Safety Solution for the Powerlifting Squat Improving the Safety for Lifters and Spotters in Competition

Total Page:16

File Type:pdf, Size:1020Kb

Safety Solution for the Powerlifting Squat Improving the Safety for Lifters and Spotters in Competition Safety solution for the powerlifting squat Improving the safety for lifters and spotters in competition Magnus Wikström Industrial Design Engineering, master's level (60 credits) 2020 Luleå University of Technology Department of Business Administration, Technology and Social Sciences SAFETY SOLUTION FOR THE POWERLIFTING SQUAT Improving the safety for lifters and spotters in competition Magnus Wikström 2020 Supervisors: Björn Welde, Karin Sjöö Åkeblom, Lars Eklöf Reviewer: Tobias Persson Examiner: Åsa Wikberg Nilsson ACKNOWLEDGEMENTS I want to thank Eleiko Group and Sigma Industry for the opportunity to do this project as my master thesis. Combining my love for powerlifting with my interest in engineering resulted in my dream master thesis project becoming reality. It has been very educative, having a collaboration between an employer and a consultant firm in the project. Getting a glint into the field of exercise equipment development, as well as the world of engineering consultant. I want to thank Björn Welde from Eleiko for the supervision of this project and Karin Sjöö Åkeblom from Sigma for the coaching and guidance. I also want to thank all the people devoting their time for interviews, data collection, idea generation, and proof reading. Lastly, I want to thank friends and family for the support outside the project. It would not have been possible without you. Luleå, June 2020 Magnus Wikström ABSTRACT In powerlifting the athletes compete to lift as much The result is a feasible conceptual solution that, with weight as possible in the squat, bench press and deadlift, minimal changes on use improve the safety for lifters and pushing their bodies to extreme levels of strength. When spotters. The concept accomplishes this with mechanical lifting heavy weights, safety becomes an important barriers in the form of straps. The straps are mounted concern, especially where the lifters can get injured by to steel beams that attaches to the uprights of the rack the barbell if a lift is unsuccessful. Today in the squat, the and reaches over the athlete, enclosing the barbell. The only safety mechanism available are the spotters, a team concept also includes a pair of extension legs, which of officials who surround the lifter during competition. attaches to the base of the rack, increasing the size of the This product development project aims to improve the footprint and provide additional stability. The solution safety of lifters and spotters in competition. is made to be retrofitted to already existing combo racks made by Eleiko. Key features of the concepts are the This project followed the CDIO process model, going straps passively adjust in height when adjusting the through the four phases of conceive, design, implement, height of the rack and the straps accommodate lifters with and operate. Using literature review, interviews, different grip widths when the rack is in the folded in observations, ergonomic analysis, fault tree analysis gave position. insights and information, which then were comprised into a Product Design Specification. The design phase Keywords: Industrial Design Engineering, User included idea generation using creative sessions, resulting Experience, Ergonomics, Product Development, Safety, a lot of ideas on how the problems could be solved. In the Powerlifting, Squat subsequent phases the ideas were developed using CAD, evaluated using FEM and usability testes, and narrowed down using the PDS. SAMMANFATTNING I styrkelyft tävlar atleter i att lyfta så mycket vikt som Resultatet av projektet är en konceptuell produktlösning, möjligt i delgrenarna, knäböj, bänkpress och marklyft. som med minimal påverkan