Mixing strength training routines

Q:   I love the strength-training information you have been providing in Peak Performance, but I have a question about it. Is it really necessary to complete the general strength phase of training (which emphasises 'circuits' containing a variety of different whole-body exercises) before trying the movement-specific 'special strength' exercises and then the explosive training? Can one mix the various types of strength training by doing some general, special, and explosive strengthening each week, for example? How does a balance board fit into the overall strengthening plan?
Red Deming, Manchester

A:    Bear in mind that the goal of the general strengthening work is to improve whole-body coordination and strength and particularly to maximise 'core' strength in the abs and low back, which makes it easier to perform the special strength moves with better form and efficiency. If your core and upper-body strength are optimal, it will be easier for you to carry out special strength, movement-specific routines like the one-leg squat and high-bench step-up without unnecessary upper body movement. Not having good body control during the special strength exercises might lead to sub-optimal muscle recruitment in your legs, could reduce the number of sets and reps that you are able to carry out and might also thwart your ability to increase the speed of your special strength exertions. (A key progression with the special exercises is to increase your speed to a rate of movement similar to that associated with your sport.) For these reasons I think it is logical to put the general strengthening first.

Nonetheless, once good whole-body strength is achieved, it is possible to mix the various forms of strength training within a fairly short training cycle, such as a seven-day period. In fact, many of the athletes I coach do exactly that. One factor to be concerned about, however, is that if you are always carrying out one form of strength training just once a week, you may not be getting an adequate stimulus to improve significantly in that area. For that reason, I advocate carrying out the general strength (circuit) workouts at least twice a week when you are attempting to build general strength; likewise, I recommend completion of the special strength sessions 2-3 times a week when you are trying to maximise strength during specific movements. After you have established great general and special strength, you can mix the two types of training within a one-week cycle to maintain both types of strength. Since explosive strength training can suddenly place muscles and tendons under unusually high strain loads, it is important to first fortify the muscles and connective tissues with general and special work.

I do like to introduce the balance board fairly early in the strength training progression - within the general strengthening period. However, the balance-board routines at this early stage are not over-taxing and are designed primarily to accustom the athletes to using the board for improving balance and agility. Frequency of board usage gradually increases, particularly during the 'neural' (ie explosive) phase of strength training, when many of the special strength activities (one-leg squats, high-bench step-ups, one-leg hops on the spot, one-leg squats with lateral hops, etc) can be performed very quickly with one foot on the board. This kind of training truly optimises functional strength, coordination, and speed.

Does muscle stretching really enhance recovery?

Q:    Is there any truth in the notion that stretching your leg muscles after a workout can enhance recovery - and make it more likely that your muscles will be ready to carry out a high-quality workout on the following day?
Joe Alstott, Newcastle

A:    That is a very interesting question, which can be partly answered with reference to research carried on on chickens. When chickens' wing muscles are artificially (and gently) stretched, protein synthesis rates inside the wing muscle cells increase appreciably, which would obviously boost recovery.

The only problem with this research is that the wing-stretching occurred over prolonged periods of time. Few human runners would be willing - or able - to keep their quads or hamstrings stretched for as long as two hours after a workout, so we don't know whether the more limited stretching which humans engage in also bolsters protein synthesis.

However, research carried out with rats has also shown that stretching increases muscle growth and inhibits atrophy, and other research has shown that periodic stretching stimulates the transport of amino acids into muscle cells, accelerates protein construction within the cells and thwarts protein degradation. All of these processes would serve to augment the recovery process.

I think it is reasonable in the light of these various findings to assume that thorough stretching after workouts stimulates processes which enhance recovery. In addition, stretching seems to prepare muscles for the more quiescent activities which follow strenuous workouts and - anecdotally - seems to reduce stiffness experienced 24 hours after a workout. Thus, post-workout stretching may be good for recovery in a variety of different ways.