Lecture 14: The force velocity curve and velocity based training Flashcards

1
Q

Equation for force

A

Mass x acceleration

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2
Q

Velocity

A

Change in displacement/change in time

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3
Q

Original force-velocity curve

A

Inverse relationship
As force output increases, velocity will decrease and vice versa

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4
Q

What proved that the force-velocity curve isnt always true?

A

When velocity is not matched, more mass does not always mean more force
ex. At given load, force experienced w jump squat was higher than back squat

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5
Q

Load-velocity curve

A

Replaces force-velocity curve
The greater the load of a movement, the less velocity that movement will have

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6
Q

Example of high load in sport

A

Rugby scrum

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7
Q

Example of high velocity in sport

A

Rugby line break

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8
Q

What must training with the load-velocity curve focus on?

A

Improving all aspects of curve

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9
Q

What will training with the load-velocity curve lead to?

A

A more efficient and athletic individual

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10
Q

What needs to be established before training with the load-velocity curve?

A

Technique, prerequisite basic skills

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11
Q

Aspects of load-velocity curve

A
  1. Max strength
  2. Accelerative strength
  3. Strength-speed
  4. Speed-strength
  5. Speed
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12
Q

Load-velocity curve when training only focuses on heavy resistance training

A

Shifts curve to right
Can move given load at high velocity and can achieve a given velocity with a heavier load

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13
Q

Load-velocity curve when training only focuses on higher speed training

A

Shifts curve up
Move a given lighter load at higher velocity and achieve a moderate external resistance at a higher velocity

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14
Q

Goal of training w regards to load-velocity curve

A

Shift entire curve upwards AND to the right

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15
Q

Considerations when training athletes along all aspects of curve

A
  1. Training age
  2. The sport
  3. The position
  4. Phase of competitive cycle
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16
Q

Training age effect on load-velocity curve training

A

How long have they been training
What is training priority
How does training age affect exercise selection

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17
Q

Examples of how position affects training

A

Wide receiver vs offensive lineman= strength vs speed focus

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18
Q

What type of training should be done in off-season?

A

Generalized training
Focus on hypertrophy and strength

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19
Q

What type of training should be done in pre-season?

A

Specific ie. exercises with similar movement patterns to sport
Focus on power

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20
Q

What type of training should be done in in-season?

A

Maintain and build where possible
Decreased volume, intensity can stay high

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21
Q

Devices for velocity based training

A
  1. Linear position transducer (GymAware)
  2. Lasers (Flex)
  3. Inertial measurement units (Push band)
  4. Camera systems (EliteForm)
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22
Q

Why is velocity based training useful?

A

Immediate feedback (objective)
Encourages competitiveness
Dictator of load
SAID principle
Form of autoregulation

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23
Q

Autoregulation

A

Adjust load based on a given velocity

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24
Q

Aspects of curve - max strength

A

Training focus: Powerlifting
Mean velocity= <0.45m/s

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25
Q

Aspects of curve- accelerative strength

A

Training focus: Sub-maximal effort
Mean velocity= 0.45m/s-0.75m/s

26
Q

Aspects of curve- strength-speed

A

Training focus: Dynamic effort (accommodating resistance)
Mean velocity= 0.75m/s-1.0m/s

27
Q

Aspects of curve- speed-strength

A

Training focus: Olympic lifts and weighted jumps
Mean velocity= 1.0 m/s-1.5m/s

28
Q

Aspects of curve - speed

A

Training focus: Plyometrics, med ball throws, sprints
Mean velocity=1.3m/s-1.8m/s

29
Q

What is an ideal measure of velocity in olympic lifting?

A

Peak velocity

30
Q

Inefficiency of percent based training

A

Cant be certain you are training the desired variable
ie. A person may be squatting 80% of their 1RM but it feels like 95% that day

31
Q

Why is percent based training inefficient?

A
  1. Takes time to test 1RM
  2. 1RM can fluctuate daily (up to 18%+/-)
  3. Experience can affect performance of 1RM (ie. technique and training age)
  4. High risk of testing and training 1RM
32
Q

Why is velocity based training more efficient than percent based training?

A

We can account for stressors in athletes daily life
ie. If they’re moving too slow, reduce weight
If they’re moving too fast, increase weight

33
Q

What is an important factor for velocity based training?

A

Intent

34
Q

How do we train max strength?

A

Utilizing methods to apply the most amount of external resistance to increase absolute strength

35
Q

What exercises can be used to train max strength?

A

Squat, deadlift, bench press (big 3)
Variations of the big three such as trap bar, isometrics, eccentrics

36
Q

How do we train accelerative strength?

A

Accelerate against a heavy load as fast as possible
Utilize compensatory acceleration training

37
Q

What exercises be used to train accelerative strength?

A

Methods such as 5,3,1 or 5x5
Same exercises as max strength

38
Q

How do we train strength-speed?

A

Utilize accommodating resistance (bands or chains) to push against a moderate weight at a high velocity
As you gain a mechanical advantage the weight will increase allowing you to accelerate through lift

39
Q

How do we train speed-strength?

A

Full body explosive movements

40
Q

What exercises are used to train speed-strength?

A

Olympic lift variations (hang clean)
Only measure second pull

41
Q

Example of an alternative to olympic lifts

A

Trap bar jumps
- less technical and safer

42
Q

Goal of strength-speed training?

A

Increasing speed and power by increasing rate o f force development through quality, non fatiguing reps

43
Q

Typical load of strength-speed training?

A

60-85%

44
Q

Typical sets and reps of strength-speed training?

A

8-10 sets
1-3 reps

45
Q

Typical rest of strength-speed training?

A

1-2 min

46
Q

Goal of speed-strength training?

A

Produce greatest impulse in shortest amount of time possible

47
Q

Typical load of speed-strength training?

A

30-60%

48
Q

Typical sets and reps of speed-strength training?

A

3-5 sets
1-5 reps

49
Q

Typical rest of speed-strength training?

A

2-5 min

50
Q

How do we train speed?

A

Produce maximal velocity using minimal to no weight
Assisted movement such as assisted jumps or over-speed sprints
Prioritize triple extension

51
Q

What exercises are used for training speed?

A

Variations of jumps, sprints, throws

52
Q

Practical protocols for velocity based training

A
  1. Minimum velocity threshold
  2. Fixed sets and reps with variable load
  3. Fixed sets and load with variable reps
  4. Fixed load and total rep volume with variable sets
  5. Fixed resistance with variable sets and reps
53
Q

Minimum velocity threshold

A

The ranges of minimum velocity for each aspect of the curve to be successful

54
Q

Fixed sets and reps with variable load protocol

A

If velocity falls below 0.5m/s for best rep in a set, decrease resistance for next set by 2.5-5%

55
Q

Fixed sets and load with variable reps protocol

A

Stop the set when 20% velocity loss occurs

56
Q

Fixed load and total rep volume with variable sets

A

Need to accomplish 25 reps in 15 min
But stop each set when 20% velocity loss happens

57
Q

Fixed resistance with variable sets and reps

A

Mean velocity goal= 0.55m/s + 20% velocity drop off
Do as many total reps until two consecutive reps drop below designated velocity score
- leads to shorter rest times

58
Q

What devices are the most valid for measuring velocity based training?

A

GymAware and flex more valid than push band

59
Q

Considerations with technology for measuring velocity based training

A

Set-up
Number of athletes to measure
Validity
Cost
Reliability

60
Q

Max strength load

A

90-100% 1RM

61
Q

Accelerative strength load

A

80-85% 1RM

62
Q

Speed load

A

<30% of 1 RM