Unleashing Your Athletic Training: Force Velocity Curve (EconoFit: Opportunity Costs)

Running up and down the field to practice my left-hand pass, the rugby ball seemed to hit everything except the target. Muscled pumped, I looked down at my hands giving them three squeezes. Increasing blood circulation was my intentional remedy to my utterly lousy passing. Unfortunately, however, the more I passed, the further my balls fell from the target.

Disappointed, I trotted back down to the gym to the plyometric box section, only to find myself struggling to jump up an 18 in. box. My face wore a bewildered expression: Doesn’t seem like my day… I murmured under my breath. The reassurance I sought wasn’t enough. I wanted an explanation: What was I doing wrong?

Athletes, specifically, those who train in the gym – lifting heavy loads – are the most common victims of this afflicting hindrance. One minute you’ll be repping 2 plate deadlifts without an issue, while the next you are chucking balls at the willpower of muscles you have no control over.

Many of you are probably victims of this phenomenon. You go for an intense gym session – strength or hypertrophy training – only to be unable to train for your sport after. The idea that your muscles experience less of a negative impact in terms of flexibility and movement is supported by the Force x Velocity conjecture. In addition to that, what better way to look at graphs from an economic perspective?

Force Velocity Curve

Force Velocity Curve

The Force Velocity Curve is an illustrious and fundamental principle that unravels the relationship between the maximal force your body produces in a movement, and the maximal velocity, or speed, in which your muscles attain completion of movement (often sport/athletic specific movements). Briefly put, the greater the force your muscles exert, which is directly correlated to the weight of the mass you are exerting given that high force is equivalent to acceleration, and thus low velocity and high mass.

The repercussion of choosing high-force movements is that the speed of the activity significantly decreases. Nevertheless by decreasing mass the speed of completion can thus forth increase. With max force needing max mass, it reveals the idea that one cannot attain max force, and max velocity simultaneously, but rather pursue a combination of the two to establish what is known as an optimal training sequence (“OTS'')

How to Know Where to Start on The Force Velocity Curve?

Going back to my lousy passing. What you saw was a training sequence (Non-optimal training sequence “NTS?”) that jumped from force (high weight/strength training) to movement/running/passing (velocity training). Upon some research, I can assure you that my lousy passing perhaps wasn’t solely due to my weaker left-hand, but rather through the ubiquitous concept of the opportunity cost, an idea that is commonly referred to as having “no free lunch” or that everything, regardless of how trivial, must come at the expense of an internal or external factor.

In my case, strength training first came at the opportunity cost of training my velocity movements first – my passing. Beyond just this external opportunity cost is the internal cost: Applying more energy and concentration to the weighted exercises at the beginning of my workout leads to perhaps less attention and care to the forthcoming exercises due to my limited attention span.

Simplified, considering just the opportunity costs of my energy, time, care, and attention, this is what economists label a constant opportunity cost, where if I tradeoff a weight training exercise for 10 minutes of passing and speed work, I will lose a constant amount as I increase the number of weighted exercises or vice versa.

Constant Opportunity Cost

That’s Just the Tip of the Iceberg!

Beyond just weight changes, a core differentiator between force and velocity is the way it takes a toll on different parts of the body. Weight lifting, which is more force/heavy load oriented, centralizes muscle growth and protein synthesis. Conversely, velocity work, such as plyometric jumps and Olympic lifting is more focused on working muscle responses like reaction time, muscle flexibility, tendon/ligament adaptations, and much more.

Now say you allocate around 30 minutes of your time to each of the two systematic training sessions. Evidently with speed work being inherently less muscle growth orientated, the intentional muscular tears aren’t as accentuated, and have less of a negative impact on your body's ability to perform a task (say, my left-hand passes). On the flip side, force training (Deadlifts, Squats, Bench presses, etc…) will have a notable effect on how you perform as all of the allocated time goes into muscular development, compared to a mere 20% - 30% for movement-specific exercises.

If we broaden our scope to combine both types of training into a 60-minute workout, force training first has a greater opportunity cost as it’s more taxing on muscle growth, inhibiting our ability to maximize performance in the following velocity exercises. In other words, the opportunity cost – both external and internal – of doing force exercises first concerning overall performance in the workout is referred to as an increasing opportunity cost because the time spent allocating resources such as time and energy to heavy weight lifting, the more your output diminishes for the velocity exercises.

How About We Just Tell You How to Train?

