In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary The optimal characteristics of strength-specific programs include the use of concentric (CON), eccentric (ECC), and isometric muscle actions and the performance of bilateral and unilateral single- and multiple-joint exercises In addition, it is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher-intensity before lower-intensity exercises) For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM) For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC) When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number The recommendation for training frequency is 2-3 d·wk -1 for novice training, 3-4 d·wk -1 for intermediate training, and 4-5 d·wk -1 for advanced training Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity Higher volume, multiple-set programs are recommended for maximizing hypertrophy Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets) It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s) In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status

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Progression Models in Resistance Training for Healthy Adults

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Biomechanics And Motor Control Of Human Movement

argument is often, if not acrimonious, at least heated. It gives an impression of the fluidity of opinion on many fundamental ideas under discussion and of the urgency with which cardiac cyanosis in the newborn is regarded. When Dr. William Muscott says that the earliest he has operated for pulmonary stenosis is on an infant 3 days old, and Sir Russell Brock agrees that the earlier in the first month that operation is undertaken the better, and when Dr. Varco asks Dr. Senning 'so far as I know they have never yet catheterized any child intrauterine in Sweden, but they have done it through the delivery canal sometimes-would you tell us the indications of the Scandinavian group for catheterization in the immediate newborn period?', one is indeed being kept up with the times. But that was two years ago and already some of the questions then debated have since been answered. This beautifully printed and well-illustrated stiff paperbacked volume is, and will for a few years yet remain, an invaluable companion to a full-scale textbook on congenital heart disease.

Growth at Adolescence.

Exercise Physiology: Energy, Nutrition and Human Performance

This study quantified changes in step kinematics between unloaded, thigh, and shank wearable resistance (WR) at 2% body mass (BM) during over ground sprint running. Eleven male athletes completed two maximal effort sprint trials over 52 m of in-ground force plates, for each condition. There were no significant (p > 0.05) changes in sprint times between all conditions. Compared to unloaded sprinting, shank WR significantly changed step frequency (SF) (-2.1% acceleration phase and -2.5% max velocity phase (MVP)), contact times (CT) (2.1% MVP) and flight times (3.3% MVP); thigh WR significantly changed SF (-1.4% MVP) and CT (2.9% MVP). It appears peripheral loading (2% BM) of the thigh and shank affects SF and CT but not step length and width. Such differential loading could be used to train different mechanical determinants of speed.

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The Effect of Lower Limb Wearable Resistance Location on Sprint Running Step Kinematics

Time under tension (TUT) is thought as an important mechanical stimulus for strength and hypertrophic adaptation. The purpose of this study was to determine if two training loads (35 and 70 % 1RM) equated by TUT, differed in terms of their kinematic and kinetic characteristics. Twelve recreationally trained men were recruited in this acute randomized within-subject cross-over design. The 35 and 70 % 1RM loading schemes were equated by TUT based on the ground reaction forces data of a half squat exercise. TUT, average force, peak force, average power, peak power, total work and total impulse were calculated for the eccentric and concentric phases of the squat. Of the 12 variables that were found to be significantly different between loads, 10 of the variables were greater in the lighter 35 % 1RM loading scheme. The major findings were that significantly (P < 0.05) greater (41.5–59.5 %) total session average and peak power were found for both the eccentric and concentric phases for the 35 % 1RM loading scheme. However, significantly greater (32.3–34.3 %) eccentric and concentric total impulses were found for the heavier loading scheme. It would seem that when equated by TUT, that lighter loading schemes offer similar peak and average forces but superior velocity and power outputs which may have interesting implications for high-velocity hypertrophic adaptation.

Kinematics and Kinetics of High and Low Velocity Resistance Training Equated by Time Under Tension: Implications for Hypertrophy Training

Abstract Rate of force development (RFD) and impulse (IMP) are important mechanical measures of muscular performance but are relatively unused within the rehabilitation and performance community. Due principally to access to low-cost testing devices and understanding the utility of these measures. The aim of this study therefore was to quantify the reliability of various force–time variables using load-cell technology collected via isometric knee extension whilst constrained in an isokinetic device (CON90) or unconstrained on a physiotherapy plinth at 60 and 90 degree angles (UNCON60 and UNCON90). Thirty-two volunteers had their peak force (PF), RFD, peak RFD (PRFD), and IMP assessed across three protocols. For all variables, UNCON60 had the largest variability across all measures. PF and PRFD were found to have small variability ( ICC &gt; 0.67 and CV &lt; 10%). With regards to RFD 2080 all three protocols were found to have moderate variability all ICC s above 0.75, however, all CV s were greater than 10% ranging from ~ 11%–22%. Finally, IMP 2080 was found to have moderate variability for both CON90 and UNCON90, the absolute consistency once more greater than 10% (~ 11%–25%). Using the constrained and unconstrained protocols, PF and PRFD can be measured reliably between trials with 90 degree knee position. 

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Reliability and Utility of Load-Cell Derived Force–Time Variables Collected During a Constrained and Unconstrained Isometric Knee Extension Task on a Plinth

The technique of a medicine ball rotation with a lateral hop is described and demonstrated in this article, and common movement errors and practical applications are also given. Rotational exercise by using medicine balls can be used to train change of direction and deceleration ability. The benefits of this exercise include postural control and application of forces in multiple movement planes and training of extension at the ankle, knees, and hips. 

Medicine Ball Deceleration Exercise for Change of Direction

This study investigated the effect of instantaneous performance feedback (peak velocity) provided after each repetition of squat jump exercises in 13 professional rugby players.
Players were randomly assigned to a feedback or non feedback group and completed three training sessions per week for six weeks. The relative magnitude (effect size) of the training effects for all performance tests were found to be small, except for 30m sprint which was moderate. The use of feedback was found to be possibly beneficial to increasing vertical jump, 10m and 20m sprint, likely to be beneficial to increasing horizontal jump and almost certainly beneficial to increasing 30m sprint. It is suggested
that the provision of instantaneous feedback on movement velocity during resistance training sessions provides a greater potential for adaptation and larger training effects.

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John B. Cronin

Papers

The Effect of Lower Limb Wearable Resistance Location on Sprint Running Step Kinematics

Kinematics and Kinetics of High and Low Velocity Resistance Training Equated by Time Under Tension: Implications for Hypertrophy Training

Reliability and Utility of Load-Cell Derived Force–Time Variables Collected During a Constrained and Unconstrained Isometric Knee Extension Task on a Plinth

Medicine Ball Deceleration Exercise for Change of Direction

Effect of performance feedback during 6 weeks of velocity based squat jump training