Would it not make sense to spend some time doing higher rep work to build mass once in a while, even though it is going to be non-functional, if only to help protect against injuries?A bigger muscle has the potential to become a stronger muscle?
thats what the GPP is for at the beginning of season.
Is it really possible for a athlete to put on “nonfunctional” mass? Especially with the rigors of training for the regular sport. Higher repetition work helps increase substrate storage and capiliarization, both of which could be beneficial to you. What the man said…GPP.
Yes. Many athletes in the NCAA and professional sports are a product of this tragedy. A strength training program which is founded upon bodybuilding principles (which is all too common in the US) will undoubtedy produce hypertrophied athletes who will likely have lower strength and power:weight ratios than athletes who employ more optimal means and methods of strength development.
This will occur in spite of the rigors of sport practice/conditioning in which you reference.
James
What if the athlete uses 10-20 reps in the GPP phase to build mass, then becomes stronger and faster in the next phase through proper strength and speed development? WIll the mass gained in the first phase still be “nonfunctional”?
In my opinion, only if the mass is developed in the primary muscle groups which most greatly contribute to sprinting.
Meaning, if large biceps are developed during the GPP phase, the mass will still be ‘non-functional’ after SPP, as the hypertrophy would be more optimally utilized by the posterior chain muscles and quadriceps.
Stick to developing the proximally located (close to the torso/core) muscle groups by means of compound lifts (presses, rows, pulls, chins, squats, GM’s, lunges, step ups, etc).
It would be best to hypertrophy the prime movers in the sprint, hamstrings, gluts, adductor magnus, rectus femoris, ilopsoas, TFI.
Muscles responsible for hip flexion and extension respectively.
If you did gain extra mass for these muscles you would need to “innervate” them through a max strength phase.
Take the anology of a growing child they grow bigger increase muscle mass and height and then gain maximal strength in late teens to mid 20s as the nervous system “catches up”.
The same applies to newly bulit muscle mass for athletes. Neuronal activation has to be attempted. In saying that do not forget that sprint training will lead to innervation in a more specific manner as well.
A sequence of hyp followed by max strength followed by speed speed endurance is probably your best bet. It follows the way nature does things, growth of support structures and tissues followed by innervation and full motor control.
Agreed.
Don’t worry Davids there will be some carry over to the beach muscles!
I would only use high reps for hypertrophying prime movers and for prehab work.