With all that jargon being said, the most effective way to train is to fall back to the force x velocity curve and surf it. Quite literally, surf it! Starting with speed work, your body can perform the task of exerting a muscle response that will not solely revolve around muscular growth, being less taxing on your body's ability to perform upcoming exercises.

By then moving to power and speed strength, Olympic lifts or power cleans are my next up sector. Still, between full force and speed exercises, these lifts can ensure you get both without being exceedingly demanding on your core muscles.

Ultimately, finishing up on your strength and hypertrophy work you will attain the most effective way to train, by ensuring you don’t hold your body back by overshocking through an NTS – yes, I used NTS (Non-optimal training sequence).

Example: Lower Body Workout Framework (OTS!)

Step 1: Velocity/Speed/Speed Strength

Agility, Ladder Runs, Ski Jumps, Broad Jumps, Double/Triple Broad Jumps, 3-Point Extensions, etc

Step 2: Power

Power Clean, Snatch, Power Jerk, etc

Step 3: Maximal Strength/Strength Speed

Back Squat, Front Squat, Deadlift, RDL, Bulgarian Split Squats, Weighted Calf Raises

Key Takeaways

Mastering the force-velocity curve is essential for optimizing athletic performance. Balancing speed and power exercises maximizes results. Start with speed and velocity movements to preserve energy for subsequent exercises. Transition to power and speed strength exercises to bridge the gap between force and velocity. Conclude with maximal strength and hypertrophy work for comprehensive muscle development. Embrace the force-velocity curve to reach fitness goals effectively. Train smart, utilize the curve, and conquer the game! Follow this secret weapon to achieve peak performance in your sport and excel on the field or court.

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Mechanical Tension: Cellular Activation & Biological Performance Systems

In the pursuit of achieving optimal fitness levels, it is crucial to understand the fundamental principles that govern muscular growth and strength development. One such principle is mechanical tension, which plays a pivotal role in driving adaptation and enhancing athletic performance. This paper aims to delve into the concept of mechanical tension and shed light on how it influences muscular development. By understanding the science behind mechanical tension and incorporating appropriate training strategies, fitness enthusiasts can maximize their gains and take their fitness journey to new heights.

Defining Mechanical Tension:

Mechanical tension refers to the force exerted on muscle fibers during physical activity. It occurs when muscles contract against a resistance, such as weights, resistance bands, or bodyweight exercises. The level of mechanical tension experienced by the muscles is a crucial factor in determining the magnitude of the adaptive response. When mechanical tension exceeds the muscles' current capacity, it creates microtrauma within the muscle fibers. This microtrauma triggers a cascade of physiological processes that lead to muscle repair, growth, and strength gains: Protein Synthesis.

Role of Mechanical Tension in Muscle Growth:

Muscle growth is driven by the need to adapt to increased mechanical tension. When muscles are subjected to resistance training, they undergo a process called protein synthesis, where new contractile proteins are produced to repair and strengthen the muscle fibers that experience the microtrauma. Higher mechanical tension during exercise stimulates a greater protein synthesis response, leading to enhanced muscle growth.

To optimize mechanical tension, it is essential to progressively overload the muscles by gradually increasing the training load over time (ex. increasing weights). This progressive overload principle ensures that the muscles are consistently exposed to new and challenging stimuli, encouraging continuous adaptation and growth. Incorporating exercises that allow for full range of motion and maintaining proper form also helps to maximize mechanical tension, as it targets the muscles more effectively.

Strategies to Enhance Mechanical Tension:

a.) Several strategies can be employed to maximize mechanical tension during workouts. First and foremost, focusing on compound exercises is key. Compound exercises, such as squats, deadlifts, bench presses, and pull-ups, involve multiple muscle groups and joints, allowing for the generation of substantial mechanical tension in multiple body parts. These exercises should form the foundation of any training program aimed at increasing muscle growth and overall strength.

b.) Implementing progressive overload is crucial for sustained development. Gradually increasing the weight, repetitions, or volume of training sessions ensures that the muscles are constantly challenged and forced to adapt. This can be achieved by manipulating variables such as sets, reps, intensity, rest periods, or exercise variations.

c.) Arguably by best suggestion, controlling the eccentric (lengthening) phase of an exercise can further enhance mechanical tension. The eccentric phase is associated with higher force production and muscle damage, leading to greater adaptations. By slowing down the eccentric portion of the movement and focusing on the controlled lowering of the weight, more tension is placed on the muscle fibers, promoting microtrauma, and thus growth.

