Since strength is specific, then: strength training for the hip extensors and
knee extensors with eccentric - only muscle actions or accentuated eccentric loading should lead to superior gains in COD ability compared to conventional strength training.
Not exact matches
In a nutshell, the anatomic traits that are associated
with a more upright squatting posture include: greater heel elevation, greater ankle dorsiflexion mobility, shorter femur length, longer torso length, wider stance width, more abduction, a higher bar position on the back, greater quadriceps strength and increased intent to target the
knee extensors.
The results were a little unclear because the changes were very small after such a light training program — but the increases in MMSE score were indeed correlated (
with p < 0.05)
with increases in
knee extensor strength.
In a placebo controlled double - blind study of frail elderly patients, treatment
with NAC doubled the increase in
knee extensor strength during a 6 - week program of physical exercise and slowed the subsequent decline during a 6 - week follow - up period.
Exploring the effects of training variables, Bryanton et al. (2012) and Cotter et al. (2013) found that peak
knee extensor moments increased
with increasing depth (albeit
with the same absolute loads).
In contrast,
knee extensor moments in the back squat increase
with increasing relative load and squat depth but reduce
with cues to prevent forward movement of the
knees over the toes or
with greater trunk lean.
Hip
extensor moments increase
with increasing relative load, squat depth, greater trunk lean, and
with cues to prevent forward movement of the
knees over the toes.
Bryanton et al. (2012) found that peak hip
extensor moments increased
with increasing depth (albeit
with the same absolute loads) but Wretenberg et al. (1996) reported that peak hip
extensor moments during both powerlifting squats and during Olympic weightlifting - style squats did not differ substantially between deep and parallel versions (deep = maximal
knee flexion vs. parallel = posterior of the hamstrings parallel to the ground).
Knee extensor moments increase
with increasing relative load and squat depth but reduce
with cues to prevent forward movement of the
knees over the toes or
with greater trunk lean.
Similarly, Wallace et al. (2002) noted that peak
knee extensor moment increased between squats
with no load to squats
with a barbell load equal to 35 % of bodyweight.
Wretenberg et al. (1996) found that peak
knee extensor moments were greater during both powerlifting squats and during Olympic weightlifting - style squats when performed
with greater depth (deep = maximal
knee flexion vs. parallel = posterior of the hamstrings parallel to the ground).
McLaughlin et al. (1978) similarly noted that peak
knee extensor moments were smaller in individuals who displayed greater trunk lean and more acute hip angles, which is associated
with this type of exercise cue.
Bryanton et al. (2012) reported that peak
knee extensor moments did not increase
with increasing relative load (data reported but not analysed directly), but Cotter et al. (2013) noted an increase
with increasing load.
When using Smith machine squats,
knee extensor moments are greater
with a foot position that is closer toward the barbell or a forward body inclination.
The researchers also tested the eccentric muscle endurance of the
knee and hip flexors and
extensors of all their subjects, then looked for correlations
with the running economy results.
Forward posture or forward bends
with straight
knees will create a short front and a long back
with an
extensor chain this is locked out «long», strained and tense.
For example, Masuda et al. (2005) found that ball velocity during maximal kicking efforts by university soccer players was associated
with hip adductor but not
knee extensor torque production during isokinetic testing.
Net energy absorbed by the
knee (
extensors in initial swing, and flexors in terminal swing) was also very strongly associated
with running speed, and similarly increased substantially
with increasing speed.
To determine right
knee extensor MVC force production, the subjects were seated on a
knee extension table
with the
knee and hip flexed at 90 °.
Test of transfer (long - term): Strength training that targets the hip
extensors close to full extension (such as
with the hip thrust), and the
knee extensors at around 40 degrees from full extension (such as
with the quarter squat), may well transfer better to sprinting than strength training that targets the hip and
knee extensors at other joint angles.
The rectus femoris remains more active than these single - joint
knee extensors,
with gradual rise and decline.