"One of life's most painful moments is when we must admit that we didn't do our home work, that we were not prepared."

--MERLIN OLSEN

Comparison to Traditional Resistance Weight Training

Powermetrics have been around for 40-50 years, developed as resistance weight training methods in Russia and Eastern European countries. Simply put, Powermetrics is Plyometrics with bars/plates and dumbells. The efficacy of Powermetrics is recruiting type 2a fast twitch muscle fibers to accelerate training productivity and significantly increase speed and power.

The method using rapid applied force with Bar Drops and Shock Repetitions, is the only method for recruiting 2a fast twitch muscle fibers. Traditional strength and power lifts, regardless of the lifting tempo, will not recruit the fastest of the fast twitch 2a muscle fibers. Traditional strength and power lifts primarily rely on intermediate 2b fast twitch and slow twitch muscle fibers.

Importantly, intermediate 2b fast twitch muscle fibers can be converted to 2a fast twitch muscle fibers with repeated Bar Drops and Shock Repetitions increasing speed and power in athletes. Slow twitch muscle fibers cannot be converted to fast twitch muscle fibers.

Would you like to know how to make the most rapid progress in resistance weight training for Speed and Power?

1. Ultimate Power / Speed Repitition [an innovative training set exclusively developed by Dynamic Force Speed Training System].

The Ultimate Power/Speed Rep can be used with most lifts, bars and dumbells. It incorporates the Bar Drop , Assisted Eccentric contraction [action], Shock Rep, Isometric contraction [Iso-holds] Concentric contraction [action] and Summation to Tetanus [near failure to failure. It requires a training partner. It is a "killer rep/set" that some of our athletes call insane!

Weight load for one training set of no less than 4 and no more than 10 repetitions and is typically 25-40% of well conditioned athlete's one rep max. Early in a training cycle when the athlete is not as well conditioned, the weight load is 5-20% of the athlete's one rep maximum. Two sets of each lift are adequate in one training session. When the athlete can reach 10 repetitions, increase the weight load so they remain in the 4-10 rep range.

The Rep recruits type 2a fast twitch muscle fibers, converts intermediate type 2b fast twitch muscle type 2a fast twitch fibers, produces eccentric action [negatives] for most maximum strength and Iso-holds to summation and tetanus, [near failure to failure] for the maximum explosive power.

Paralleling muscle fiber development are the neuromuscular impulses muscle motor unit firing rates from rapidly applied force and for more explosive power and strength!

Traditionally, almost all Strength and Conditioning coaches and trainers are not familiar with any resistance weight training method that resembles the Ultimate Power/Speed Repetition.

2. Eccentric Contractions [Negatives]

All coaches and trainers should be aware of the terminology and methods of concentric contraction and eccentric contraction [negatives]. Eccentric action or negatives are universally agreed upon by expert, knowledgeable trainers to [A] generate higher applied force [muscle contraction and tension], [B] are metabolically more efficient, and [C] increase maximum strength due to increased tension capacity of the connective tissues, all proven advantages over concentric contractions.

Traditionally, momentum is an undesirable quality of concentric contractions versus eccentric contractions. Inexplicably, almost all coaches and trainers are most interested in training their athletes with concentric contractions to increase their athltetes maximum weight loads and muscle endurance. Go figure! They are all "juiced" to see their athletes weight loads increase and they are doing it with the least efficient method! If a coach or trainer is serious about speed and power, concentric contractions will play a limited role.

3. Isometric Contractions [Iso-Holds]

Isometric contractions have had a place in training atheltes for decades. Isometric contractions, referred to in Dynamic Force Speed Training System as Iso-Holds make a significant contribution to speed and power training. Maximum force, the quality most effective for creating change of motion [speed and direction] develops at zero velocity. When muscle contraction/tension of a large magnitude is required, integrate Iso-holds in training athletes for significant increases in speed and power.

