Strength vs Power!! Setting it straight.

Strength vs Power, what's the difference and are they related and if how so? These two concepts must be understood in order to determine the correct training agenda. I have seen many routines from athletes in all categories fail because of the lack of proper application of strength and power principals/exercises.

Before we get into discussion we must first understand what is the difference between the two factors. Strength is a principal based of of STRESS/load over and AREA (in this case muscle group). Basically saying how much tension the muscle can withstand before it fails. Power in the other hand is a principal based off of MASS X ACCELERATION. These two different concepts can be best seen by viewing the FORCE / VELOCITY CURVE in understanding the relationships.

What you want to notice is the VERTICAL axis is the force/stress applied to the muscle and the HORIZONTAL axis is the velocity/speed of the movement. Next note the VERTICAL BLUE LINE down the middle of the graph this represents the point of ZERO velocity/speed.

Ok now lets break this down and get down to business :)~ For all you out there looking to build true muscular strength you must see that you need a large amount of force/stress applied to the muscle as you can see on the far left BUT look how it is past the ZERO VELOCITY mark and in the NEGATIVE. This is utilizing the eccentric forces (muscle lengthening aka lowering phase), you body can handle most force in this phase and will respond greatest fully using the eccentric contraction in a fully loaded state. By the law presented the force is highest and the velocity is far in the negative so by the rules you will see most strength gains through this.

but remember this is the extreme end of the spectrum so you want to be careful on how many sets you perform with eccentric movements because their intense. As you make your way across you will see you will enter isometric contraction which is ZERO movement a simple hold of stress and further right into concentric movements. The KICKER here is and which SEPARATES STRENGTH AND POWER is right here, as you put less force against your muscle and the faster you can move because of it will now start working in the POWER realm.

POWER IS MASS X ACCELERATION so speed of movement is a HUGE FACTOR. By taking another look at the CURVE you will see as force decreases your velocity will increase and you will see faster movements created because of the lesser load slowing you down. This is the whole basis behind power, how fast and explosive you can move a weight.

IN CONCLUSION dont get caught up thinking because you are getting stronger you will be more powerful and vice versa. Strength is associated with stress and tension put on the muscle overall and Power is with speed of movement. This is why periodization of your workouts are so important so you can take time focusing on each major subject without having to cram them all in together which can inhibit results. So OBEY THE CURVE AND YOU WILL MAKE TRUE RESULTS WITH STRENGTH OR POWER.

A Muscle Building Must!!! Intramuscular Tension

Intramuscular Tension is a MUST for those looking to build high quality muscle (strength/size). I.T. (Intramuscular Tension) is defined basically as the about of total tension applied to the muscle fibers.

Now lets break this down to see why i am writing an article on this subject. Of course just buy picking up some weights you will have muscle tension no matter what during your movements but this is about how to MAXIMIZE your results through acquiring tension properly and fully. You have three main contractions in a complete movement to maximize I.T. your concentric (muscle shortening/flexing), eccentric (muscle lengthening) and isometric (peak of movement). All of these must be completed under total tension to maximize your stimulus.

Time under tension is golden standard for hypertrophy (muscle growth) so with that being said we want to put as MUCH tension on the muscle as we can for the GREATEST about of time under tension. This is why above i listed all the contractions that we can use to apply tension and we should see time with each specific movement (concentric, eccentric, isometric). Now just imagine and individual doing a standard bicep curl,

To put what i just said into effect the individual would want a smooth, strong, but controlled contraction up but once you hit the top into your isometric contraction your going to want to what i call "hyperflex" the muscle by squeezing tight for about 2 seconds then on your eccentric contraction (lowering/lengthening) take 3-5 seconds to lower (resisting the weight down), and never stop to rest once you come down keep the "TIME UNDER TENSION"

LAST the amount of reps will basically determine your total time engaged and general rule is for maximal strength use 3-8 reps, for hypertrophy (muscle size) 8-15, and endurance 15-above.

