Ewfsm n8

The ocial journal of the European Weightlifting Federation - N 8 / September-December 2017
Medically Unexplained
SUMMARY
Symptoms, known as MUS,
are symptoms that do not
belong to a pathological
picture, but express the
non-specic discomfort that
precedes it from a minimum
of six months to a few years.
32
2 EDITORIAL: FOCUS
by Antonio Urso
4 HORIZONTAL JUMP PREDICTS
WEIGHTLIFTING PERFORMANCE
by Rich J. Kite and Adam Spence
18 PROTECTED: ACHILLES TENDON
RUPTURES AND THE NFL
by Andrew Bud Charniga
30 THE USE OF COMPLEMENTARY EXERCISES
TAKEN FROM OLYMPIC WEIGHTLIFTING
AS A MEANS OF RECOVERING FROM
MUS-MEDICALLY UNEXPLAINED SYMPTOMS
by Dario Boschiero, Danilo Vaudagna, Sergio Pederzolli,
Marro Michele, Mattia Fantina, Matteo Bonacina,
Carmine Monaco, Elena Apelgantes, Antonio Urso.
42 THE POWER CLEAN AND
18
POWER SNATCH FROM THE KNEE
by Timothy J. Suchomel, Brad H. DeWees
e Ambrose J. Serrano
52 MUSCLE ACTIVATION PATTERNS
Weightlifters train such that all the DURING DIFFERENTSQUAT TECHNIQUES
muscles, tendons and ligaments of the by Lindsay V. Slater and Joseph M. Hart
lower extremities perform as a single
leg spring. The unrestricted movement 66 -ALANINE SUPPLEMENTATION FOR THE
of all the supple weightlifters joints, COMPETITIVE ATHLETE
muscles, tendons and ligaments of by Jay R. Hoffman
the leg spring are interconnected,
interdependent and of course, inter- 76 EDITORIAL GUIDELINES
conditional.
78 ABSTRACTS
2
The official journal of the European Weightlifting Federation
EDITORIAL
F ocus
There is no training session, no as an analogy and synonym. But example would have us believe.
competition, in which this term - fo- are focus and attention the same In 1958, Donald Broadbent had
cus - is not repeated, and by several thing, the same reality evoked in already reconstructed the model
individuals, either as encourage- different ways? In actual fact they of the selection of stimuli at the
ment, or as self-encouragement. are not. Attention can be defined sensory peripheral level, arguing
Focus is often considered the fer- as the mental state in which our that the human sensory periphery
tile soil to which both cognitive and minds are attracted to a particular is very similar to information
physical abilities are directed. If you event of interest, it may be either channels where the said informa-
are focused you perform better, we active or passive. It is a condition tion, arriving along and thanks to
all agree on this. But, if this is true that anticipates the state of focus these channels, is first stored in
(and I dont think there can be any and prepares it. Focus, therefore, the short-term memory and then
doubts about it), what do we inside by deduction is the ability to be able elaborated: however, given that
the process called training to deve- to concentrate on a certain point of short-term memory is not capable
lop this feature? I ask myself, and I reference, of interest; however, it is of receiving all incoming informa-
ask you, dear (and perhaps focu- also the ability to bring our attention at the same time, it is therefo-
sed) readers, because this question tion back to the same point, in case re obliged to select, technically to
plagued me during the Rio Olympic we are distracted by something or activate a filter that alternates
Games, especially when I happened attracted by something else. Very the opening and closing of certain
to witness an athlete winning a simple so far: but, how does this perceptive channels.
medal, or two or more contenders interaction work under stress? J. A. Deutsch & D. Deutsch, unlike
losing out on the same medal. I was Obviously, we cannot provide an Broadbent, argued that the se-
trying to understand this aspect, unambiguous or straightforward lection of the stimuli received in
actually also wondering why we answer: everything is not as sim- the sensory channels occurs throu-
often use the term attention ple and predictable as the above gh an elaborative analysis a priori.
3
N 8 / September-December 2017
Then in 1992, Schnpflug was able effect is known - the Stroop effect. facilitates better decisions. It im-
to support this hypothesis, claiming Individuals are shown words prin- plies a process of self-awareness,
that there can be no attention if ted in different colours, and they which is one of the most important
there is no prior recognition of the are asked to ignore the words and to principles of success, bringing an
object or phenomenon. report only the colour of the words. inner control that helps people cho-
According to Baddeley (1986), at- Typically, the task was executed to ose what to do or not to do in life.
tention is a complex and costly pro- perfection, except for cases in which Other Focus: this is the link with pe-
cess in terms of energy and, there- the words represented the names ople in an individuals life. It invol-
fore, has limited ability over time. of actual colours which were diffe- ves emotional empathy, cognitive
It is organised in two sub-systems rent from the colour of the ink. In empathy, which gives people the
called the phonological-articular this case, the shortcoming was due ability to understand another per-
loop, the phonological understan- to the perception of the meaning sons way of thinking and of seeing,
ding of information, and the vi- of the word almost automatically although, at least apparently, there
suo-spatial sketchpad, which has made by the exercise, which normal- are no analogies. It encourages, al-
the task of sending information to ly facilitates reading but which, in lowing people to put the feelings of
the medium and long term memory. this particular case, represented a another person above their own.