på lyftare och klovare Det göra att lyftarna pressar sina kroppar till extrema ökar säkerheten i knäböj. Konceptet åstadkommer nivåer av styrka. När tunga vikter ska lyftas är säkerheten det med nylonremmar som agerar mekaniska alltid en angelägenhet, speciellt med tanke på följderna barriärer för skivstången. Remmarna sitter fast i en av klämmas under en skivstång. I dagsläget finns det en stålbalk som sträcker sig över lyftaren och monteras säkerhetsmekanism för knäböj på en styrkelyftstävling. i stolparna på racket. Konceptet innehåller också Klovarna, de funktionärer som omringar lyftaren på ett par förlängningsben som fästs i basen av det podiet har i uppgift att fånga vikten och hjälpa lyftaren befintliga racket. De förbättrar stabiliteten för racket tillbaka i racken om något går fel. Misslyckas dem med genom att utöka fotavtrycket. Konceptet är tänkt att sin uppgift kan det ge ödesdigra konsekvenser. Målet eftermonteras på befintliga styrkelyftsställningar från med det här produktutvecklingsprojektet är att lösa det Eleiko. Nyckelfunktioner för konceptet är den passiva problemet och följaktligen att förbättra säkerheten för höjdjusteringen, höjden på remmarna justeras automatiskt både lyftare och klovare på tävling. när höjden på ställningen ställs in för lyftare av olika längd. Konceptet tillåter även att lyftare att knäböja med Projektet har använt processmodellen CDIO, en brett grepp om stången och infällt rack obehindrat då linjär process som består av fyra steg, conceive, remmarna inte kommer i vägen för armarna. design, implement och operate. Under conceive-fasen undersöktes problemet noggrannare. Med stöd av Nyckelord: Teknisk Design, Användarupplevelse, resultaten från litteraturstudier, intervjuer, observationer, Ergonomi, Produktutveckling, Säkerhet, Styrkelyft, ergonomisk analys och felträdsanalys upprättades Knäböj en designspecifikation. Efter det genererades idéer i kreativa sessioner, vilket resulterade i ett brett spektrum av idéer och möjliga lösningar. I följande faser utvecklades idéerna till koncept med hjälp av CAD. De tidiga koncepten utvärderades sedan med FEM och användartester och skalades ner till ett slutgiltigt koncept med designspecifikationen som utgångspunkt. TABLE OF CONTENTS 1. Introduction 1 4.6 Operate 26 1.1 Background 1 4.6.1 Product usability testing 26 1.2 Stakeholders 2 4.6.2 Material testing - FEM 27 1.2.1 Primary stakeholders 2 4.6.2 Detail design – finalization and visualization 27 1.2.2 Secondary stakeholders 2 4.7 Method Discussion 28 1.3 Objectives and Aims 2 1.4 Research questions 2 5. Results 29 1.5 Scope 3 5.1 Process 29 1.6 Thesis outline 3 5.2 Results from Conceive 29 5.2.1 Movement space calculations 29 2. Context Immersion 4 5.2.2 Interviews 30 2.1 Current state 4 5.2.3 Observation 31 2.1.1 Current situation 4 5.2.4 Fault Tree Analysis 33 2.1.2 Rules and Regulations 7 5.2.5 OWAS 34 2.1.3 Eleiko Group 8 5.2.6 Brand DNA Analysis 35 2.1.4 Base of the project 9 5.2.7 User Need Assessment 36 2.2 Benchmarking 11 5.2.8 Product Design Specification 37 5.3 Results from Design 38 3. Theoretical framework 13 5.3.1 Creative sessions 38 3.1 Industrial Design Engineering 13 5.3.2 Seven early concepts 39 3.2 Product development opportunities 14 5.3.3 Early concept selection 41 3.3 User experience and Usability 14 5.4 Results from Implement 42 3.3.1 User experience 14 5.4.1 Prototyping 42 3.3.2 Usability 14 5.4.2 Three concepts 43 3.4 Safety 15 5.4.3 Concept selection 44 3.4.1 Mechanical hazards 15 5.5 Results from Operate 46 3.5 Fitting the human 16 5.5.1 Product Usability Testing 46 3.5.1 Ergonomics 16 5.5.2 Material testing 47 3.5.2 Human factors 16 5.6 Final Result 48 4. Methods and implementation 18 6. Discussion 54 4.1 Process 18 6.1 Positioning the result 54 4.2 Project planning 19 6.1.1 Industrial Design Engineering 54 4.3 Conceive 19 6.1.2 Product Opportunity 54 4.3.1 Literature review 19 6.1.3 User Experience