated a small effect favoring FDS (standardized mean difference of 0.27), but the wide-ranging confidence intervals suggested no statistically significant difference in effectiveness between HDS and FDS training.
Innovation: Pairwise comparisons were used in the meta-analysis to minimize methodological variability between studies, providing a clearer understanding of the impact of each training type.
Application: Practitioners were advised to consider individual athlete needs rather than favoring one training method over the other for optimal long-term sprint development.
Why it matters:
The findings of this study highlight the nuanced approach required in athletic training, as both heavy dynamic strength and fast dynamic strength methods show similar potential to enhance sprint performance. This suggests that coaches and trainers should tailor their programs to the individual needs of athletes, rather than adhering rigidly to one training modality. In a broader societal context, this research emphasizes the importance of personalized training strategies in sports, potentially leading to better athletic performance and reduced risk of injury.
Key finding:
Eccentric-only resistance training at high frequency decreases passive stiffness while increasing hamstring size and strength.
How they did it:
Methodology: Thirty-six healthy young males underwent 10 weeks of eccentric-only stiff-leg deadlifts, performed either two or three times per week, with various measurements taken before and after the training.
Results: Significant reductions in shear modulus (passive stiffness) were observed in the semimembranosus muscle of participants training three times weekly, while no significant changes were found in the other muscles or in the control group.
Innovation: This study was the first to demonstrate that eccentric-only resistance training can chronically decrease passive muscle stiffness when performed at high frequency and volume.
Strength Gains: Both training groups experienced significant increases in maximal isometric torque and muscle volume of the semimembranosus after the training period.
Implication: The findings suggest that eccentric resistance training may serve as an effective method for both reducing muscle stiffness and enhancing strength, which could mitigate injury risks associated with stiffness.
Why it matters:
The findings of this study indicate that a specific type of resistance training could effectively reduce passive stiffness in the hamstring muscles while concurrently increasing their strength and size. This has important implications for both athletic performance and injury prevention, as decreased muscle stiffness may lower the risk of injury during high-intensity activities. By shifting the focus from traditional stretching techniques to targeted resistance training, this research could change training practices and rehabilitation strategies across sports and clinical settings.
QUICK BITES 🍤
-Long-term balance training can restore inhibitory brain function in elderly individuals, enhancing motor control and postural stability.
-Ultramarathon runners commonly experience COVID-19 symptoms that impact their running, but severe cases are rare.
-Gait speed is a more accurate indicator of cancer-related cachexia than grip strength.
-Foot angle significantly affects traction in soccer boots, influencing injury risk and performance on various surfaces.
-Most women undergoing US Army Basic Combat Training experience significant suppression of reproductive hormone activity despite reporting regular menstrual cycles.
-Changes in body mass and thirst perception are key indicators of dehydration in young adults.
-Intensity-focused training two days before matches can reduce injury risk in professional rugby players.
-Strength athletes exhibit better fatigue resistance during power loading exercises compared to nonathletes.
-Continuous glucose monitoring is accurate for tracking glucose in non-diabetic athletes during exercise, but has significant individual variance.
-Recovery markers in collegiate women’s tennis show minimal impact one day post-tournament, with significant improvement by day two.
-#Sportsball fans perform a unique anti-fandom identity, blending ironic detachment with newfound passion for women’s Australian Rules football.
-A diverse range of strength and power tests exists in elite male soccer, highlighting the need for standardized assessment methods.
-The 10-20-30 exercise training effectively improves fitness and health for various individuals while being time-efficient and well-tolerated.
-Palm cooling does not improve performance or recovery during moderate-intensity resistance exercise.
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Curated by Haresh Suppiah