Both elements are part of a larger disruptive element. The Stroop ef- Outer Focus: provides a view of the
container called the Working Me- fect can be considered an example bigger picture. The most successful
mory. This model of working memory of the failure of selective attention. people are able to navigate on mul-
proposes a conception of memory Daniel Goleman, a psychologist and tiple systems and to have full awa-
interpreted not as a series of mne- science journalist, has recently pu- reness of their impact on the world.
monic warehouses, but rather as an blished an interesting book entitled At all levels of sport, only in a few
active cognitive system through the Focus: The Hidden Driver of Excel- cases, such as Formula 1 and/or
extraordinary effort of the frontal lence, which deals with the topic shooting sports, have I been able to
lobe. According to Normans theory of attentive processes from various systematically see a programmatic
of attention, the selection is not points of view. Goleman claims that and practical study both in training
performed through the blockage the attentive processes in question and in competition. I wonder then,
or the filter of the sensory informa- are closely related to the quality of if in other sports, the attentive pro-
tion, but by selectively processing life. The success or failure of people cesses are of such little importance
the information already activated in all spheres of life, in his opinion, that its enough to say, Remember
in the memory by the sensory in- depends primarily on focus. He be- to focus! Or if, on the contrary, at-
formation that is being collected. lieves that successful people ma- tention deserves all our .... atten-
The demonstration of this automa- ster three main types of focus: tion!
tion was shown in an experiment Inner Focus: is about people and Antonio Urso
carried out by Stroop, by which its their insights, it guides values and
EWF President
4
HORIZONTAL
JUMP
PREDICTS
WEIGHTLIFTING
PERFORMANCE
BY Rich J. Kite and Adam Spence
5
6 HORIZONTAL JUMP PREDICTS WEIGHTLIFTING PERFORMANCE
Introduction throw with a weighted ball. A win- tinued upward momentum as the
Talent Identification (TID) is a pro- ning performance in weightlifting lifters body is reoriented during
cess through which a sports go- requires the athlete to achieve the the pull phases, movements are
verning body attempts to assess highest possible total across two performed quickly necessitating a
potential future performers. Un- movements: the snatch, and the high rate of force production15. It is
fortunately, many athletes will fail clean and jerk. Body mass has a for this reason that high-force and
to reach the highest level of their strong influence on the total wei- high-speed training modalities
chosen sport, despite displaying ght lifted, and so competitors are are used to improve weightlifting
high levels of skill and physical fi- grouped into categories based on performance. Equally, the use of
tness. Due to the transferable na- their size. Adjusting measures of tests such as jumping, throwing,
ture of many skills, the TID process strength to compare performan- and sprinting may be relevant in
may aim to match these athletes ces across these categories in a a TID protocol due to the strength
to an alternative or more suitable strength and conditioning setting and power characteristics they
sport29. Physical tests are often in- is most commonly achieved throu- share with weightlifting.
cluded as part of a TID process, and gh a ratio scaling method. Howe-
may have a particular relevance to ver, as the relationship between Vertical and horizontal jumps have
sports that do not require percep- strength and mass is not linear10, been used as surrogate measu-
tual-cognitive capability, especially ratio scaling provides a bias in fa- res of impulse within a number of
within closed-skill sports such as vour of lighter lifters. Allometric sports41,5. Whilst vertical jumping
weightlifting43,39. British Weight scaling provides a more appro- tests are most commonly used
Lifting (BWL), the UK national go- priate method of adjusting lifting in TID protocols, the relevance of
verning body to the sport of wei- performances, although some the standing long jump to wei-
ghtlifting, currently uses a battery bias is still present21. Comparisons ghtlifting performance has yet
of physical tests in an attempt to in a competitive environment are to be established. Vertical jumps
identify potentially talented athle- achieved by using a scaling expo- and weightlifting movements
tes currently training and compe- nent known as the Sinclair coef- have been shown to have a high
ting in other sports. The full proto- ficient. The Sinclair coefficient is degree of mechanical similarity11,
col from BWL consists of flexibility, recalculated for every Olympic 13
, and so their use in testing pro-
anthropometric, and physical te- year, and is based on the record tocols relevant to weightlifting
sting, and is conducted over a num- performances of the previous ye- is unsurprising. However, as sur-
ber of phases. As the first phase of ars. Despite their limitations, ratio rogate measures of lower body
the BWL TID protocol is carried out and allometric scaling methods impulse performance, jumping
at different locations, equipment are still useful for making compa- tests are only able to provide par-
transportation and assembly ne- risons in a training environment. tial explanations of weightlifting
eds to be considered. Equally, tar- For athletes with a competitive to- performance. For example, coun-
geted athletes for this first phase tal, the Sinclair coefficient is most termovement vertical jumps have
of TID may have little or no previous relevant10. The competitive wei- been able to account for betwe-
experience in weightlifting, mea- ghtlifter will lift a loaded barbell en 23% and 56% of weightlifting
ning the selected tests should re- from a stationary position on the performance4, 16, 40. In combination
present movements or tasks that floor to an overhead position in with tests measuring different
would be familiar across a number either one (snatch), or two (clean characteristics across the stren-
of sports. Both of these factors fa- and jerk) movements. To achieve gth-speed continuum, a more
vour the use of simple field tests. the required impulse for propul- complete picture may begin to
Initial versions of the BWL TID pro- sion, the lifter must apply large emerge. There is currently a lack of
tocol required athletes to perform magnitudes of force to the bar17, 22. published research investigating
a vertical jump, a horizontal jump, In order to take advantage of the the relevance of horizontal jump
a 30 m sprint, and an overhead stretch reflex, and to ensure con- performance to weightlifting,
HORIZONTAL JUMP PREDICTS WEIGHTLIFTING PERFORMANCE 7
however the simplicity of testing weightlifting performance, and formance than lower-body focu-
might make this a suitable alterna- sprint ability, the inclusion of a sed tests alone.
