MARCH

2012

INTRODUCTION Bret Contreras says Hi readers! Welcome to the first edition of our Strength and Conditioning Research review service. Im very excited about this project as I believe it fills a much needed gap in the industry. Rather than talk about what I learned this month, Im going to take the opportunity to reflect on evidence-based decision making. Though I delve heavily into the research these days, at heart Im a lifter and a strength coach/personal trainer. Im a very curious and intrigued individual when it comes to sports science, but at the end of the day we all need to be practical and confident in our decision- making abilities. Ive noticed an alarming trend in the online strength and conditioning industry as of late - Ive been seeing more and more coaches dissing research. This is utterly reprehensible to me. Perhaps this mind-set has emerged on account of the hundreds of arm-chair experts who give researchers a bad name. The way I see it, if you take any coach who has tons of in the trenches training experience, and you bring him up to speed with the research, it will make him even more effective at what he does. Any coach who doesnt realize this clearly hasnt spent time studying. Considering the surmounting science in the fields of Strength and Conditioning, Biomechanics, Physiology, and Physical Therapy, were learning at a faster rate than ever before, and its highly important to stay up-to- date. Being evidence-based doesnt mean to ignore your own experiences, anecdotes, or practical findings. It doesnt mean you should hit the books and abandon your training and practice. It doesnt mean you should be that fool who quotes some obscure study while dismissing the experiences and opinions of all the top athletes and professionals. Last, it most certainly doesnt mean you should ever abandon common sense. To me, being evidence-based simply means that youre the type who considers and weighs all of the available evidence and understands the quality and limitation of each piece of evidence. An evidence-based practitioner is curious and open- minded, but skeptical. He questions everything. He values what the experts know, he learns the tradition, he understands the scientific theory, he attempts to study the entire body of knowledge before formulating an opinion or hypothesis, he experiments, and he values the scientific method. He realizes that all research has

limitations, that all researchers have biases, and that some types of research are better than others. But he understands that controlled studies are superior to anecdotes, logical thinking, expert opinion, intuition, and trial and error. He knows that the more specific the study, the better, and that what he believes today will likely be much different each year as the field advances. I highly recommend that you find the time to read the following three articles: 1. 2. 3. A Scientific Approach to Fitness: Applying the Hierarchy of Knowledge Brad Schoenfeld Evidence-Based Coaching Sam Leahey Why We Need an Evidence-Based Approach in the Fitness Field Anoop Balachandran

Hopefully these articles will impress upon you the value of the research process. Ive been studying like crazy for the past year and at the risk of sounding cocky, I can now pick apart nearly all of the articles and videos I see online. Most experts are incredible at offering strong opinions, but they usually lack scientific understanding. I will warn you that being well-versed in the literature and becoming scientific doesnt happen overnight. You have to work at it. I cant begin to tell you how much more intelligent I am after one solid year of studying my butt off, and Id like for you to share my experience. I would like for you to subscribe to our research review for an entire year, Id like for you to carefully read our publication each month, and after the year is over Im certain that youll be very proud of the knowledge youve gained, and youll be much more confident in your understanding of sports science. As time goes on, I would like for you to start pondering the various hot-topics in our industry and begin to try to figure out how you could go about solving them (as if you were a researcher). The sports scientist has various tools at his disposal, such as force plates, electromyography, motion capture, goniometers, accelerometers, linear position transducers, GPS, timing lights, radar, tape measurers, dynamometers, ultrasound, MRI, force treadmills, and of course strength training equipment. He can use these tools to investigate claims made by strength coaches or ideas that were sparked from reading the works of other researchers. He does this to refute or support hypotheses, which leads to more questions and subsequent studies. This is the way our field advances. Its time that researchers and practitioners are on the same page. We need to bridge the gap between the lab and the field. Hopefully this service will help. Knowledge is power!