Key Takeaways:

Mechanical tension is a vital component of muscle growth and strength development. By understanding the principles behind mechanical tension and employing appropriate training strategies, fitness enthusiasts can optimize their workouts to achieve remarkable gains. Incorporating compound exercises, progressively overloading the muscles, and emphasizing the eccentric phase are effective ways to enhance mechanical tension. By applying these strategies consistently and with proper technique, individuals can unlock their full fitness potential and realize their goals for a stronger, more muscular physique.

How to Convince Your Parents Protein Powder Isn’t a Steroid

Throughout this article, I'll explain what protein powder is, how much to take, when to take it, and why your parents, unlike mine, shouldn't think it's a steroid.

What Exactly is Protein Powder?

As protein powder continues to become a mainstream supplement and ingredient, numerous new businesses are developing various forms of protein powders. However, the majority of the powder is generated in the same way. Essentially, the finely packed protein is extracted and concentrated from a variety of foods (such as dairy products, plant-based products, meats, poultry, and so on...). After that, the powder is dried and flavors are added. Yes, it is that simple. Different types of protein powder have varying quantities of protein per gram, however, one scoop typically contains up to 20-30 grams of protein.

How Much Should I Take?

At the end of the day, the quantity of protein you consume is mostly determined by three factors: your level of exercise, your age, and your overall fitness objectives. The Dietary Reference Intake recommends 0.8 grams of protein per kilogram of body weight for the average person (0.36 grams of protein per pound of body weight). However, for a highly physically active individual who frequently exercises, the recommended quantity of protein is 1.4 to 2 grams per kilogram of body weight (around 0.8 grams per pound of body weight).

The second factor to take into consideration is your age. What I mean is that the younger you are (teens to early twenties), the more protein your body will most likely require due to your degree of metabolism and general level of fitness. This may or may not change as you age. The most essential thing is to keep in sync with your body's requirements, listening to your body the more you workout or the more you eat.

The last thing to consider when setting protein intake goals is what your "end" objective is. Although protein consumption for cutting and bulking should be similar, the type of protein you consume may differ based on the number of calories in each protein.

The Main Benefits of Protein Powder

As previously said, most protein powders are just concentrated forms of protein obtained from other foods we eat on a regular basis. The main reason people use protein powder is that it is simple to incorporate into shakes, smoothies, and other foods and gives a high amount of protein while being light to consume. For example, if my daily protein goal is 130 grams, I would need to consume 10 eggs to fulfil that goal. Alternatively, I could combine 7 eggs and One 30 gram scoop of protein with water. This makes meeting my protein goal easier and gives me more flexibility with my protein and calorie consumption.

Meeting those requirements may be accomplished by keeping note of how much protein you consume on a daily basis.

Furthermore, many proteins, such as whey protein, are high in BCAA (Branched-chain Amino Acids). BCAA are necessary amino acids that can only be obtained from eating, and protein supplements usually contain these critical building blocks. High protein intake can have other beneficial effects on muscle growth such as the release of anabolic hormones, key to stimulating muscle growth and development.

Although some believe that protein powder can cause health complications such as weight gain, kidney damage, heart disease, and more, consuming measured doses of protein can lessen or even eliminate these troubles, and again, listening to your body and observing how your body reacts is critical to safely consuming both protein powder, and supplements in general.

Please keep in mind that this is only a simplified description of protein powder and how it works; if you have any more questions or concerns, I recommend consulting with a dietician or a health professional.

3 Simple Key Steps to Convincing Your Parents to Take

1. Communication

   1. This may appear obvious, but discussing what you eat, your fitness objectives, why protein powder is vital, and what precisely protein powder is are all critical things to ask and understand.

2. Understanding

   1. Understanding your parents' or guardians' viewpoint on protein powder is crucial, but as important is for your parents to understand and acknowledge your point of view on the supplement.

3. Education

   1. Educating yourself and your parents/guardians on what protein powder is and the science behind it may make a big difference in whether or not they allow you to use it. Often, it is preconceived notions about what protein powder is that keep people from using it.

Ways to Incorporate Protein Powder

Protein powder is available in a variety of flavours. Incorporating flavours such as chocolate, vanilla, and even coffee is now easier than ever. Most people mix protein powder into smoothies or milkshakes because the flavours combine well and it's healthy to digest, but there are other possibilities. One possibility is to use it as a flavouring in oatmeal or overnight oats. Many branded companies also manufacture protein or energy balls that can include other "superfoods" such as oats, walnuts, blueberries, and so on.

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