tive to vertical jump assessment25. sprint test within a TID protocol for Whilst each of the tests included
weightlifting might provide addi- in the BWL TID phase-one protocol
The 30 m sprint has been used tional performance explanations. had been selected based on avai-
extensively as a marker for spe- The propulsion of an external lable literature and biomechanical
ed, as well as an anaerobic per- object is a central principle to consideration, the predictive abili-
formance measure41. Although weightlifting. Therefore, the use ty of this combination of tests was
there have been various studies of medicine ball throwing tests not originally assessed.
that demonstrate the efficacy of may be warranted within a TID te-
weightlifting training to increa- sting protocol. The relationships The purpose of this study is to as-
se performance on sprinting27,38, between weighted throws and sess the relevance of the tests
there is little research assessing weightlifting performance have used in the BWL TID protocol to
the relationships of sprint perfor- received little research attention. weightlifting performance. The re-
mance to weightlifting. However, However, Stone et al.35 did note sults were used to provide an un-
the impact of lower-limb strength strong relationships between the derpinning rationale to adapt and
qualities on sprint performance snatch and throwing performan- optimise the protocol. Furthermo-
are well established33,42. Likewise, ce. As throwing requires a coordi- re, these results can also provide a
lower body strength is strongly re- nated interaction between the up- foundation from which additional
lated to weightlifting performan- per- and lower-body8,17, weighted research can identify appropriate
ce2, 37. Due to the inter-relationship throws may be able to explain test selection for athletes of diffe-
between lower-limb strength, more variance in weightlifting per- rent backgrounds.
Materials Marys University ethics sub-com- low intensity jogging, five minutes
and methods mittee who determined that the of dynamic stretching, and conclu-
study was in accordance with the ded with three 20 m accelerations.
EXPERIMENTAL APPROACH Helsinki declaration. Twelve volun- All tests were completed in an in-
TO THE PROBLEM teers provided written informed door sports facility on a synthetic
The purpose of this study was to consent to participate in this stu- surface.
determine the relevance of a sim- dy. This sample was comprised of Sprint testing
ple field-test battery to weightli- seven males and five females of a Thirty metre sprint time (30ST)
fting performance, using volun- mixed standard, all of whom were was measured using single beam
teers who are already competent actively training and competing light gates (Brower, USA) placed at
weightlifters. Subjects were re- in the sport of weightlifting (Indi- 0 and 30 m, whilst the participants
quired to attend a testing session vidual participant characteristics start-line was placed at -0.70 m.
within the two weeks following a can be found in table 1). Participan- Participants were required to start
scheduled and formally officiated ts were provided with both written the sprint with one hand on the
weightlifting competition. The te- and verbal information about the start line, known as a three-point
sting session consisted of a 30 m study prior to commencement. start position. Participants were
sprint, a vertical jump, a horizon- instructed to sprint past the final
tal jump, and an overhead medi- PROCEDURES set of light gates before decelera-
cine ball throw. These tests were Participants were required to at- ting. Participants were required to
selected based on their perceived tend a testing session within two perform three successful attemp-
relevance to weightlifting perfor- weeks of a scheduled and officia- ts, with no less than two minutes
mance, the ease of administering ted weightlifting competition. The of passive recovery between at-
these tests at different locations, BWL TID testing battery is compri- tempts. The fastest sprint time
and the simplicity of the tasks al- sed of four tests in the following was used for the statistical analy-
lowing non-weightlifting athletes order: a 30 m sprint, a vertical jump sis. The typical error expressed as
to successfully perform them. test, a horizontal jump test, and a percentage (%TE) in 30 m sprint
an overhead medicine ball throw. testing has been reported as 2%14.
