kettlebell training and power

Question 1

plyometrics

Answer 1

often involves jumping, landing and bounding
mode of resistance training that increases the ability of a muscle or a group of muscles to reach maximum force in shortest time possible.
exercises are fast and ballistic movements that are typically performed milliseconds after rapid pre-stretching.
fundamental to plyometric exercise is the stretch shortening cycle (SSC), which assists the voluntary activation of muscle to create a rapid and powerful muscular contraction.

Question 2

SSC

Answer 2

the purpose is to enhance the performance of the concentric contraction making it more explosive and powerful.
can be likened to the lengthening of a spring or elastic. composed of a series of physiological and mechanical mechanisms which each contribute to the development of power. these mechanisms employ the energy storage and generating capabilities of the muscle to ensure that the maximum muscle recruitment occurs in the shortest time possible.

Question 3

mechanisms of SSC

Answer 3

elastic energy generated from muscle’s fascia - during pre-stretch referred to as the parallel elastic components
the series of elastic components are considered to be the primary mechanism for generating power in the plyometric exercise - primarily composed of the elastic properties within muscular and tendinous tissue
the stretch reflex that is initiated by the muscle spindles when the antagonist muscles are loaded and stretched.
the voluntary contraction of the active muscles following the rapid pre-stretch generates considerable force and power.

Question 4

the 3 phases of a plyometric exercise

Answer 4

phase 1 = eccentric muscle action ~ rapid lengthening of the active muscle(s), usually occurs during a landing activity. in this phase the active muscles are employed to decelerate movement and absorb shock = generates elastic energy in the SEC. at the same time, the muscle spindles are excited which results in initiated of stretch reflex.
phase 2 = transition ~ (amortisation phase). this phase is crucial to the amount of force that will be generated in phase 3. aim is to reduce the time spent at this stage.
phase 3 = the concentric muscle action ~ concentric phase where all the energy generated and stored in the previous two stages is unleashed. energy generated from stretch reflex, SEC and PEC is combined with the voluntary muscle action to release as much force as possible.