The application I feel that athletes in general will benefit from all four types of training. However, I believe that certain types of athletes will benefit more if certain methods are used more often. There is a time and place for everything, and changing the program frequently is optimal. The maximal effort method is best for athletes who require short bursts of energy. Power lifters and football, baseball, hockey, and softball players require this type of strength. The plays in these types of sport only last a few seconds. Therefore, the ability to use the greatest amount of strength in a short period would be optimal. Athletes that must keep a certain body weight would also benefit from the maximal effort since it would not increase muscle size. They would still get extremely strong though. The repeated effort method would best be applied to athletes in need of putting on some extra muscle. Football, baseball, hockey, and lacrosse players would all fall into this category. Endurance athletes would benefit since they would recruit the motor units with the most amount of endurance, thus making their general condition much better. Athletes involved in swimming, biking, or running for distance would benefit greatly as well. I like using the repeated effort method most with young athletes who need to grow. Their muscles are able to handle this type of training, and it is safer than something along the lines of max effort training. The dynamic effort method is a very important method for all athletes simply because in all sports speed is essential. In this method, we work on explosiveness and speed using many different exercises. This method is most useful for athletes who are required to jump, run, hit, throw, and catch while possibly being defended. In sports, timing can be crucial. Therefore, this method applies to athletes of all sports. The benefits of combining the four efforts are tremendous. When training the proper sport specific variables, your athlete can become any combination of bigger, faster, stronger, and more explosive using the conjugate training method. The one draw back to using this method is that you cannot train with weights above 90 percent for much longer than three weeks before the nervous system begins to weaken. When this happen your strength will begin to diminish. This is one of the major reasons why progressive overload will only work for so long. With this in mind and knowing how good this method is in the development of strength development Westside set out to find away around this three-week barrier. The way to over come it is to switch the exercises used for the max effort method every one to tree weeks. This keep the body fresh so the method can be used year round.
Posted on: Tue, 11 Mar 2014 18:23:01 +0000
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