SUBJECTS Participants underwent a stan- Vertical jump
Prior to participant recruitment, dardised warm-up prior to testing, Participants were required to per-
ethical consent was attained by St. which consisted of five minutes of form vertical countermovement
jumps (VJ) with each foot placed Overhead medicine ball throw participants were required to have
on one of two portable force pla- Participants were instructed to been scheduled into a training
tforms (PAS010660; Pasco, USA). face the opposite way to the di- plan for a minimum of 12 weeks,
The participants held their hands rection of the throw with their and had to be officiated by quali-
on their hips for the duration of feet placed comfortably apart. fied BWL referees. Absolute lifts
the jump. Participants perfor- The participants were required to and totals, lifts and totals scaled
med the countermovement to a begin the overhead medicine ball to body mass (ratio), and lifts and
self-prescribed depth, and at a throw (MBT) with the ball held at totals scaled to body mass raised
speed that they felt would allow overhead with straight arms. The to the power of 0.67 (allometric)
them to perform their best. Force participants were then required were all included in the statistical
data were exported and analysed to perform a countermovement, analysis. To assess the predictive
offline. Jump height was calcula- bringing the medicine ball down capability of the testing battery,
ted using the double integration between their legs, before force- weightlifting competitive perfor-
method to establish peak vertical fully extending through a triple ex- mance was considered as the Sin-
centre of mass displacement32. tension pattern to throw the ball clair total. The Sinclair total is the
Participants were required to per- overhead. The participants were product of the absolute total and
form three successful attempts, instructed to throw for distance. the Sinclair coefficient. The Sin-
with a self-prescribed rest period The arms were required to remain clair coefficient for 2013-2016 is
between attempts. The highest straight throughout the throw. calculated as:
jump was used for the statistical Males were required to throw a 6
analysis. The %TE in CMJ testing kg medicine ball, whilst females Sinclair coefficient=10AX
has been reported as between 4 were required to throw a 4 kg me-
and 7%26. dicine ball, corresponding to 7 and Where:
Horizontal jump 5% of body mass respectively. The A (male)= 0.794358141
The horizontal jump (HJ) requi- distance was measured from the A (female) = 0.897269740
red the participants to jump as
far forwards as possible from a
heel of the participant in their ini-
tial start position, to the point the
(X)
X= log10 b
standing start. Participants were medicine ball made first contact Where:
allowed to use an arm swing, and with the floor. Throw distance was X= body mass
were required to perform an initial recorded by the same investiga- b (male)= 174.393
countermovement to a self-pre- tor throughout the data collection b (female) = 148.026
scribed depth. The participants period. Participants were requi-
were instructed to jump for di- red to perform three successful STATISTICAL
stance. Any movement following attempts, with a self-prescribed ANALYSIS
the landing resulted in a foul at- rest period between attempts. Statistical analysis was carried out
tempt. The distance between the The furthest throw was used for using IBM SPSS 22 (IBM Corpora-
participants toe at the start posi- the statistical analysis. The MBT tion: Armonk, NY). A Shapiro-Wilk
tion and the heel that was furthest has previously been considered to test was used in combination with
back upon landing was recorded have good test-retest reliability, visual inspection of Q-Q plots to
to the nearest centimetre. parti- based on an intraclass correlation assess normality of all variables.
cipants were required to perform coefficient of 0.99634. A Pearsons product-moment cor-
three successful attempts, with a Weightlifting performance relation (r) was used to determine
self-prescribed rest period betwe- Weightlifting performance was the relationships between the HJ,
en attempts. The furthest jump established from a competition VJ, 30 m sprint, MBT, and the mea-
was used for the statistical analy- held within two weeks prior to sures of weightlifting performan-
sis. The %TE in HJ testing has been completing the testing battery. ce. Correlation coefficients were
reported as 2%23. All competitions attended by the defined as trivial when r <0.10,
Table 1. Participant characteristics, including weightlifting performance

Clean
Clean Clean Snatch Total Total Total
Participant Mass Snatch Snatch & Jerk Total
& Jerk & Jerk (Allome- (Ra- (Allo- (Sin-
Number (kg) (kg) (Ratio) (Allo- (kg)
(kg) (Ratio) tric) tio) metric) clair)
metric)
1 (F) 83 35 45 0.42 0.54 1.81 2.33 80 0.96 4.14 91.2
2 (F) 104 62 72 0.60 0.69 2.77 3.21 134 1.29 5.98 140.7
3 (F) 105 62 78 0.59 0.75 2.75 3.46 140 1.34 6.21 146.6
4 (F) 52 40 60 0.77 1.15 2.83 4.25 100 1.92 7.08 153.2
5 70 50 90 0.71 1.29 2.90 5.22 140 2.00 8.13 186.6
6 (F) 58 60 75 1.03 1.29 3.95 4.94 135 2.33 8.89 190.1
7 95 93 100 0.98 1.05 4.40 4.73 193 2.03 9.13 219.2
8 123 100 145 0.81 1.18 3.98 5.77 245 1.99 9.75 255.5
9 94 100 131 1.06 1.39 4.76 6.24 231 2.46 11.01 263.5
10 82 105 126 1.28 1.54 5.48 6.58 231 2.82 12.06 281.1
11 85 110 138 1.29 1.62 5.61 7.03 248 2.92 12.64 296.4
12 79 130 153 1.65 1.94 6.96 8.19 283 3.58 15.15 351.4
Mean 86 79 101 0.93 1.20 4.02 5.16 180 2.14 9.18 214.6
s 20 31 36 0.35 0.41 1.50 1.71 66 0.75 3.16 76.5
F = female. Absolute results are measured in kg, ratio results are reported as multiples of body mass, allometric results
are reported as multiples of body mass raised to the power of 0.67. Sinclair total is the product of the absolute total and
the Sinclair coefficient
Table 2. Testing battery results

Participant 30ST VJ HJ MBT
Number (s) (cm) (cm) (cm)
1 (F) 5.53 25.4 135 590
2 (F) 5.39 32.7 183 740
3 (F) 4.83 35.5 190 940
4 (F) 4.81 46.7 216 985
5 4.44 43.4 229 726
6 (F) 4.18 47.6 231 610
7 4.24 42.3 249 1235
8 4.59 55.7 257 1430
9 4.65 48.0 243 990
10 4.46 56.3 264 750
11 4.28 52.8 259 1080
12 4.29 57.9 266 960
Mean 4.64 45.4 227 920
s 0.44 10.1 40 252
F = female.
