Prevailing theories of hypertrophy assert that it is a form
of overcompensation in response to microtrauma induced by mechanical loading. There is undoubtedly some degree of soft tissue remodeling in accordance with
Davis’ law, but no degree of physiological cross-sectional area augmentation
can adequately explain the extreme degree of hypertrophy observed in many
strength and physique athletes. Increases in muscle mass without correlating
increases in contractile force are attributed to sarcoplasmic hypertrophy; a
proliferation of sarcoplasm in response to chronic deficiencies in localized
glycogen stores induced by anaerobic training. The functionally superfluous
muscle mass exhibited by the aforementioned athletes can indeed be attributed
to a glycogen-mediated increase in cell volume, but the process by which this
occurs has been misinterpreted as a relative function of soft tissue
restructuring. The widely accepted hypotheses of cellular alteration as a
response to mechanical stress and/or imposed energy demands implies the
existence of a uniquely maladaptive and redundant evolutionary trait suited
more to modern aesthetics than Pleistocene survival. It is far more likely that
structural adaptations of individual myocytes serve to facilitate acid-base
homeostasis, which is threatened by intracellular hydrogen ions liberated via
glycolysis. Intracellular alkalization via lactate dehydrogenase is subject to
feedback inhibition, which consigns the rate of glycolysis to the efficiency of
monocarboxylate transporters. All measures of anaerobic efficiency, to include
glycogen storage and utilization, are manifestly dependent on the modulation of
transporter proteins. This research aims to demonstrate that muscular hypertrophy
is the collateral result of survival-based structural modifications, and
therefore only tangentially related to conventional loading-based training
protocols.
This program is a 16 week (7+1 double) mesocycle designed to increase upper body strength when executed concurrently with a specialization cycle. As the typical "offseason" of fall and winter athletics passes, the primary focus of most coaches becomes sport-specific training. During this time, the ideal goal of most strength training protocols is maintenance of offseason gains, while the reality more closely resembles haphazard damage control. There's a reason the NFL Combine is held in February, and not July. Peak motor function and peak motor control rarely coincide.
Application
Though designed specifically for Fall/Winter athletes, anyone transferring from a prolonged high-volume and/or high frequency regimen would be particularly suited to use this program successfully. Other eligible trainees include lightweight and calorie-restricted athletes, as it elicits little in terms of hypertrophy or hypoglycemia. The time and equipment requirements are minimal, so it may also be of practical benefit to those with busy schedules, or those who ascribe undue value to bench press poundages.
Specifications
Frequency: 1x/week Intensity: 70-85%
Volume: 5 work sets Tempo: 2-0-X-1 Interval: 120-180s
Programming
Progress is contingent on successful completion of all assigned sets. Emphasis is to be on singular execution, rather than cumulative workload, which means time under tension should be kept to a functional* minimum, and interval should be prolonged to ensure complete recovery.
Recommended warm-up is 2-3 sets at no more than 50% intensity with standard tempo. Initial work set is based at 70% of tested max, later work sets are calculated from a corrective factor of five per quintal (5:100), then adjusted according to the heaviest completed value. Progression is linear incremental, scaled at five pounds imperial**. Rounding is true (+/- 2.5) to weight, or variable based on trainer analysis.
Exercise should be given primacy on work days, being the first compound exercise initiated, and no more than the third overall (assistance exercises are permissible).
Example Training Day:
Overhead Dumbbell Extension (3 x 15-20) Cable Lateral Rotation (3 x 25-30) Bench Press (5 x 4-6)
Lateral Raise (3 x 15-20) Machine Shoulder Press (3 x 12-15)
*Prescribed tempo of [2-0-X-1] accounts for third-party (judges, coaches) validation of lifts requiring an isometric lockout. Tempo of [2-0-X-0] is suitable for strength gains in athletes not subject to official performance metrics.
**For general equivalency, olympic plates (1.25kg, 2.5kg) correspond to imperial plates (2.5lb, 5lb) plus standard half-pound collars.
Assistance
Because this is meant to be a concurrent training program, assistance training is dictated by external factors. A precaution is to avoid high intensity (>80%) horizontal pressing on days other than the primary bench day.
Contingency
Accounting for a missed lift is accomplished by modifying the training stimulus. A recovery week consists of two training sessions focused on sustaining rate of force development while minimizing neural and peripheral stress. Target schemes for the week are (8x3@45%) and (6x3@55%).Two consecutive days of speed work replace the single day standing protocol. Program is immediately resumed the following week.
Example:
Tested Max: 250
Week 1 Monday: (1@175x6) (2@185x5) (2@195x4) Week 2 Monday: (1@180x6) (2@190x5) (2@200x4) Miss -- Use Contingency Week 3 Monday: (8@115x3) Week 3 Tuesday: (6@140x3) Week 4 Monday: (1@180x6) (2@190x5) (2@200x4) Hit -- Return to Original Week 5 Monday: (1@175x6) (2@190x5) (2@205x4)
Testing
Recommended warm-up is 2-3 sets at no more than 50% intensity with standard tempo. First work set is a single at the heaviest weight used in the previous week. Interval is retained, and singles are executed until failure. If new tested max is greater than or equal to one interval (in this case, 15 pounds imperial) above original max, resume training from week 7. If new tested max is less than one interval above original max, recalculate with new max. The Week 9 interval is to remain as it was during testing, even if the initial weights fall under a lower correction factor.