INTRODUCTION continued Chris Beardsley says Hi, and welcome to the first edition of our monthly Strength and Conditioning Research publication. Were starting off as we mean to go on in this issue. Its absolutely crammed full of great research and we had a great time writing it. I hope you enjoy reading it as much. Theres so much in here that I want to talk about and we only have a few short lines here in the introduction to skim the surface. Let me pick out a few of the highlights for me as a strength athlete and as a personal trainer. As a strength athlete As a strength athlete, the study I was most interested in was Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise (page 7), in which the researchers concluded that high training volumes are to be preferred over lower or even medium volumes in order to develop strength. However, I was also excited to read about the training habits of international standard powerlifters. In a study called Contemporary Training Practices in Elite British Powerlifters (page 11), it was revealed that 69% of the powerlifters polled used Olympic lifts or derivatives of the Olympics lifts, such as cleans and pulls, in their training. And still on the topic of powerlifting, it was great to read a support of the practice of inhaling before lifts in Musculoskeletal myths (page 48). After all, in nearly every gym (and certainly when I trained as a personal trainer), people are encouraged to breathe out with exertion and told that powerlifters are an accident waiting to happen! (Powerlifters and Olympic weightlifters are taught to inhale prior to the squat in order to increase intra-abdominal pressure in order to protect the spine.) However, recent research suggests that even when there is good abdominal strength, unless there is proper coordination between the abdominals and the diaphragm, spinal instability will be present during challenging activities. So the powerlifters and Olympic lifters were right all along! I was gratified to note that low-level glute exercises as part of a warm-up caused increased glute activation during training, as found in Low Load Exercises Targeting the Gluteal Muscle Group Acutely Enhance Explosive Power Output in Elite Athletes (page 14). I am a big fan of using glute exercises in my own training and have

found them to be significant in creating stability, particularly in my squat. I was intrigued to read in Effects of Unilateral and Bilateral Lower-Body Resistance Exercise on Muscle Activity and Testosterone Responses (page 19) that unilateral squats appear to be as efficacious as bilateral squats at raising testosterone following a workout. I had previously read how some Russian weightlifters had made good use of additional workouts comprising loaded step-ups and similar single-leg lifts but had never been convinced. I may now consider putting them into my routines. As a personal trainer As a personal trainer, I enjoyed learning from the study Kinematic Analysis of Hip and Knee Angles during Landing after Imagery in Females (page 13) how imagery can be used as a coaching strategy to correct faulty movement patterns. It was instructive to see in black and white how coaching cues can have zero impact on performance without imagery. Many people would regard imagery as fluff but this study shows that it has much greater impact than verbal cues. I was also pleased to read in Kettlebell swing, snatch and bottoms-up carry: Back and hip muscle activation, motion, and low back loads (page 34) that the researchers conclude that the kettlebell swing appears to result in unique compression and shear load ratios in the lumbar spine. This unique ratio explains why many people find the kettlebell swing to be particularly irritating to the lower back, when all else can be done pain free. I have certainly seen this in many people. And on a completely different note, I enjoyed reading Physically active men show better semen parameters and hormone values than sedentary men (page 37). It showed that prospective fathers would be advised to include a level of moderate-hard physical activity (c. 1 hour, 3 times per week) to give their partner the best chance of conceiving. Its good to know that staying fit has many different benefits! Thats all Ive got space to talk about this month but Im already looking forward to next months studies. Weve got a great line-up for you again and therell be plenty of eye-opening information for you to use in your training or your business. Until next time enjoy the reviews.