and Usability 54 4.3.2 Interviews 19 6.1.4 Safety 55 4.3.3 Observations 20 6.1.5 Fitting the human 55 4.3.4 Fault tree analysis (FTA) 20 6.2 Relevance 55 4.3.5 Benchmarking 21 6.3 Sustainability 56 4.3.6 Brand DNA analysis 21 6.4 Reflections about project 56 4.3.7 OWAS 21 6.5 Recommendations for further development 57 4.3.8 User Need Assessment 22 4.3.9 Product Design Specification (PDS) 22 7. Conclusions 59 4.4 Design 23 4.4.1 Brainstorming 23 8. References 61 4.4.2 Method 635 23 4.4.3 Braindrawing 23 4.4.4 Idea Clustering 23 4.4.5 Creative Sessions 23 4.4.6 Sketch Prototyping 24 4.4.7 Dot Voting 25 4.5 Implement 25 4.5.1 Computer-aided Design 25 4.5.2 Mock-up 26 4.5.3 Criteria weighing matrix 26 4.5.4 Concept selection matrix 26 TABLE OF FIGURES Figure 1 Eleiko Group Figure 48 Magnus Wikström Figure 2 Eleiko Group Figure 49 Magnus Wikström Figure 3 Magnus Wikström Figure 50 Magnus Wikström Figure 4 Magnus Wikström Figure 51 Magnus Wikström Figure 5 Magnus Wikström Figure 52 Magnus Wikström Figure 6 Magnus Wikström Figure 53 Magnus Wikström Figure 7 Eleiko Group Figure 54 Magnus Wikström Figure 8 Magnus Wikström Figure 55 Magnus Wikström Figure 9 Magnus Wikström Figure 56 Magnus Wikström Figure 10 Magnus Wikström Figure 57 Magnus Wikström Figure 11 Magnus Wikström Figure 58 Magnus Wikström Figure 12 Magnus Wikström Figure 59 Magnus Wikström Figure 13 Magnus Wikström Figure 60 Magnus Wikström Figure 14 Magnus Wikström Figure 61 Magnus Wikström Figure 15 Magnus Wikström Figure 62 Magnus Wikström Figure 16 Magnus Wikström Figure 63 Magnus Wikström Figure 17 Magnus Wikström Figure 64 Magnus Wikström Figure 18 Eleiko Group Figure 65 Magnus Wikström Figure 19 Magnus Wikström Figure 66 Magnus Wikström Figure 20 Magnus Wikström Figure 67 Magnus Wikström Figure 21 Magnus Wikström Figure 68 Magnus Wikström Figure 22 Eleiko Group Figure 69 Magnus Wikström Figure 23 Magnus Wikström Figure 70 Magnus Wikström Figure 24 Magnus Wikström Figure 71 Magnus Wikström Figure 25 Magnus Wikström Figure 72 Magnus Wikström Figure 26 Magnus Wikström Figure 73 Eleiko Group Figure 27 Magnus Wikström Figure 74 Eleiko Group Figure 28 Magnus Wikström Figure 29 Eleiko Group Figure 30 Magnus Wikström Figure 31 Magnus Wikström APPENDIX Figure 32 Magnus Wikström 1.
Recommended publications
  • The Glory Years 1981 the Huskers Moved Into the West Stadium Strength Complex Located Under the West Stands
    The Glory Years 1981 The Huskers moved into the West Stadium Strength Complex located under the West stands. Nebraska merged the North weight room located in Schulte Field House with the Circuit room from the South Stadium into the West Stadium Strength Complex. At 13,300 sq. ft., it was the largest weight room in the country at the time with the closest being Oklahoma and Indiana with 6500 sq. ft. each. Bob Devaney said, “As long as I’m the Athletic Director we will continue to provide the best opportunity for our student-athletes to develop themselves physically. It has cost us a great deal of money but I feel it has been very worthwhile for our athletic programs.” The space was completed at a cost of $206,000 not counting new equipment. The West Stadium Strength Complex opens. West Stadium Entrance BEFORE. West Stadium Entrance AFTER. 1981 - April 1 Randy Gobel was hired and quickly became one of the significant strength and conditioning hires in history for Nebraska. In addition to his strength coaching abilities he had expertise in facility development that gave me a much needed help. 1981 Nebraska Neon sign Company donated the huge sign above the record platform. Combine running stretching and lifting if you dare to be great. 1981 Coaches had to average two hand held 40 yard dash times before the invention of Electric timing. It was not possible to get an accurate time in the shorter 10 yard dash with hand held watches. The electronic timing system developed by the Nebraska engineer Dr.