The Foam Roller / Self Myofascial Release

"THE FOAM ROLLER"

a hidden gem in the fitness community.

Lets First talk about what this "little sucker" can do for ya. First of all increased muscle tension/tightness can promote alot of exercises/movement problems or pains. First on my list is tendonitis which is inflammation or your muscular tendon which is part of your muscle itself due to repetitive action from the muscle (over-use) or over straining the tendon it self. Secondly when your muscles are to tight they are not allowed to stretch and contract properly giving you decreased active range of motion in movements and decreased muscular performance (reaction speed, strength etc.). Third by using the roller you will be stimulating blood flow to the muscular region increasing vasodilation which will promote again flexibility and when exercising give greater absorption of oxygen for increased output and endurance 3 great reasons right off the bat to start using the foam roller GET STRONGER MORE FLEXIBLE AND DECREASE INJURY RATE AWESOME!!

Lets talk about how to use it correctly. You never want to use fast motions when rolling, use slow steady movements of the roller through the muscle and look for sensitive spots as the roller travels. When you find those sensitive spots YOULL KNOW it will hurt a bit so use your body weight correctly on the roller to minimize pressure if needed. Once you find the sensitive spots either slowly roll back and forth over it and or if pain is great due to large tension in the muscle stop and hold for 20 sec. over the spot till pain subsides and repeat. Continue this same process till you muscle feels smooth to glide over without any major pain or stimulation. There will be a chance that if your muscles are really tight that it will actually take a few difference sessions to completely rid you muscles of unwanted tension so dont worry.

HERE ARE A FEW VIDS THAT WILL HELP DEMONSTRATE HOW TO USE THE FOAM ROLLER

Organization: First Things First in any program

"You have to know where you are coming from in order to know where you are GOING"

Before any fitness goal no matter what direction you are going you must first get organized. Time to start tracking and keeping record of each week, need be for getting that HUGE BENCH / SQUAT or trying to fry of those LAST FEW POUNDS.

Obtaining goals is a form of progression from your starting point through the finished product. Being organized with your goals is like stacking your blocks perfectly to make a nice stair case to the top. You just cant stack your blocks any old way and expect to make the climb. Countless times personally, and with individuals i have worked with have ran into major plateaus not due to their efforts but do to their lack of organization in their efforts ex. not tracking there intake of calories and or their workouts. The body can be very stubborn some times (excluding your lucky few bastards that can gain or loose just by blinking ha) and you will need to force progression either by making sure each 1-2 weeks you add just that extra 2.5 pound weight at the gym or doing those 10 more minutes each day on the treadmill. You will never know those little extra details without recording and keeping track of your goals.

If you truly want to be successful in your goals #1 thing to do is get organized, figure out your plan of attack. Follow your self through your journey making sure you are allowing your self to progress and not be running around in countless circles :)

Checklist of things to do to start being organized with your fitness.

#1 Keep some sort of workout log, recording your daily tasks ex. exercises weights reps performed, times accomplished etc.

#2 Allow progression from your log you have been keeping make sure to increase your strides every few weeks.

#3 Plan ahead, since you have your log and now allowing progression to create your ladder to success your going to want to come up with your game plan before you enter the gym / training session just don't make it up on the run.

Organization can make or break your goals!! So when starting a routine plan it out find a plan of attack and keep on it so you dont get lost during your travels.

Go out and create your ROAD MAP TO SUCESS!!

Welcome to my FIRST BLOG!!!

HEY WHATS UP EVERYONE,

They call me Jason Breakdown and im a personal trainer in the Fresno/Clovis area, you can find me on my facebook page to contact me or even through here in a comment etc BUTTT I will be posting some really rad articles about fitness in all categories so there will be something for everyone and might even help you guys with other goals as well ;) Articles about nutrition, athleticism, strength, power, flexibility. The one thing i have learned about fitness and truly being so is the ability to be versatile, so im going to write a blog to help everyone be a complete machine TOTAL PACKAGE.