Traditionally, Isometric contractions have mysteriously disappeared in most strength and conditioning programs. It is rare to see a coach or trainer using Iso-holds in their training programs. Go figure!

4. Stretch-Shortening Cycles [SSC]

Energy is stored in the elastic and viscolastic components of the muscle fibers. Rapidly stretching and shortening the muscle is referred to as SSC, the stretch-shortening cycle. Changes in muscle fiber length are very small but there is a sharp increase in developing force. SSC loading promotes neural impulse training, recruitment of muscle motor unit loading components, increases in muscle motor unit “firing rates” and metabolic efficiency [fuel] for explosive power production.

Russian sprint lunges, repetitive hopping through training ladders, jumping rope, repetitive hopping on stair steps, repetitive “elevated” push-ups are a few examples of Stretch-Shortening Cycles. Repetitive short movements can be done with dumbbells and stretch cords for specific event training of athletes.

Traditionally, Coaches and trainers use different variations of SSC training, although they may not know the terminology or recognize the enormous value for developing speed and explosive power.

5. Summation to Tetanus

Graduations in force [Iso-Holds] and rapid cyclic compression [SCC] when sufficient and sustained will generate maximum tension/contraction. When that occurs, it is referred to as training to near failure of failure, i.e. Summation to Tetanus. Training sets to near failure or failure enables the athlete to generate four times greater force than training sets which end prior to near failure or failure.

Traditionally, Most resistance weight training does not reach near failure to failure, Summation to Tetanus. Resistant weight training sets in which repetitions are simply counted or the athlete's last repetition is the one that he can't complete is not near failure to failure.

Often the inability to complete another repetition is due to the influence of leverage or the "lifting lever", a spot in the repetition commonly referred to as the "sticking point", normally at 80-100 degrees of the lever, the arm/elbow or leg/knee.

To reach near failure or failure, on every training set in Dynamic Force Speed Training System athletes Iso-hold the bar or dumbell at approximately 90 degrees of the lifting lever until they are unable to hold that position.

6. Pain Threshold

While Dynamic Force Speed Training System uses a repetition range of 4 to 10 repetitions, repetitions are not focused on or attentively counted. Regardless of the lift, including the "Ultimate Power/Speed Rep", if the athlete cannot complete 4 repetitions or can complete 10 repetitions, then the weight load is adjusted.

Dynamic Force Speed Training System uses "pain threshold", a subjective number of 1-10 similar to that used in medical stress tests, with ten being failure. The athlete is taught to recognize his or her own "pain threshold" as the measurement of their training effort.

To reach near failure or failure, on every training set in Dynamic Force Speed Training System athletes hold the bar or dumbell at approximately 90 degrees of the lifting lever until they are unable to hold that position.

"Pain Threshold Training" is an innovative and successful method to empower the athletes to become responsible for their own training production, determine their progress and ultimately their performance outcomes!

In almost every instance, the athletes "pain threshold" exceeds their own expectations and increases their motivation due to the rapid progress they are making. With athletes beginning training we use a pain threshold "subjective level" of 4-6. As the athlete progresses in their training we open up the "pain threshold subjective level" to 9-10. As you can see, the "pain threshold" is adaptable to all levels of fitness or conditioning, beginners and advanced athletes.

No coach or trainer can force an athlete to do more than they are willing. They can punish them if they do not meet the coaches or trainers "subjective opinion" but then training becomes a negative experience. All too common! What coach or trainer "knows as a fact" what a particular athlete is capable of that specific day? They don't! Give the power to the athlete. Certainly over time some will drop off [they would if it were the coach's or trainers demanding a certain level of training] but no amount of punishment or positive incentives will change their minds. "The cream rises to the top!"

Athletes and teams who choose to do the work are always more successful than those who are punished of forced to do the work!

Traditionally, most common is the coach or trainer establishes the weight load, sets and reps during resistant weight training, often with a negative "punishment mentality". As if the coach or trainer has that much influence. They don't! The elite / gifted athletes require less supervision, coaching and instruction.