    [Show full text]
  • Dinosaur Training Lost Secrets of Strength And
    DINOSAUR TRAINING LOST SECRETS OF STRENGTH AND DEVELOPMENT Brooks D. Kubik Dinosaur Training – Brooks Kubik TABLE OF CONTENTS INTRODUCTION................................................................................................................ 2 PREFACE TO THE FIRST EDITION............................................................................... 3 PREFACE TO THE SECOND EDITION .......................................................................... 6 CHAPTER ONE: THE DINOSAUR ALTERNATIVE......................................................... 7 CHAPTER TWO: PRODUCTIVE TRAINING.................................................................. 13 CHAPTER THREE: AN OUTLINE OF DINOSAUR TRAINING .................................... 17 CHAPTER FOUR: HARD WORK .................................................................................... 26 CHAPTER FIVE: DINOSAUR EXERCISES .................................................................... 33 CHAPTER SIX: ABBREVIATED TRAINING.................................................................. 39 CHAPTER SEVEN: HEAVY WEIGHTS .......................................................................... 43 CHAPTER EIGHT: POUNDAGE PROGRESSION.......................................................... 50 CHAPTER NINE: DEATH SETS ...................................................................................... 56 CHAPTER TEN: MULTIPLE SETS OF LOW REPS ........................................................ 59 CHAPTER ELEVEN: SINGLES......................................................................................
    [Show full text]
  • Free Weights 101: the Power Rack It’S Time to Take Another Look at This Versatile Training Tool
    TRAINING & EQUIPMENT BFS Heavy-Duty Super Cage Free Weights 101: The Power Rack It’s time to take another look at this versatile training tool lthough strength coaches are that can be added to a power rack, design is timeless. One person who always looking for the next such as by replacing the crossbar in knew this was the late Anthony Ditillo. Abig thing to give their athletes front with a chin-up bar, or attaching a Ditillo was an educator in the iron an edge, they must consider that some dip station to the pillars. And yes, the game who “walked the talk,” and his pieces of equipment will never go out of appearance can always be improved, writing could be considered ahead of style. One such item is the power rack. especially with newer production meth- his time. At 5-feet-7, Ditillo at one time Sure, there are many accessories ods and quality paints. But the basic had bulked up to a massive 300 pounds 34 | BIGGER FASTER STRONGER MARCH/APRIL 2012 and could perform seated presses to his racks and use bumper plates and no forehead with 435 pounds for three spotters – this way, if they get stuck reps. Then, to demonstrate his knowl- at the bottom, they simply dump the edge of body composition training, he bar on the platform behind them and reduced to just 190 pounds. One of his hop forward. Because of safety and favorite training tools was the power liability concerns, this technique is rack. not recommended in a school setting.
    [Show full text]
  • IRONMAN Magazine's Bodybuilding Success Blueprint the Big Three
    Only The Strong Shall Survive TheThe BigBig Keep It Simple to Build Your Temple by Bill Starr Photography by Michael Neveux Bench Presses uring the past year I’ve received a pile of requests from 1 IRON MAN read- ers and friends to look over their 3 programs. They’re 3 all stuck and want some advice DDon how to move forward again. Model: David Yeung In every instance I find the same problem—they’re trying to do far too much, either for their current strength level, their age or both. I look over a list of exercises 2 that would make top competitive weightlifters and bodybuilders cringe. Model: Chris Cook Model: Greg Blount Squats 154 APRIL 2005 \ www.ironmanmagazine.com Power Cleans www.ironmanmagazine.com \ APRIL 2005 155 CLICK HERE TO SUBSCRIBE Only The Strong Shall Survive 1 Concentration Curls Chins 2 When a program includes However, there are a few good a dozen or so exercises, you ancillary exercises you can 3 end up spreading your en- add to The Big Three program ergy too thin. without sacrificing your gains. Model: Tamer Elshahat Model: Tamer Model: Eric Domer Even so, when I suggest that they recover from it. That’s due to the should eliminate at least half of fact that over an extended period of wondering, What is a beginner to the exercises, they insist that they diligent training they’ve established think? Most likely that the authors need to do them all if they want a a wide, firm foundation of strength. are experts and know what they’re complete full-body workout.
