Fundamentals:

Exercises specific for movement awareness, preparation and education. The focus should be on how the exercises influence the body’s perception of itself and its environment, the feet’s quality of touch with the ground, how weight is distributed throughout the body in different postures and under different forms of strain/load and the trainees ability to integrate all of the above in a meaningful context.

Triple Extension:

Simultaneous extension of ankle, knee and hip during the running/gait cycle. At this moment the beforehand stored elastic energy absorbed at ground contact is released to propel us forward, similar to the recoil-mechanism of a spring.

For this mechanism to function properly gluteus maximus max strength needs to be sufficient enough to stabilize the trunk in an upright posture while simultaneously maintaining horizontal position of the pelvis, max isometric hamstring strength must be developed to allow the surrounding fascia to absorb, store and release kinetic energy powerfully, psoas and iliacus need to be competent in strong hip flexion in order to co-assist the forward momentum.

Rate of Force Development (RFD):

Power is the expression of the greatest possible force (i.e. overcoming an external resistance) in the quickest way possible (P = F x v). RFD is a measurement tool for athletes and is defined as the speed at which the contractile elements of a muscle can develop a force. The more strenuous and faster movements become, the less voluntarily controllable the consequential sensorimotor feedback. Strength training has been proven to improve RFD significantly.

Power/RFD training sets the focus on context-specific motor patterns related to the client’s needs. Since humans are biomechanically designed for bipedal locomotion, the various phases of the running/gait cycle constitute essential landmarks when thinking about the sensorimotor context of our species and the consequential motor requirements.

To improv your power capacities the following is advised: loads 40-75%1RM (one-repetition maximum), intent to move fast, focus on neuromuscular fatigue (i.e. a decrease in movement speed or movement quality represents the end of the exercise), and usage of contextual movements. Incorporate exercises that focus on stiffness and elasticity - the mechanical properties of fascia. The precondition to foster this mechanical peculiarity is max isometric strength, spatial orientation and the intent to execute the movement as fast as possible.

Maximum Strength:

The maximum amount of force our neuromuscular system is able to voluntarily generate against an external resistance (F = m x a). Strength is always produced in a context, i.e. the sensorimotor environment of human locomotion and the consequential locomotory challenges.

The sensorimotor context of pure max strength training is often more generalized than power/RFD training. But, the capability to recruit as many muscle fibers as possible is the basic pre-requisite for a powerful motor answer in a later context-related setting.

In order to improv max strength low repetitions, loads +85%1RM, intent to move fast and compound exercises requiring a high degree of intra- & intermuscular coordination are advised.

Further Explanations:

BB = Barbell

DB = Dumbell

KB = Kettlebell

EB = Elastic Band

MB = Medicine Ball

ROT = Rotation

ISO = Isometric contraction

DEC = deceleration

SUPP = Supported

Zercher = Grip type