CONTENTS

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SECTION 1: STRENGTH AND CONDITIONING Effect of Core Strength on the Measure of Power in the Extremities Effect of range of motion on muscle strength and thickness Is power training or conventional resistance training better for function in elderly persons? A meta-analysis Late specialization the key to success in centimeters, grams, or seconds (CGS) sports Relationships between national football league combine performance measures Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise The effectiveness of resisted movement training on sprinting and jumping performance The Effects of Treadmill Sprint Training and Resistance Training on Maximal Running Velocity and Power A comparison of the effects of 6 weeks of traditional resistance training, plyometric training and complex training Contemporary Training Practices in Elite British Powerlifters Effect of resistance training regimens on treadmill running and neuromuscular performance in runners Kinematic Analysis of Hip and Knee Angles during Landing after Imagery in Females Low Load Exercises Targeting the Gluteal Muscle Group Acutely Enhance Explosive Power Output in Elite Athletes Positional Relationships Between Various Sprint and Jump Abilities in Elite American Football Players The effects of plyometric training on sprint performance a meta-analysis SECTION 2: BIOMECHANICS Corset hypothesis rebutted Transversus abdominis does not co-contract in unison prior to rapid arm movements Effects of Unilateral and Bilateral Lower-Body Resistance Exercise on Muscle Activity and Testosterone Responses Kinematic changes using weightlifting shoes on barbell back squat Morphological and mechanical properties of muscle and tendon in highly trained sprinters Reality about migration of the nucleus pulposus within the intervertebral disc with changing postures Heel height affects lower extremity frontal plane joint moments during walking Walking on High Heels Changes Muscle Activity and the Dynamics of Human Walking Significantly What is the role of titin in active muscle? Abdominal muscle activation changes if the purpose is to control pelvis motion or thorax motion Calf Stretching in Non-Weight Bearing Versus Weight Bearing Cell phones change the way we walk Direction specific recruitment of rotator cuff muscles during bench press and row Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review Effects of plyometric training on passive stiffness of gastrocnemii Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG How Neurons Make Us Jump: the Neural Control of Stretch-Shortening Cycle Movements Kettlebell swing, snatch and bottoms-up carry: Back and hip muscle activation, motion, and low back loads SECTION 3: PHYSIOLOGY Insulin sensitivity after maximal and endurance resistance training Physically active men show better semen parameters and hormone values than sedentary men Unraveling the neurophysiology of muscle fatigue Muscle fatigue - from motor units to clinical symptoms Muscle time under tension stimulates differential muscle protein sub-fractional synthetic responses in men 36 37 38 39 40 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

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SECTION 4: PHYSICAL THERAPY Assessment of the degree of pelvic tilt within a normal asymptomatic population Comparison of hip rotation range of motion in judo athletes with and without history of low back pain Fascia Research - a Narrative Review Fascia Science and Clinical Applications a Clinician-Researcher's Perspectives Hamstring Strain Injuries are we headed in the right direction? Scapular positioning in unimpaired shoulders, shoulder impingement syndrome, and glenohumeral instability Musculoskeletal myths The effects of an isometric knee extension with hip adduction exercise on selective VMO muscle strengthening Using the Functional Movement Screen to Evaluate the Effectiveness of Training 42 43 44 45 46 47 48 49 50

Strength and Conditioning Research MARCH 2012

SECTION 1 STRENGTH AND CONDITIONING

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Strength and Conditioning Research MARCH 2012

Effect of Core Strength on the Measure of Power in the Extremities, by Shinkle, Nesser, Demchak and McMannus, JSCR, 2012 Background A popular view is that a strong core permits the optimal transfer of forces from the lower body to the upper body. Power transfer is considered important for key athletic activities, such as running and jumping. However, while there is good evidence for core strength playing a role in injury prevention, there is less support for the role of the core in predicting sport performance. Shinkle et al. proposed that this might be because of the lack of core testing specificity to athletic performance. Popular core tests tend to involve static muscle contractions for time, which are useful for predicting low back pain. However, they may be of less use in predicting athletic performance, as this is more dynamic. So what did the researchers do? Based on these observations, Shinkle et al. set out to develop a functional test to assess the role of the core and its impact on sport performance, and to determine how well the core can transfer forces from the lower to the upper body. To test the core dynamically, the researchers used seated 2.7kg medicine ball throws, as follows: Static Forward throw Static Reverse throw Static Left and Right throws Dynamic Forward throw Dynamic Reverse throw Dynamic Left and Right throw What happened? Several weak correlations were identified between the static medicine ball throws and the performance variables: Static reverse throw correlated slightly with countermovement jump, 40-yard dash and the agility run Static left and right throws correlated slightly with bench press, countermovement jump (left only), 40- yard dash and agility run Dynamic forward throw correlated with the 1RM squat and 1RM bench Dynamic left and right correlated with countermovement jump Push press correlated moderately well with 1RM squat, 1RM bench, countermovement jump and agility run

What were the conclusions? The relationship of the dynamic forward throw to the 1RM squat and bench press was explained by the individuals ability to provide anterior stability while resisting forces of an external load and extremity action. It was noted that the forward and reverse dynamic and static throws did not correlate with each other but the static and dynamic lateral throws did correlate. The researchers concluded that this implied the lateral core muscles were primarily responsible for both static and dynamic actions but that this was not the case for the forward and reverse throws. Correlations were identified between the push press and the static and dynamic left and right throws and the static reverse throw. This was interpreted as support for the idea that the symmetry of the lateral aspects of the core is important In addition, a stepwise regression was run in an attempt to determine which dependent variable(s) best predict push press power. Analysis identified 1RM squat as the only predictor. Practical implications The researchers suggest that the core should be trained dynamically in athletic populations to assist in sports performance and the transfer of power from the lower to the upper body.