    [Show full text]
  • THE BFS SET-REP PROGRAM Overcoming Plateaus the BFS Set-Rep System Virtually Eliminates Plateaus
    THE BFS SET-REP PROGRAM Overcoming Plateaus The BFS Set-Rep System virtually eliminates plateaus. You should always be in a position of making progress. No other pro- gram can do this. If you have been doing 3 sets of 10 reps, I set of 15 or 5 sets of 5, you no doubt reach a plateau very quick ly. You must alternate lifts, percentages of maximums, and sets and reps if you want to reach your full potential. Even with more complex systems such as cycle workouts, you will still eventually hit a plateau. The BFS system allows you to alternate your lifts, sets and reps in such a way that a specific workout is repeated only every fifth week. This system has two simple rules: First, establish your records and second, break those records. If you follow this system exactly, you will never reach a plateau. THE OFF-SEASON/IN-SEASON WORKOUTS THE BFS TOTAL OFF-SEASON PROGRAM Monday Tuesday Wednesday Thursday Friday Dot Drill Dot Drill Dot Drill Dot Drill Dot Drill Box Squat* Sprint Work Power Clean Sprint Work Parallel Squat Towel Bench* Plyometricst Hex Bar Plyometricst Bench Press or variation Deadlifttt Flexibility** Flexibility Flexibility** Flexibility Flexibility** Auxiliary Lifts Technique Auxiliary Lifts Technique Auxiliary Lifts * Examples of acceptable Squat Variations: Front Squals or Otic-Legged Squats. Bench Variations: Close Grips, Wide Grips or Inclines. Detailed instruction of the BFS I -2-3^ Flexibility Program and the BFS Dot Drill is available on video, t The effect of Plyometrics can be measured by testing the Vertical Jump and Standing Long Jump.
    [Show full text]
  • BASICS of STRENGTH and CONDITIONING MANUAL Dr
    The National Strength and Conditioning Association’s (NSCA) BASICS OF STRENGTH AND CONDITIONING MANUAL Dr. William A. Sands | Jacob J. Wurth | Dr. Jennifer K. Hewit Table of Contents Chapter 1 | Introduction 7 Lifting a Bar from the Floor 29 What is Expertise? 8 Spotting 29 Increase Safety Awareness 8 Types of Exercises that Require Spotting 29 Develop Your Abilities to Supervise Strength Training and Spotting Overhead Exercises 29 Conditioning Activities 8 Spotting Over-the-Face Exercises 29 An Overview of Strength Training and Conditioning 8 Spotting Considerations for Power Exercises 29 Principles of Training 9 Number of Spotters 29 Overview of Energy Systems 10 Communication Between Athlete and Spotter 29 Conclusion 10 Amount and Timing of Spotting Assistance 30 Spotting Techniques 30 Chapter 2 | Program Design 13 Barbell Bench Press - Spotting Technique 30 How Do We Organize Training? 14 Dumbell Incline Bench Press - Spotting Technique 31 Training Design Terminology 14 Barbell Standing Behind the Neck Shoulder Press - Specific Adaptations to Imposed Demands Spotting Technique 31 (SAID Principle) 14 Barbell Back Squat - Spotting Technique Annual Plan 14 with One Spotter 32 Macrocycle 14 Barbell Back Squat - Spotting Technique with Three Spotters 33 Mesocycle 14 Microcycle 14 Training Lesson 14 Chapter 4 | Exercise Technique 35 Explosive Lifting Day Outline 36 Program 14 Strength Lifting Day Outline 36 Basics of Program Design Decisions 14 Explosive Lifting Day Exercise Technique 36 Training Load Prescriptions 15 1. Clean Progression 36 Rules for Exercise Selection and Prescription 15 1a. Barbell Rack Clean 36 Warm-Up and Stretching 15 1b. Barbell Hang Clean 37 Components of a Warm-Up 16 1c.
