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Background Theory

This video aims to concisely address two key fundamental ideas that underpin our exercise prescription at Rise that we believe university may not direct adequate attention to. The first concept is that of the force-velocity curve, and the practical applications of this relationship. As will be discussed, every exercise exists someone on the force-velocity curve, and one of our key goals for training is to ensure that for a given position on the force-velocity curve we aim to maximise "intent" i.e. maximise the force and velocity that is possible for that movement. Failure to properly maximise intent will lead to submaximal training adaptations from both a force and velocity point of view.

The second concept discussed is that of the specificity-overload trade off. Often as a junior coach, there is a this idea that the more specific an exercise is, the better it is. This often results in somewhat "gimmicky" movements being selected because they look to be very similar to the patterns/positions that might be observed in sport. Whilst there is obviously a positive aspect to this (more specific exercises generally transfer better to sport), the trade off is that as an exercise becomes more and more specific, it becomes harder and harder to load it appropriately as extra load will often jeopardise the specificity of the movement. A simple example of this is the squat row (, where the theory generally is that we can better recruit the posterior oblique sling (glute max and contralateral latissimus dorsi) which is a "sport specific recruitment pattern", however if anyone has ever done the exercise before you quickly realise that you can't row very heavy, and you're not really squatting much (it's like a wall sit but easier given the cable resistance counter-balances you). Hence for the sake of a "sport specific recruitment pattern", the ability to load the movement maximally is lost. This is neither a good nor a bad thing, as there is a time and place for specific loading and maximal loading, however it's a consideration that junior coaches have a tendency to overlook!

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