small when r = 0.11-0.30, modera- are provided in table 1, and the re- most strongly related to Sinclair
te when r = 0.31-0.50, large when sults of the testing battery for all total (r = 0.90; 95% CI [0.67, 0.97]),
r = 0.51-0.70, and very large when participants are provided in table shown in figure 1. Results from
r >0.7112. 95% confidence intervals 2. The coefficient of variation (CV) the 30ST, VJ, and HJ tests were en-
(95% CI) were also calculated for for all weightlifting performance tered into a stepwise regression
the correlation coefficients. Predi- measures were between 33 and analysis, using Sinclair total as the
ctors of weightlifting competitive 39%, indicating a wide range of dependent variable. The results of
performance (Sinclair total) were competitive standards. The resul- this analysis indicated the HJ was
identified using a stepwise regres- ts of the correlational analysis are the strongest predictor of weight-
sion analysis. Only the best single presented in table 3. The MBT was lifting performance, accounting
variable model was accepted due not significantly related to any for 79% of the variation in Sinclair
to the sample size. As the partici- of the weightlifting performance total (SEE = 35; F = 42.5; p <0.001).
pants were drawn from an oppor- measures, however demonstrated The equation predicting weightli-
tunity sample, a post hoc power a large significant relationship to fting performance from the HJ is
analysis was carried out using R absolute clean & jerk performance included in figure 1. The post hoc
(package pwr, with extension (r = 0.58; 95% CI [0.01, 0.87]). The power analysis was conducted on
powerSurvEpi)6,31. Alpha was set VJ demonstrated very large signifi- the lowest and highest significant
at 0.05, and beta at 0.20. cant relationships to all measures correlation to weightlifting perfor-
of weightlifting performance, but mance (Sinclair total). Using this
Results was most strongly related to Sin- sample of 12 participants (where
Visual inspection of Q-Q plots and clair total (r = 0.89; 95% CI [0.65, alpha was set a priori at 0.05, and
the results of the Shapiro-Wilk 0.97]). The HJ test demonstrated beta at 0.20), a Pearsons product
test indicated none of the data very large significant relation- moment correlation coefficient of
violated assumptions of normali- ships to all measures of weightli- -0.72 and 0.90 return powers of
ty. The weightlifting performances fting performance, and was also 0.80 and 0.99, respectively.
350
300
250
Sinclair Total (kg)
200
150
100 Adjusted R2 = 0.79
50 Sinclair Total = -177.2 + (HJ x 1.73)
0 Figure No. 1
100 125 150 175 200 225 250 275 300 Relationship
between HJ
HJ Distance (cm) distance and
Sinclair total.
Table 3. Results of the correlation analysis

Clean & Snatch Clean &
Snatch Clean & Snatch Total Total Total (Al- Total
Jerk (Ra- (Allome- Jerk (Al-
(kg) Jerk (kg) (Ratio) (kg) (Ratio) lometric) (Sinclair)
tio) tric) lometric)
-0.58 -0.61 -0.73 -0.78 -0.70 -0.75 -0.60 -0.77 -0.74 -0.72
30ST [-0.87, [-0.88, [-0.92, [-0.94, [-0.91, [-0.93, [-0.87, [-0.93, [-0.92, [-0.91,
-0.01] -0.05] -0.28] -0.37] -0.22] -0.32] -0.05] -0.36] -0.29] -0.24]
0.76 0.83 0.83 0.91 0.83 0.92 0.81 0.89 0.90 0.89
VJ [0.32, [0.49, [0.49, [0.69, [0.48, [0.73, [0.44, [0.63, [0.64, [0.65,
0.93] 0.95] 0.95] 0.97] 0.95] 0.98] 0.94] 0.97] 0.97] 0.97]
0.81 0.85 0.83 0.87 0.84 0.90 0.84 0.86 0.89 0.90
HJ [0.43, [0.54, [0.48, [0.59, [0.52, [0.68, [0.51, [0.57, [0.64, [0.67,
0.94] 0.96] 0.95] 0.96] 0.96] 0.97] 0.95] 0.96] 0.97] 0.97]
0.53 0.58 0.22 0.22 0.33 0.36 0.57 0.22 0.35 0.27
MBT [-0.07, [0.01, [-0.41, [-0.41, [-0.30, [-0.28, [-0.01, [-0.40, [-0.28, [-0.17,
0.85] 0.87] 0.70] 0.70] 0.76] 0.77] 0.86] 0.71] 0.77] 0.81]
Values are provided as Pearsons product moment correlation coefficient (r) with 95% confidence intervals in square
brackets. Confidence intervals that do not cross zero indicate significant correlations.
Discussion of the variance in Sinclair total. another (r = 0.94), and so are both
The purpose of this study was to The key finding of this study is the a demonstration of a common
provide insight into the relevan- strength of the HJ in predicting physical competency. Unfortuna-
ce of the BWL TID testing battery. weightlifting performance. The HJ tely, accurate and reliable testing
The relevance of these tests to has been used as an assessment of vertical jump performance re-
weightlifting performance, defi- tool in numerous athletic environ- quires the use of force platforms
ned as Sinclair total, was assessed ments, and has been used to pre- or contact mats, both of which mi-
using 12 weightlifters, all of whom dict athletic performance across ght be prohibitively expensive for
varied greatly in respect to cur- a range of running distances, many smaller weightlifting clubs.
rent performances and training long jump and triple jump, and However, horizontal jump perfor-
history. The findings of this study noted as an effective assessment mance measured by tape measure
demonstrate large and very large of lower body power1,20. However, has been found to be a valid per-
relationships between the 30ST, the HJ has not been given much formance measure25, and might
VJ, and HJ to weightlifting per- attention in regards to its position provide a cheap and logistically
formance. While the MBT was not within power sports, unlike the VJ, favourable method of assessing
found to be significantly related to which has been found to be stron- lower limb impulse capabilities.