    [Show full text]
  • Extreme Powerlifting
    MAGAZINE ISSUE 1, VOLUME 2 • JANUARY 2010 PUBLISHER Andee Bell The debut of POWER was outstanding and I want thank everyone involved 530-661-7585 from the writers to the readers. We had some excellent feedback from our sub- [email protected] scribers. Our goal is to absorb what is said, both positive and negative, and allow EDITOR-AT-XTRA-LARGE that information to help guide us. Mark Bell [email protected] In this issue, we’ve added “Coaches’ Corner” and a Strongman article by Pro Strongman Karl Gillingham. Karl is one-third of the strongest trio of brothers to MANAGING EDITOR Heather Peavey walk the face of the earth: the Gillinghams. ASSOCIATE EDITOR April Donald Karl and his family have been around the ART DIRECTOR/PRODUCTION Paul Graff strength circles for years [email protected] and they know their trade well. Look for more SUBSCRIPTION RATES: US Addresses . .$29/1 year Strongman articles in US Addresses . .$49/2 years upcoming issues of International Addresses . .$65/1 year International Addresses . .$115/2 years POWER. Coaches’ Corner has Address changes send to [email protected] Chris Carlisle, the head SUBSCRIPTIONS AVAILABLE AT strength coach at the University of Southern California, and New Jersey’s own www.thepowermagazine.com Internet icon Zach Even-Esh. Their coaching tips may help you become a better www.SuperTrainingGym.com www.Amazon.com coach, trainer or crazy parent that forces their kid to kick everyone’s ass at their POWER Magazine (ISSN 2150-5411) is given sport. published bi-monthly by Power Media. POSTMASTER: please send address changes to POWER Magazine, “Hoss” Cartwright writes about his top-secret spreadsheet training and the 609 Crystal Springs Dr.
    [Show full text]
  • Husker Power's First 50 Years
    The Early Years Husker Power Timeline Why and How Husker Power became the national leader in strength and conditioning Devaney 60’s Bob Devaney joined Nebraska in 1962 as (Fig 60.1) Coach Bob Devaney later served as Nebraska the Head Football Coach and immediately Athletic Director from 1967 to established the program as a force in 1992. the Big Eight Conference. Prior to Devaney's arrival, Nebraska football had seven consecutive losing seasons. Devaney engineered an immediate turnaround with a 9–2 record in 1962 that included an upset victory over Michigan at Michigan and a victory in the Gotham Bowl at Yankee Stadium over the Miami Hurricanes. Devaney followed with an even better 10–1 season including a perfect 7–0 record in the Big Eight to claim the conference title and an Orange Bowl victory over Auburn. His success continued through 1966, with records of 9–2, 10–1, and 9–2. Consecutive 6–4 seasons followed in 1967 and 1968 and Devaney became subject to a whispering campaign about whether he had peaked. 1966 - The Weight-Loss Experiment Backfired. “Alabama looked at us as a bunch of big, slow guys from the North, and they were fast, quick guys from the South,” said former NU linebacker Adrian Fiala. “When we got done with that game, the Sugar Bowl, and the 1966 season, the next few weeks before conditioning got under way, Bob Devaney told us we had to lose in terms of weight. Everybody was put on a program to lose weight. When you are playing in the Big Eight and you are undersized, things happen, and they are not good.
    [Show full text]
  • Consolidating Orders with Body-Solid As Your One Stop Shop!
    BodySolid.com 2019 Call for Dealer Specials: 1-800-833-1227 CONSOLIDATING ORDERS WITH BODY-SOLID AS YOUR ONE STOP SHOP! Are you paying too many freight bills from your in-store or online, entry-level or commercial-rated, several visits meaning fewer delays, less downtime vendors? Are you tired of coordinating multiple only Body-Solid can offer a complete solution to and more business overall. shipments to arrive at the same time? your customer’s needs. Most Body-Solid products are in-stock and ready to ship with a majority of orders For online sales, one constant complaint is the Body-Solid has the solution with easy consolidation shipping within 24 to 72 hours. price shopping that occurs by consumers. With an in our centrally located warehouse outside of Chicago, unmatched variety of product choices, Body-Solid IL as well as for our international customers from our Over the last few years, Body-Solid has aggressively has the ability to offer exclusive packages that cannot warehouse in Nantong, China. expanded its product lines for the commercial buyer. be found elsewhere and cannot be price shopped as Commercially, turnkey transactions are a competitive easily. Our competitive pallet rates (under $160 to With a product line in excess of 500 items, no other benefit. Having the ability to go to one partner with all 80% of the lower 48 states) incentivize consumers manufacturer has the array of product options that your needs is the key to closing the deal. Best of all, to do all their shopping on one site with one Body-Solid offers.