In addition, the researchers also tested the push press for power. This test was used so that they could correlate the transfer of power from the lower to the upper body with the various measures of dynamic core strength noted in the medicine ball tests. In addition, the study also measured 1RM squat, bench press, countermovement vertical jump, 40-yard dash and an agility run. The subjects were 25 National Collegiate Athletic Association Division I football players.

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Strength and Conditioning Research MARCH 2012

Effect of range of motion on muscle strength and thickness, by Ronei, Gomes, Radelli, Botton, Brown and Bottaro, JSCR, published ahead of print Background There has been much debate concerning the effectiveness of full and partial range-of-motion (ROM) resistance training. In a brief literature review, Ronei et al. conclude that there is no strong consensus regarding the relative effectiveness of full and partial ROM training for strength. More importantly, they note that there has been little investigation into the muscular hypertrophy that results from full and partial ROM training. So what did the researchers do? In consequence of their observations above, Ronei et al. set out to test the differences in muscular hypertrophy of the elbow flexors in forty young men with no resistance training experience. They trained the men 2-days a week for 10 weeks using a periodized training routine where the numbers of sets increased from 2 to 4 over the 10-week period, while the number of reps decreased correspondingly from 20 down to 8. The researchers assigned the men to one of three groups, all doing one elbow flexion exercise. One group used exclusively partial ROM, one exclusively full ROM and one did nothing. The elbow flexion exercise was a bilateral preacher curl, used so that the degree of movement could be controlled carefully. The full ROM was considered to be from 0 to 130 degrees of flexion, while the partial ROM was set so that the elbow could only move from 50 to 100 degrees in the same continuum. The partial ROM was controlled by the use of metal bars at the start and end points of the ROM. The weights were set so that the subjects performed the same number of repetitions in each of the full and partial ROM groups. Obviously, this meant that the partial ROM group used heavier weights than the full ROM group. At the beginning and end of the study, the 1RM of all of the subjects was tested, as was the muscular thickness of their upper arms. The researchers used a sensitive ultrasound apparatus to measure the increases in muscular thickness. What happened? The full ROM 1RM preacher curl increased by 25.7% on average for the full ROM group and 16.0% for the partial ROM group. Similarly, muscular thickness increased by 9.52% in the full ROM group and and 7.37% in the partial ROM group. The researchers note that this result is interesting, as the greater increase in strength and muscular thickness in the full ROM group over the partial ROM group was achieved even though the weight volume lifted was 36% higher in the partial ROM group. Clearly, however, the work done (as measured by the amount of weight lifted a certain distance) was not 36% greater and may have in fact been less. This was not commented upon in the study. Additionally, the partial ROM 1RM was not tested, which may have given different results from the full 1RM. What were the conclusions? The researchers note that full ROM training is better than partial ROM training for developing strength and hypertrophy in untrained individuals. Furthermore, by using their ultrasound apparatus, they detected significant hypertrophy and they note that previous studies that noted a delay in hypertrophy in beginner lifters may have suffered from insensitive equipment. Ronei at al. note that their results are different from those in other studies and observe several possible reasons for this, as follows: The subjects used in this study were beginners, while many other partial/full ROM studies are done with athletes The partial ROM in this study was chosen as the central portion of the lift, which is the easiest part, rather than at a sticking point. Other studies have chosen harder portions of the lift, either at the top or the bottom The exercise used is an isolation movement and not a compound movement, such as the bench press, as is used in other partial/full ROM studies. In compound lifts, a key issue is the transfer from one set of muscles to another

Practical implications The researchers suggest using full ROM for beginner lifters to maximise strength and hypertrophy.