weightlifting performance, it was gly correlated with a number of VJ performance is a commonly
significantly correlated with abso- athletic power movements, such used surrogate measure of high
lute clean and jerk (CJ) performan- as weightlifting, sprinting and force and high velocity lower limb
ce. Despite the common emphasis throwing1,30. It should be noted extension capability, and is thou-
of relationships between vertical however, not only did the HJ and ght to correspond with weightli-
jumping and weightlifting perfor- VJ demonstrate practically com- fting performance. The relevance
mance9, the results of our analysis parable relationships with Sinclair of the VJ to weightlifting perfor-
demonstrated HJ as the strongest total (r = 0.90, and 0.89, respecti- mance has been established from
single predictor of weightlifting vely), but HJ and VJ were found studies assessing the underpin-
performance, able to explain 79% to be highly correlated with one ning biomechanics3,13,22, training
studies7,18,38, and investigations to predict athletic performance
of performance correlates4,28,40. in shotput (r = 0.72)1, and shown
Large relationships between VJ to have a large correlation with
and weightlifting performance (r sprint acceleration
= 0.71-0.83)40, the snatch (r = 0.60- (r = 0.61)30, peak sprint velocity (r
0.75)4,40, and the clean and jerk = 0.67)30, and a very large correla-
(r = 0.59-0.79)4,28 40 have previou- tion to strength
sly been reported. The findings of (r = 0.81)30. Additionally, it is no-
this study demonstrate very large teworthy that Peterson, Alvar &
relationships between VJ and me- Rhea30 found a large correlation to
asures of absolute weightlifting sprint performance only in fema-
performance, and relative weight- les (r = 0.61-0.66), with a weaker
lifting performance. In compari- correlation with males (r = 0.42-
son, Vizcaya et al.40 found very lar- 0.48). This potentially highlights
ge relationships between Sinclair sex differences in underpinning
total and the deep squat jump biomotor qualities, which is worth
(r = 0.83), the squat jump (r = 0.71), considering when providing exer-
and CMJ (r = 0.75). Whilst qualitati- cise selection for TID purposes.
vely comparable, the coefficients Similar to the HJ, sprint tests and
presented by Vizcaya et al.40 are weightlifting performances are
slightly lower than the present currently lacking depth in resear-
study. This is likely explained by the ch. Hori et al.19 reviewed the corre-
fact that the sample group used lation of the hang power clean and
by Vizcaya et al.40 were of a higher change of direction, sprint and
weightlifting standard (Sinclair jump performances. A large corre-
total = 287.7 vs. 214.6), and had lation was noted from Hori et al.19
more homogenous performan- between one-repetition maximum
ces (CV = 20.5% vs. 35.6%), than hang power clean and 20 m sprint
the sample used here. This might performance (r = -0.58). Similar
suggest that performances can findings are presented in this stu-
be better explained through dif- dy between the clean and sprint
ferent tests dependent on com- performance. This study noted a
petitive standard, likely as a result large correlation with sprint per-
of differences in underpinning formance and absolute weightli-
physical qualities and differences fting performance, and a stronger
in technical ability. The HJ is cur- relationship with relative perfor-
rently somewhat under-resear- mance. Due to the strong relation-
ched in terms of its use in talent ships previously noted between
identification, and specifically for measures of strength and sprint
weightlifting performance as- performance33,36, it is unsurprising
sessment. However, our findings that we see these correlations
demonstrate a very large relation- between short distance high ve-
ship between the HJ with absolute locity running and weightlifting
weightlifting performance and performance, which itself is hi-
relative weightlifting performan- ghly correlated with measures of
ce. Outside of weightlifting, the HJ strength37. Whilst our study does
has been found as a reliable tool provide evidence that there is a
strong relationship between wei- may have impacted in the ability include an independent measure
ghtlifting and sprint performan- of the test to differentiate perfor- of strength alongside these tests,
ces, there was not enough unique mances in this test. Future work in order to establish the extent of
variation explained to warrant the should aim to identify how this the shared variance. It should be
inclusion of the 30ST into the pre- test differentiates performance in noted that the results of this study
diction model. samples of similarly sized weight- have already been considered as
lifters. part of an updated BWL TID proto-
The MBT has been used as an as- col, and further research in optimi-
sessment for power and validated The purpose of this study was to sing this approach is ongoing.
