The Adaptions of Strength

Another post for the strength geeks.

If you don’t like getting stronger or faster then this isn’t the post for you

There are a multitude of adaptations that can help you lift more weight

Such as:

1. Motor Unit Recruitment – (how many little groups of neuron guys work together)
2. Motor Unit Rate Coding – (how fast they are actually firing or working)
3. Motor Unit Synchronization – (when one more of them work at the same time)
4. Stretch Shortening Cycle (SSC) – Stored energy in the stretching phase of the muscle contraction being used to help with the contracting phase.

In the Front, Back or Box Squat. If you stay tight through out the lift and then speed up in the last 1/4 at the bottom of the lift, you can utilize your SSC to help increase maximal strength.

Of course how much this technique will actually helps you depends on where your greatest weakness is in force generation.

Basically you can have a great SSC but crap Motor recruitment, so you might end up being faster but still not strong enough to lift the weight.

Different training styles such as Pause squats, Speed squats or Rack squats all shifts the training focus slightly to one adaption or the other.

Most of the time just get stronger by doing the exercise but if you plateau these changes in training styles can help a ton.

Find your weakest adaption(s), train them and watch your strength go up!