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Strength and Conditioning Research MARCH 2012

Is power training or conventional resistance training better for function in elderly persons? A meta-analysis, by Tschopp, Sattlelmeyer and Hilfiker, Age and Ageing, 2011 Background Tschopp et al. note that in ageing populations, important determinants of independent mobility are muscle strength and power. However strength and power are not equal when it comes to retaining functional status with age. Power declines earlier and faster than strength and has a stronger relationship with functional status than strength. So the researchers decided to review the literature to see whether power training was more effective than strength at improving functional status in older people. So what did the researchers do? The researchers performed a literature search for power and strength training in ageing populations. They defined power training as training where the resistance was moderate and the speed was as fast as possible for the concentric phase. They defined strength training as exercises with high or moderate resistance and a slow concentric phase. As a result of their criteria, the researchers identified 641 studies. For various reasons, 598 of these were immediately rejected as not relevant and 43 were analysed. Of these 43, 11 studies were included in the meta-analysis as relating to the specific issue concerning the difference between strength and power training in elderly populations. It was noted that most of the participants in the included studies were older persons with minor functional limitations. Most of the studies included used training sessions with 23 sets of 812 repetitions, 3-times a week over a period of 8-16 weeks, with a maximum of 24 weeks. As per the criteria set out, the difference between power and strength training consisted in the movement velocity, except in one study where both groups moved as fast as possible but with a different weight. Regarding the functional outcomes of the training modalities, seven of the studies directly evaluated the differential effects of power training versus strength training on functional outcomes (e.g. chair rise tests, box stepping, etc.). In addition, smaller numbers of studies assessed other outcomes, such as self-reported functional ability, balance, walking ability and strength. What were the results? The following results were noted in the case of each outcome: Functional outcomes the researchers note that, following analysis, there is evidence for only a small to medium effect on functional outcomes in favour of the power training compared with strength training. Moreover, they are keen to note that the width of the confidence interval indicates that the data are still compatible with a small, clinically non- relevant effect of power training. Self-reported function the researchers note that there is evidence for only a small effect of power training on self-reported functional outcome compared with conventional strength training. Again, they note that this result might be clinically non-relevant. Balance the outcomes on balance followed the same pattern, in that power training was slightly favoured but not by a significant amount. Walking the outcomes on walking were conflicted. Strength interestingly, the outcomes for muscular strength were in favour of the power training. Power the outcomes for power were also in favour of the power training but not by a significant interval. Muscle mass and, again, the outcomes for power were also in favour of the power training but not by a significant interval.

What were the conclusions? In summary, there was a small-to-medium effect on most functional outcomes in favour of power training compared with strength training. Practical implications The researchers note that power training with moderate resistance at a fast velocity seems to be a feasible method for older persons who are still relatively fit, although safety should be a consideration.

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Strength and Conditioning Research MARCH 2012