as a reliable test by Stockbrugger establish the relevance of the
& Haennel34 who also demon- phase-one BWL TID testing bat- Conclusions
strated a very large correlation tery against weightlifting perfor- and practical
between MBT and VJ power index mance. To do this we purposefully applications
(r = 0.91). In the present study, the recruited male and female partici- The results of this study provide
MBT was able to provide a large pants who were representative of early evidence that the HJ can be
significant a correlation with the different weight categories, levels used as an appropriate predictor
clean & jerk, but failed to demon- of weightlifting experience, and of weightlifting performance for
strate any significant correlations performance standards. Of cour- adults. Due to the relatively small
with relative weightlifting perfor- se, the strength of relationships sample size, generalisation and
mance, or absolute performance. between selected tests and mea- extrapolation should be applied
As the MBT demonstrates the abi- sures of physical performance are cautiously. However, the results
lity of the lower body, trunk, and sensitive to the characteristics of of the post hoc power analysis
upper body to express power as a the sample, and to the sample size. support the validity of the results
working unit34,24, the inclusion of It is also important that future represented here. The limited requi-
this the MBT as a test to predict search considers the relevance of rements of resources for the exe-
weightlifting performance initially this TID testing battery to athletes cution of the assessment provide
seemed appropriate. Considering of a particular standard, athletes a logistical advantage over other
the sport of weightlifting is based from different weight categories, forms of assessment. However,
around the sequencing and coor- using a larger sample, and asses- the practitioner should carefully
dinated contributions of the legs, sing their relevance to male and consider the relevance of this par-
trunk, and arms17, there would female weightlifters separately. ticular test to the athletes they are
have perhaps been an expectation In addition, it should be remem- working with, with particular con-
for a greater relationship between bered that these physical tests sideration to performance stan-
MBT and performance than was only provide a snapshot of current dard, previous experience, and
found in this study. A likely contri- ability, not of potential. Any phy- sex. Furthermore, the relation-
buting factor to this was the ar- sical testing battery related to a ships demonstrated between VJ,
bitrary mass of the medicine ball TID program should carefully con- HJ, and 30ST with various measu-
used in our testing. In line with the sider how these tests are able to res of weightlifting performance
BWL TID protocol, males were re- demonstrate underlying physical provide additional evidence that
quired to throw a 6 kg ball, whilst traits and therefore future poten- these movements all share similar
females were required to throw a 4 tial, rather than simply reflecting underpinning strength and power
kg ball. Considering the difference their current training state. Final- requirements. Therefore, training
in mass between the heaviest and ly, each of the tests included in the for enhanced high-force and hi-
lightest participants in our study, BWL TID testing battery have pre- gh-velocity actions could be opti-
it stands to reason that the re- viously been demonstrated to be mised by the inclusion of some, or
sulting difference in relative load correlated with maximal strength. all, of the exercises presented in
experienced by each participants As such, future research should this study.
Rich J. Kite
Rich holds a BSc
in Strength &
Conditioning and
undergoing a
Masters of Research
in Sports Science.
Rich is currently a
development officer
Adam Spence and regional talent
Adam has been a strength and conditioning coach for British
practitioner for over ten years. He is currently the Weight Lifting.
strength and conditioning coach at Royal Holloway
(University of London), in the UK.
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18
PROTECTED:
ACHILLES
TENDON
RUPTURES
AND THE NFL
The speed at which animals can turn depends on the
forces involved in cornering, and larger animals need
to produce greater forces for any given turn. Howe-
ver, larger animals can apply relatively less force than
smaller animals for turns and so cannot turn as rapi-
dly. R.Wilson, I. et al 2015
BY Andrew Bud Charniga

19
20 PROTECTED: ACHILLES TENDON RUPTURES AND THE NFL
Three essays (Its all connected within the context of special re- The answer to the question as to
parts I-III) dealt with various is- active physical qualities acquired whether certain exercise tech-
sues relating to ubiquitous mis- through training for Olympic style niques, specifically, strength and
information inspired by the aca- weightlifting competitions. It was conditioning exercise techniques
demic and medical communities, reasoned these reactive physical popular in the training of football
research flawed by gender bias qualities are injury prophylactic. players from high school to profes-
and the possibility to employ a re- A general conclusion formed from sional ranks can predispose one to
verse engineering concept to gain these essays was the all the too ap- injury is an unequivocal yes.
insight into injury mechanisms in parent lacking of these qualities in
sports, were elucidated.In an ef- the preparation of many American How To Go About Breaking
fort to gain objective insights into athletes; hence the high injury rate Biological Springs
some common sports injuries to of ankles and knees. We run and jump in a similar
the lower extremities; the low inju- To continue along the same line of fashion, stretching our Achilles
ry rate of weightlifters principally reasoning of reverse engineering tendons by about 5% as we stress
to the ankle joint, and, especially mechanisms; this essay will focus them with forces around seven
among females were examined. on one injury in particular, a rup- times our weight. We also store
Most of the examples presented ture of the Achilles tendon in pro- energy in the tendons of our feet
were of female weightlifters, who fessional American football. themselves. Steven Vogel, 1988.
would be expected according to the It should be emphasized such a
biased thinking of American aca- Is there a connection between pre- simple assertion that strength and
demia, to suffer certain injury. The disposition for injury and exercise conditioning exercise techniques
non injury events were explained techniques? can predispose one to injury; must
Figure No. 1
Professional football player ruptures Achilles tendon cutting to avoid tackle in open field. In general,
strength and conditioning exercises and techniques employed for football players fail to take into account
actual game conditions: to pursue and avoid pursuit. Sharp changes of direction necessitate lowering
body center of mass and subjecting the lower extremities to increased loading to produce the centripetal
acceleration for tilting the body and at the same time prevent toppling over (Biewener, 2007; Wilson, 2015).
The viscoelastic properties of the tendons, especially the Achilles, come into play to enhance the bodys
ability to produce those forces to make sharp turns without toppling over.
