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Dr John Cronin: Optimising Transference - SimpliFaster

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When you compare squatting and sprinting is it any wonder there is minimal transference, given the characteristics of the exercises? We search for those exercises that have similar posture or force vector specificity. It is important to simulate the type and duration of the contractions that the athlete produces (i.e., contraction and metabolic specificity). We know we want to train fast because we know about velocity-specific adaptation. 

My advice is to slap on an Exogen suit with 200-600 gm affixed to your lower limbs and start sprint training, as your strength and metabolic training are not separate from what you do but rather part of it. And guess what? You are most likely ticking a lot of those “specificities” that optimize transference of strength gains to sprint performance. 

Now, I am guessing that you are likely thinking, “How can you seriously think that moving 200 grams is a strength stimulus, and moreover, that it can be a strength stimulus that can improve sprinting performance?” 

This is when we need to take a first principles physics approach (established science and not assumptions) to understanding Wearable Resistance (WR): By understanding a few biomechanical formulas, the value of WR becomes much clearer, and in turn it becomes difficult to argue with the benefits of this type of training. 

What we bang our heads upon all the time is the “lift heavy” mindset, and the perception of moving 200-600 grams would offer very little to no overload to the muscular system.

Those who think like that couldn’t be more wrong. 

By taking a first principles approach, the naysayers will hopefully see that the future of fast is light. 

Moving lighter loads—but at higher velocities during sport-specific movements—is where we need to direct much of our training. 

I am not saying to stop lifting heavy, as heavy resistance strength training is important for many team sports, but that LVRT offers a bonafide resisted overload depending on the magnitude, placement, and orientation of load, as well as the velocity of movement.


Check out the article & first principles physics:



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