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11-Dec-2018 03:22

The effectiveness of a strength exercise depends on its velocity. Explosive strength is “the steepest increase in strength in the shortest possible time.” Jumping, bounding, plyometrics, and isokinetics are explosive.

Olympic weightlifting is not; it is a speed-strength sport that does not build explosive power.

The pushup is a classic example of a constant resistance body weight exercise, as the weight load is the same on both the lowering and rising phases.

Traditional planks, side planks, squats and lunges are also in this category as the load is constant throughout the movement of the exercise.

Resistance Method Combinations Hill’s equation of muscle contraction states that weights at high velocity produce small force, whereas low velocity against max effort produces the highest force rating.

Our system utilizes this in the following ways: (1) band tension with weights, with overspeed eccentrics that eliminate bar deceleration and create a faster stretch reflex, and (2) chain with weights, for accommodating resistance but without overspeed eccentrics.

Bands also work great with machines (e.g., pec deck, leg press, row, and lat pulldown) by providing optimal tension throughout the range of motion.

As Rowdy Roddy Piper said: “Just when you think you’ve got all the answers, that’s when Westside changes all the questions.” Well, at least that’s what Westside does.

Constant, as the name implies, means that the weight load on the muscle stays the same throughout the exercise.Deadlift Do 6–10 single-speed pulls with bar weight at 50% of your best pull—band at top is about 30%.Strength Speed To build strength speed or slow strength, use more band tension than bar weight.The legs, arms, and trunk start with no motion, accelerate, and then decelerate.