Strength gains are specific to the type of
stability used in training because the need to balance in any unstable environment affects the co-ordination patterns of muscles in multi-joint exercises, increasing both synergist and antagonist activation.
Not exact matches
I
use sandbags to
train both power and
stability primarily
in a circuit style manner.
In general, be dynamic with your activities outside of your
training, stretch when you need to, and focus on correcting muscular imbalances
using simple
stability exercises.
What I would do is
use my anaerobic allotment to
train for course - specificity: If the course is particularly rocky, I'd go out for a run after doing lower - leg
stability work to challenge those muscles further (you can swap this out for running on sand), or if the course is particularly hilly, I'd
train hills comparable
in surface, slope, and length to the kind of stuff I'll find of the course.
The Rattle & Roll
using the RMT Club is a powerful exercise to add into your routine to not only
train mobility and
stability for the shoulders but also build strength
in the hands, wrists, and forearms.
Now, strength, cardio AND flexibility /
stability training can be accomplished
in a much shorter time as well as much more effectively through the proper
use of the Kettlebell.
A client who is
training for maximum improvements
in strength and muscle size would probably not benefit from
using stability ball for the majority of their exercises.
Bands can be
used as an assisted (not just resisted) strength
training tool to help decrease the effects of gravity and
in turn allow individuals to perform body - weight exercises with perfect form, control and
stability.
Since strength is specific, then: strength
training under neutrally stable conditions (such as during free weight
training, especially
using single - leg exercises) should lead to superior gains
in COD ability than strength
training using very stable (machines) or very unstable (
stability ball) conditions.
One interesting feature of
stability - specificity is that the strength gains are highly specific to the exact movement pattern
used in training.
Eccentric strength is preferentially improved by eccentric
training, high - velocity strength is best enhanced by
using fast bar speeds, strength
in partial ranges of motion is improved more by
training with partial exercises, maximum strength is increased more by
training with heavy loads, and strength
in unstable environments is best improved by strength
training with a
stability challenge.
Ultimately, the degree of transfer between a strength
training exercise and a sporting movement will depend partly on the extent to which the strength gains after
training are
stability - specific, and partly on the extent to which the
stability requirements
used in training match the
stability requirements of the sporting movement.
City Group (New York, NY) 1995 — 1997 Consultant — Unix Administrator • Senior System Administrator
in for Solaris and Aix environment and application development area • Systems included Sun Ultra Enterprise 450, 420R, 4500, and 6500 running on Solaris 2.5.1, 2.6 and Aix 4.3.2 • Development environment composed of mostly Sun equipment including Sun StorEdge A5200, A5100, D1000 arrays
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using Jumpstart to global distributed network • Installed new and trial software, maintained server
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