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Question 1: Does hypertrophy training assist for a greater eventual neural output? Hypertrophy training probably does not help to increase neural drive. That is because of the anatomical properties of the muscles. Muscle fibers are innervated in groups, called motor units, by a single motor neuron (above figure shows a single motor unit). By doing ...


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Generally, given the mechanical efficiency compared to human efficiency, you can multiply your watts x 4 and get your calories burned. It's going to vary some, as some people are more efficient than others, but that is a good way to get pretty close. It's based on both human and mechanical efficiency of the bike being around 20-25%. The math: 200 watts at ...


7

Testosterone is a steroid hormone. A steroid simply being present does not necessarily mean that a person is making good use of it. Men are obviously on average going to out perform women in feats of strength, and having more natural steroid production helps that, but you are making a mistake in excluding all other contributing factors. Instead of ...


6

It's a fallacy that fat people unleash bigger bolts of strength. Can fat people hurt you? Absolutely! Why? Because Force = mass X acceleration and fat people have a higher mass; with a decent speed, the force generated can hurt you. It's the same reason why a fat person will injure you if they sit on you; the force (weight = mass X gravity) the weight exerts ...


5

"Programs? I don't follow any, but any decent regimen of training should increase strength. People got stronger before "strength programs" existed, so I will not consider any." Welp, have fun then! If you refuse to train in a successful manner then I expect you will keep seeing the results you have been seeing.


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Not only is he bigger than you: you're weak, he's strong. You delineate exactly zero qualifications for victory. You have no chance except his charity.


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Some men train poorly, and therefore remain weak. Some women train extremely hard, and thereby achieve great strength. Reality need not break for a 120-pound person with less testosterone but more consistent, better quality, more focused training to out-deadlift a 180-pound person with much more testosterone but less consistent, worse quality, more general ...


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You need to go to the basic of what in fact is "power" to understand on how to properly develop it. The best example would be using physics definition of mechanical power: Power = Force * velocity The part You want to maximize is the balance between two variables in that equation. Please note that there is a tradeoff between Force and velocity. I ...


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Cortical excitation and disinhibition in the face of danger are what enables supranormal strength. One effect is tetanic contraction due to an increased central drive (under the effects adrenaline and noradrenaline among others). That is, the neurons of the primary motor cortex fire in rapid succession Another one is inhibition of the Golgi tendon organs (...


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Jump squats with a dumbbell in each hand seem to be a good option. Twenty pounds is light for dumbbell swings but they'd still provide some fast-twitch stimulus for the glutes and hamstrings. Don't forget sprints and unweighted jumping & hopping drills, too. Strength work would provide a good foundation to the explosive efforts, so lunges, rear-leg-...


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Get your players access to real weights, such as barbells, and have them to do the squat, deadlift, overhead press, bench, and power clean. Otherwise, after a week of training teenage boys who are full of testosterone and HGH, they will have adapted to everything rubber bands and 20 pound dumbbells can be done with. 20 pound dumbbells and bands won’t make ...


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YES, both muscle size and strength need to be maintained. However, you need to provide much less stimulus to maintain said size/strength gains than you needed to grow them initially. E.g. going from a 5x5 protocol to a 3x10 or vice-versa shouldn't see any kind of strength or size loss, so long as you're keeping the same intensity and eating properly. That ...


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Because all other things are certainly not equal. The cow isn't a sphere, it is a cow. Testosterone is critical, absolutely. However, it is more of a limiting factor than a dominant directly causal one. The male and female hormone systems are different in more than just T levels, and these additional hormones such as HGH, IGF, and others play a significant ...


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Explosive Leg Power Training To train for explosive leg power you need to incorporate plyometric or explosive strength training. Plyometric exercises improve your neuro-muscular control, as well as your strength and power. However, because plyometrics are demanding, you do need to have a basic level of strength. Training for the Standing Broad Jump (Also ...


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The person with the higher body fat may or may not be able to throw a more powerful punch. Punching is very technique driven, and a smaller person with better technique will be able to punch harder/quicker than someone with lesser technique. However, if we assume that two individuals have the same technique, the person with the higher body fat may have a ...


3

The Olympic lifts are great for practicing and generating powerful, explosive legs. The snatch and clean (and their power variants) are the most explosive training movement and should be the focus of your training for explosiveness. However, one should not solely work the Olympic lifts. Supporting lifts like the back and front squat, regular and Romanian ...


3

In order to answer your question, we need to consider a number of concepts. The first is the force-velocity curve which, in the most simple terms, is a plot of the relationship between the force and speed of contraction. As contractile force goes up, contractile speed goes down, and the relationship is curvilinear. This phenomenon is the consequence of ...


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The physics definition of power is: (1) power = change in work / change in time where, (2) work = force * displacement (3) force = mass * acceleration (4) acceleration = change in velocity / change in time = displacement / change in time ^ 2 altogether we can get, (5) power = (force * displacement) / change in time (6) power = (mass * displacement ^ 2) / (...


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If you want a guide to lift a heavy object from the ground (or close to the ground) to around shoulder height, I would say you more want to look at the stone lifting in strongman training than something from the Olympic lifts. Firstly, the power clean isn't a deadlift > upright row > rack > overhead press, though it might appear that way at first ...


2

Any explosive movement (ie power cleans, squat jumps, box jumps) will increase your power. But keep in mind that the broad jump is an event that has it's own technique and the best way to get good at a skill is to practice that skill.


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Perhaps just the max height for a single box jump/vertical jump (if you don't want technique to be a factor for improvement). I'm hoping/expecting that your setup allows you to increase height. I have a friend who was box jump training for a bit, he gained a few inches over maybe 2-3 months of intensive training. But I think doubling your box jump height is ...


2

You are asking about measuring two different metrics. One is power/explosiveness, the other is endurance. Technique is a factor, but really only measurable in the initial phases, which it sounds like you are past that point already. While I have no personal experience with training box jumps, other than as occasional plyometric exercises in the dojangh, I ...


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Time-under-Tension is when you are moving, holding and otherwise doing work to keep the weight in a particular position. Think of doing a slow bodyweight squat, this will get hard if you repeat it because your muscles are under a constant strain, building up lactic acid and creating a few micro-tears. This principle is why doing a plank works out your abs, ...


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There's an interesting article on this subject at T-Nation - in particular see the charts for muscle activation of RA and EO in various exercises. Essentially the rectus abdominus is not recruited heavily at all for squats and deadlifts (although posterior stabilisers such as multifidus are), whilst activation of the external obliques is somewhat higher - ...


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The extent to which you focus on explosive training will depend on the sport and the target movement. Generally you want to focus on rate of force development, as opposed to maximal strength, if the following criteria are true: You are using <50% of your maximal strength to perform the movement There is less than 0.3 sec available to perform the movement....


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I think you are asking if isometric movement can contribute to muscle development. The awnser to that is yes, Some exercises like planking (abs) or wall sit(legs) are isometric exercies that can be very effective. Most of the time however there are simply better alternatives; The short version is that you can train your muscles with: concentric, isometric ...


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Specific tempo advice for maximizing strength, power, hypertrophy and endurance will depend on: Your exercise of choice (sqauts for example require a much greater recovery time than curls) Your level of training (beginners and those who have been lifting for many years recover at very different speeds) Generally, I will say that strength and power workouts ...


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