    [Show full text]
  • Methods to Increase the Effectiveness of Maximal Power Training for The
    © National Strength and Conditioning Association Volume 27, Number 6, pages 24-32 Keywords: bench press; throw; plyometric; periodization; strength Methods to Increase the Effectiveness of Maximal Power Training for the Upper Body Daniel Baker,MHS,CSCS;Robert U.Newton, PhD,CSCS Edith Cowan Universityjoondalup,Western Australia, Australia power, methods for developing upper- (PPS; see 2. 4. 5, 8, 9, U, 25, 26) or summary body power appear to be less explored. other software or testing modalities. Maximal upper body pressing/pushing The load-power curve or profile (Fig- Power training recommendations power is of importance to both American ures I and 2) that is generated for each and rugby football players, as well as box- have typically involved Olympic individual from this testing can aid in ers and martial artists, to enhance the abil- prescribing training (2, 4, 5, 8, 9, 11). Weightlifting and plyometric ex- ity to push away or strike opponents. The For example, an individual whose load- purpose of this article is to outline some power curve is characterized by high ercise prescriptions, paying scant practical methods that have been imple- power outputs with light resistances but mented in our program to develop maxi- also exhibits pronounced reductions in attention to upper body maximal- mal upper-body pressing power in rugby power output with heavier resistances power demands. This article at- league players. Astute coaches will be able would be prescribed more maximal to determine the relevance and application power—oriented and heavy-resistance tempts to redress this situation by fo- of these concepts and methods to the strength training.
    [Show full text]
  • Altering Barbell Kinetics to Enhance Strength-Power Training by Dr
    1 Altering barbell kinetics to enhance strength-power training By Dr. Daniel Baker, Strength Coach Brisbane Broncos, Level 3 Strength Coach, ASCA Master of Strength & Conditioning At the Broncos we pursue strength and power. In a typical weekly cycle where movement-oriented training is performed twice per week for the upper- and lower-body, we have one training day that is aimed at developing strength and the other training day is the explosive power training day ~ however these days are not mutually exclusive in terms of content. We have been doing this for 12 years, since I started at the Broncos in 1995. Lately this approach has become popular and some people call it Conjugate periodization with “Max Effort” and “Dynamic Effort” days. Whatever. Below is a brief rationale and description of some of the methods we use or have used at the Broncos to enhance power development. Maximum strength is defined as the ability to apply force and/or overcome resistances to movement. It is best developed by lifting heavy weights for lower repetitions. When lifting heavy weights in traditional strength exercises (squat, deadlifts, bench presses, chin-ups etc) the movement speed can be quite slow, which is not ideal for power development with more experienced athletes (this will still work to enhance power in less experienced athletes though). But heavy weights and low reps in the basic exercises are best for maximal strength. Maximum power is defined as the work done per unit of time (strength x speed) and it is best developed by use of a more broader range of resistances ~ however there must be acceleration and high movement speed for power to be fully developed.
    [Show full text]
  • The Squat Correctly Spotting the Squat Requires Two Spotters
    Starting Strength Barbell Safety by Matt Reynolds, with William McNeely I wish I were writing this article under different circumstances. Earlier last week, I received the devastating news that my 23-year-old cousin had been involved in a terrible accident. At 8pm, on the night of July 28, 2014, my cousin Kenny was bench pressing alone in an empty, unsupervised corporate gym on a Smith Machine when something went terribly wrong. Kenny lowered the bar down, and evidently, with 175lbs loaded, it was just too heavy. To make matters worse, it was resting on his throat, rather than his chest, where it should have been. He struggled to get the bar off his throat, but even the sure release of adrenaline wasn’t enough, and eventually Kenny gave up. He laid there for 27 long excruciating minutes before a security guard, on his first day of work, saw him and performed CPR – but it was too late. Kenny never regained consciousness, and several days later he was taken off life support and died. How does a 23-year-old kid, with a beautiful wife, 5 brothers and sisters, and two loving parents, lose his life in something so tragic and trivial? A car wreck I can understand. Cancer or sickness I could accept. But an accident in a gym – in the same town I live in, where I own a strength gym, where I coach barbell lifts, where I compete in barbell sports, and where I give lectures on how to properly and safely perform and coach the barbell lifts – seems cruel and devastatingly ironic.
    [Show full text]