Jun 9 in Weekly training tips!
Claim #2 weights & speed
1- The speed of heavy lifting is slow, so it trains your body to move slowly. If you lift, it should be light and fast.
- max strength is normallly met around 0.3m/s
- Lighter ballistics will have a peak velocity around 3m/s
2- “Lifting slow make you slow” This is because of the sequential nature of motor unit recruitment.
- Motor units are recruited to perform work based on the work demand. This selection process differentiates between low-threshold motor units (LTMU), which are called upon for most daily activities and comprised of a higher percentage of slow-twitch muscle fibers, and high-threshold motor units (HTMU), which are only called upon when the forces required for movement reach a certain force threshold
- HTMU tend to be mostly fast twitch
- Fast light weights have a deceleration component so you don’t loose the bar when you jump, this is where bands can assist
- this is where heavy weights have a big impact on HTMU… if gives you time to grind it out and recruit them teaching your body how to apply more force more efficient
However, if you perform heavy lifting year round then yes it can make you slow, it’s about teaching your body how to recruit HTMU and then translating it to the track!
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Claim #2 weights & speed
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