Successful teams focus on positive supervision and instruction of athletes at the next level, which is the majority, that require the most work and support for the elite/gifted athlete in order for all athletes and their team to be successful!

How often have you seen the coach, trainers and fans fawn over the elite/gifted athlete. Always! Coaches and trainers need to put their focus on the remaining members of the team to be successful and let the fans and media give their attention and adoration of the gifted athletes. Unless you are an athlete in a team-less sport, teams win, individual athletes do not!

7. Stretching

Stretching is most associated with pre-training. In Dynamic Force Speed Training System we do not stretch a cold muscle group. Our motto is "train to stretch, not stretch to train!" Prior to training we always start with corework Pilates "planks", front, both sides and back. Prior to training a specific muscle group, we either complete a 20 second Iso-Hold on that muscle group or do dynamic reps with very light weight.

Most importantly, we stretch the muscle group just trained following each set. The stretch lasts for 15-20 seconds. Since we train to near failure or failure the muscle fibers have contracted to nearly their maximum capacity and it is prime time to stretch that heated muscle group. The athlete must rest 1-2 minutes between training sets that reach near failure or failure in order to "refuel" for maximum effort on the next set. So this is a good time to stretch more than even the required 10-15 seconds. Cool down stretching is a good idea after a game, sports practice, or training session.

Traditionally, Coaches and trainers are becoming more enlightened when it comes to stretching. However, most begin stretching cold muscle groups prior to training or a sports contest. Recently, some are doing cool down stretching following a training session or a sports contest.

8. Rest, Recuperation and Repair

These elements may be the most misunderstood in Strength and Conditioning programs and by Personal trainers. It is essential to understand the science for productive, rapid progress when training to near failure and failure. Specific time is required for rest between sets and for the body to recuperate and repair itself between training sessions.

Adensisone Triphosphate [ATP] is fundamental source of energy for muscle contraction. Acetycholine [Ach] is the chemical transmitter released at the neuromuscular junction that transmits the neural impulse to the muscle fibers, signaling them to contract. Following a training set to near failure or failure, it is estimated that 50% of the depleted ATP is restored in about 20 seconds and 50% of the remaining half is restored in another 20 seconds. Full restoration of the ATP requires a couple minutes. This time is important for the next training set to enable the athlete to give maximum effort and is an excellent time to be stretching.

Athletes training with the Dynamic Force Speed Training System must have a minimum of 1 ½ to 2 minutes to recover after a training set of near failure to failure. Training sessions of the same muscle groups require a 48 hour period to recuperate, repair and rebuild.

Traditionally, Coaches and trainers are “all over the place” regarding rest, recuperation and repair in a variety of training methods. The rational for what they do underlines that fact that most do not understand the science and therefore can't explain why they do what they do. Many expert, knowledgeable trainers in the field estimate that athletes are over trained 80% of the time. Try that number on with most coaches and trainers. Their athletes flatten out or have several lame practices or games and it is the athletes fault.

9. Nutritional Supplements

For rapid, maximum training gains, coaches and trainers must acknowledge the metabolic needs of their athletes. Pre, during and following a training session athletes "burn" catabolic hormones, epinephrine, norepinephrine, glycogen and cortisol breaking down carbohydrates, fats and proteins, stored in muscle tissue and the liver for energy.

During intense maximum training sessions, excessive elevation of cortisol causes a breakdown of protien and increases the plasma amino-acids, glutamine and branch chain amino acids [BCAA], cuasing a muscle wasting effect. The Dynamic Force Speed Training System relies on liquid nutritional supplementation from a multiple source of manufactures.

Traditionally, Most coaches and trainers have evolved from the “dark ages” and recognize the need for their athletes to replace, glutamine, plasma amino acids and branch chain amino-acids for rapid, productive training progress. Water, while necessary, is not sufficient.