Late specialization the key to success in centimeters, grams, or seconds (CGS) sports, by Moesch, Elbe, Haube and Wikman, SJM&SS, 2011 Background A key question in the coaching of athletes is whether success follows early specialization in sports (to the exclusion of other sports) or later specialization following a period of diversification earlier in life. Early specialization This approach maintains that 10,000 hours of deliberate practice are required within the chosen sport, as there is a strong, positive relationship between amount of practice hours and performance. Additionally, the accumulation of these practice hours must match sensitive stages of the biological and cognitive development during childhood and adolescence. An early onset in a given sport is therefore recommended in order to reach expert performance. However, there is also research that suggests the result of such early specialization can reduce intrinsic motivation and lead to higher dropout and burnout Early diversification The path of early diversification is theorised to produce results in that it engenders better intrinsic motivation in the athletes, which pays dividends later their career. Additionally, the wide variety of sport-specific skills that are trained assist in reaching elite performance in the main sport later on. This wide variety of sport-specific skills is thought to be best trained while young, so that the mind can best assimilate them. Moreover, there is some evidence that specializing later can lead to greater cumulative hours spent in the chosen sport. Some studies show that despite the late start, athletes specializing later still managed to complete more hours than their peers who started earlier. So what did the researchers do? The researchers decided to look at a specific selection of sports, based on the assumption that sports with a focus on different capabilities are different in their career development and would therefore be expected to show differences in the specialization age of the successful athletes. Assuming, therefore, that sports sharing similar structural conditions will lead to similar career paths, the researchers decided to focus on CGS sports. CGS sports are those that are measured in centimeters, grams, or seconds and have a high focus on physical capabilities, with lower requirements on technical and tactical factors. The researchers hypothesized that the elite athletes would specialize more intensely than near-elite athletes from adolescence onward, resulting in a higher amount of accumulated practice hours at age 18 and 21. In addition, they supposed that elite athletes would be younger than their near-elite peers when they enter the perfection stage and would spend more years on the senior national team. To test these ideas, they sent out questionnaires to athletes competing in canoeing, cycling, orienteering, rowing, sailing, skiing, swimming, track and field, triathlon and weightlifting. They received 459 responses. What happened? There were significant differences in the responses from the elite and near-elite athletes in as follows: The near-elite athletes accumulated significantly more training hours as early as age 9, and continue to complete more hours through early adolescence until age 15 However, at age 18, the accumulated amount of practice hours for the two groups is roughly the same After age 18, the elite athletes complete more hours, showing a significant difference by age 21 Elite athletes state that they pass important steps within their career (e.g. starting sport, participation at first competition, etc.) at a significant older age than the near-elite athletes The elite athletes spend significantly fewer years on the junior national team but more years on the senior national team

What are the conclusions? The principle that practice hours are critical for athletic success is upheld. However, it also appears that early specialization makes the total practice hours required more difficult to attain than late specialization. Whether that time is better spent diversifying is not possible to say from this study. Practical implications Practice still makes perfect but it may also be useful to consider when that practice is done in an athletes developmental career. Page 5

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Strength and Conditioning Research MARCH 2012

Relationships between national football league combine performance measures, Robbins, JSCR, 2011 Background The National Football League (NFL) implements a test battery at its annual combine. The tests comprise: 9.1m, 18.3m and 36.6m sprint times Vertical and horizontal jump measures 18.3m shuttle and 3-cone drill 102.1kg (225lb) bench press for repetitions So what were the conclusions? Well, Robins notes that there doesnt appear to be any point in doing more than one sprint test at any distance, as the score in the one test would predict the other two anyway. Moreover, there doesnt appear to be any point in doing more than one jump test, as the score in one can be used to predict the other. Finally, there doesnt appear to be any point in doing more than one change-of-direction test, because the score in the one can predict the other. However, there was no strong correlation between the change-of-direction tests and the sprint and jump tests. So sprint ability and jumping ability cannot be used to predict change-of-direction ability. Interestingly, horizontal jump score was better correlated with sprint speed than vertical jump score, which is in conflict with previous research. The horizontal jump was also better correlated with change- of-direction ability than the vertical jump. Robbins suggests that this may be because similar motor skills are involved in horizontal jumping and sprinting and that vertical jumping involves other motor skills. Practical implications Robbins suggests switching one of the sprint tests for a flying start so that it measures top speed rather than acceleration, as all three do at present. Robbins also notes that irrespective of the NFL combine, the horizontal jump may be a better test for coaches to assess explosive power for sprinting than the vertical jump.

However, there is strong reason to suspect that there are significant correlational relationships between sprint ability over short distances, between sprint and jump abilities, and between sprint ability and change-of- direction ability. So are the above tests duplicating each other by measuring the same quality several times over? What did the researcher do? Robbins investigated and analysed data on the combine tests that was publicly available for players who attended the NFL combine from 2005 to 2009 and were drafted in the same year. A total of 1,136 players were included in the study, although all combine draftees did not necessarily complete all physical tests making up the combine so not all of the tests have 1,136 data points. And what were the results? Sprint and sprint the correlations between the 9.1m, 18.3m and 36.6m sprint times were nearly perfect, suggesting that these tests are merely duplicating each other Sprint and jump the correlations between the linear sprint times and jump performance were large to very large Jump and jump the correlation between the jump tasks was very large Change of direction the correlation between the change-of- direction tests was nearly perfect Bench press the bench press was positively correlated with all running drills and inversely correlated with the jump tests

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