The ancient doctrines of linear progressive resistance and abbreviated training have fallen out of favor in contemporary fitness thought, but their combined functionality in strength maintenance is incontrovertible. Concurrent preseason application is particularly viable, given the relatively low adaptation cost at a time when the body is exposed to chronic, but disparate stimuli. Because it is not in a position to equitably accommodate every adaptive provocation, asking for little in the simplest way is sometimes the best answer.
Byambajav (left) begins this match at a sixty-four (64) pound deficit, and (though it appears otherwise) an extra inch of height. The higher center of gravity, and the longer moment arm in trunk extension are both significant liabilities, even with parity of weight and strength. In essence, the weaker, lighter, taller combatant has glaring anatomical disadvantages. Through efficient and intelligent movement, he not only compensates for his compromised starting position, but dominates the entire match in a smooth and seemingly effortless manner. Though this match may be perceived by many as an athletic anomaly, a stroke of fortune, or simply a mismatch of skill, it is actually a consistent demonstration of biomechanical reality. The initial calculations of force potential favor Gneitling (right), but kinetic mathematics are based on objects in motion, and Byambajav is able to close ground with each step.
Pause at 0:01
The superior starting position of Byambajav is already obvious. He has a flared knee position with toes straight and heels down. This is evidence of good hip mobility, posterior chain dominance, and high torque potential. His stance is also more or less symmetrical, a position which facilitates acceleration and directs momentum linearly. His spine is flat, which suggests that his weight is disposed evenly, rather than excessively forward of his center of gravity. The neutral spine allows him to keep his eyes forward without tilting his neck into hyperextension, which, in turn protects the neutral spine. Good form, as bad form, is often self-reinforcing.
Conversely, Gneitling has a somewhat adducted left knee position with an externally rotated tibia. His right leg is not clearly visible, but it is clearly trailing and positioned asymmetrically, which contributes to the high hip position and anterior disposition of weight. The flexed hip and extended knee create a relatively unstable platform, which causes the shoulders to drop and the heels to rise. The anterior tilt contributes to a kyphotic (round back) position, which means that a greater degree of neck extension is required to achieve the same eye height. The kyphotic curve is exacerbated by neck extension, which, in turn, exacerbates kyphosis. Bad form, as good form, is often self-reinforcing.
Pause at 0:04
Byambajav accelerates at a vastly superior rate, more than compensating for his relative lack of mass (F=MA). His trajectory is entirely forward, arms tucked, toes straight, with very little loss in momentum. His trail leg is adducted and externally rotated; the full force of his glute is acting in tandem with his quadriceps to spring forward (rather than upwards). Similarly, the lead heel remains low to prevent vertical deflection of force.
Gneitling accelerates poorly, but his anterior starting position allows him to cover more ground with less movement. He has hips flexed, knees extended, and toes up. His position is adequately low, and he's technically using his anatomical advantages to the fullest. Such reliance may serve in a linear battle of raw strength (tug of war), but it proves counterproductive in dynamic activity. If he does not gain the initiative from overwhelming his opponent at initial contact, the match is lost, because he is not in any sort of position to defend against a counterattack.
Pause at 0:06
Initial contact favors Byambajav. Both athletes are projected vertically, but Gneitling, whose weight was already far forward of his base of power, is now even more perilously distributed on his anterior chain. He is more or less forced to lean on his opponent to sustain force.
Pause at 0:08
Byambajav sustains initiative after the break in contact by resetting his weight on the posterior chain and driving forward. Gneitling, who has maintained a more vertical position for the entire match, is unable to reset to any appreciable degree, and is again attempting to use his superior mass to gain control, though this time from an even more unfavorable angle.
Pause at 0:11
The discrepancy in force potential at the current angles gives the match away. It would not matter if Gneitling had a 200 pound advantage, given the displacement of his heels from the center mass of their entanglement.
Pause at 0:12
One wrestler has a split stance with heels on ground and lead foot planted approximately at center mass. One wrestler has a narrow plantarflexed stance approximately one meter from the center mass. Given that a moment arm displacement of one (1) inch has an appreciable impact on external/internal force requirements, it is safe to assume that only one of these athletes is in position to lift the other.
Pause at 0:13
Trail leg sweeps in and joins the lead at center mass. As Byambajav pulls back, the center of mass is shifted increasingly towards the fulcrum (his hips), and the moment arm is shortened to its plausible minimum.
Pause at 0:14
Hip extension at hip stance with initial knee drive. Or, as some call it, the Romanian Deadlift.
Pause at 0:16
Rotation begins. Unilateral weight transference, hand placement shift. This is only possible because the weight is being supported and moved by the versatile ball and socket hip joint, rather than the immobile hinges of the knee and spine.
Pause at 0:17
Rotation continues. The most important part of this video. Elegant and coordinated pivot on the right heel and left ball, which facilitates the smooth lateral transition of force with minimal loss in momentum. This skill is the foundation of agility training in sport, and a fundamental of efficient human movement.
Pause at 0:19
Stance is reset to ensure momentum is not impeded on the descent. Similar to a follow-through in baseball.
Pause at 0:24
Excess momentum is absorbed with further rotation. The left leg elevates in following the trajectory of force.
Pause at 0:27
A perfect heel landing to close the show. It was not at all "necessary", but to make such things second nature is the purpose of training. Byambajav won not because he mindfully observed proper form, but because his past training liberated him to be mindful of the present.