PROTECTED: ACHILLES TENDON RUPTURES AND THE NFL 21
be inclusive the influences of the Exercise techniques can be is high; likewise the cost in human
medical community, the academic based on rudimentary knowl- and financial terms. Various misin-
community, the athletic training edge of biomechanics and/or formation can be ascertained rel-
and physical therapy professions kinesiology; ative to the etiology of such a dev-
exert in the training room and on The ubiquitous presence of astating injury. From the little data
the athletic field. For example, a equipment manufacturers available, approximately one third
by no means comprehensive list of dictates most of the types ex- of football players are unable to re-
sources which influence condition- ercises and the equipment turn to the game after suffering an
ing techniques and methods is pre- used: racks; chains; benches; Achilles rupture. Many more have
sented below. machines; bands; ropes; tires; difficulty or are unable to return
balls, etc.; to their pre injury power capabil-
Bodybuilding; Powerlifting The teaching and mastery of ities. The generally acknowledged
The National Strength and Con- complex motor skills in gener- prevalence of at least 5 10 rup-
ditioning Association (NSCA) al, are antithetical to exercises tures per year probably costs the
employed in weight rooms; league in the tens of millions of dol-
Equipment manufacturers
Exercise to fatigue and/or lars. Surgery is usually necessary,
Personal training associations prolonged straining over sin- recovery can take up to a year; re-
Strongman competitions gle repetition in weightlifting placements have to be found while
exercises are frequently em- the athlete is recovering or if the
Exercise emporiums
phasized in strength training injury is career ending. Viewpoints
Professional athletic trainers workouts for athletes. vary as to how football players go
Physical therapists and ortho- about breaking the bodys largest,
paedic surgeons A connection between the rather strongest spring, but not widely so.
high number of Achilles ruptures From the standpoint of the ortho-
Questionable research: espe- suffered by NFL players, 13 for paedic surgeon, the mechanism of
cially gender biased instance, by the first week of the Achilles tendon rupture involves:
University sports medicine 2011 season, and a single predis- Mechanisms leading to tendon
programs and textbooks posing factor is not possible. How- failure involve the rapid loading
ever, such a connection is possible of an already tensed tendon. Pro-
Olympic lifting
with the amalgamation of all the posed mechanisms of loading or
Online gurus above influences, acting together overloading that result in an Achil-
over time. This conclusion is based les tendon failure include a dor-
on analysis of non contact Achilles siflexion force to the ankle with a
Indeed, the influence of the various
ruptures where there is no obvious strong contraction of the triceps
sources are obvious from the amal-
predisposing factor such as anoth- surae muscle, pushing off of the
gamation of strength and condi-
er player or players falling on the weight-bearing foot with the knee
tioning exercises and techniques
injured or otherwise subjecting the in extension, and a strong dorsi-
to be found in school, university
tendon to unusual strain. Accord- flexion force on the plantar flexed
and professional football weight
ing to various sources in the litera- ankle. (Khalid, 2016)
rooms; and, are part of the training
ture (Khalid, Hsu, Shaginaw, Myer, This mechanism echos a viewpoint
in certification programs:
Siebert) the frequency of Achilles of the Achilles rupture etiology
Exercise techniques, especial- tendon ruptures in the NFL appears from athletic training:
ly strength training exercis- to be on the rise; even though accu- I saw a common mechanism for
es, tend to be choreographed rate data as to the precise number most of them. The athlete takes
to conform to arbitrarily de- of incidents is hard to come by. The some kind of back step and as he
fined limitations of movement NFL is a business, not an open book; pushes off, his knee extends at
deemed safe; even though the overall injury rate the same time. This combination
The ocial journal of the European Weightlifting Federation
Figure No. 2
Female still in mid air before landing back foot first to fix 154 kg barbell, with extremely flexed ankle.
Compare this to football player at the approximate instant of rupturing Achilles tendon after planting
foot while carrying a 450 gram football.
of eccentric loading of the Achilles ketball court and so forth, without fered a serious injury is the wom-
followed by forceful plantar flexion straightening the knee, hip and ans spring stretches, elongating
and knee extension may overload ankle without raising the heel, i.e., up to 5 6% of its length to store
the tendon causing rupture. Justin sans this biomechanics, is left to strain energy. On the contrary, the
Shaginaw, (2015) the imagination. Even more to the football players tendon ruptures
And, from another surgeon: point, how can any explosive mo- as it resists by comparison a mod-
Stepping backward onto the toes tion from the lower extremities be est, natural elongation. There is
in order to push off the ground to effective without all the muscles, nothing out of the ordinary or un-
suddenly start forward. tendons and ligaments working to- usual about the conditions under
Pushing forward into opposing gether in the just describe gobble- which the football injury occurred.
players by standing on the toes and digook manner? Consider the con- Tendons are designed to store and
driving the heel to the ground. trasting circumstances depicted in release elastic energy, that is why
Stopping suddenly on the toes in the three photos of figure 2. A 75 they are referred to as viscoelas-
an attempt to quickly change direc- kg young woman is jerking a 154 kg tic. The weightlifter in the example
tions. Seibert, (2011) barbell (205% of her bodyweight). dissipates the combined forces of
What this technical gobbledigook The Achilles tendon of the football the her bodyweight and the barbell
means is the bodys largest, stron- players right ankle ruptures at ap- on her tendons while storing strain
gest spring blows apart as a result proximately the instant he pushes energy. The elastic (strain) energy
of everyday, normal running, turn- off while running with the ball. The from the stretch is released just
ing, jumping mechanics: extend- difference between the massive as a spring recoils, when the lifter
ing the leg against a raised heel. strain (normal for weightlifters) on pushes off to straighten her legs.
How one can run about a football the lifters tendons and that of the More power is generated with this
field, run and jump about a bas- football players Achilles, who suf- recoil than is possible from mere
Figure No.3
Female weightlifter lifting 154 kg, pushing off the rear foot from a extreme stretch of Achilles and other
tendons and ligaments of the ankle and foot. Charniga photos
muscular contraction. There is no standpoint of conditioning coach- trainers and medical staff to ease
logical argument, no amount of es. Since a lot of these injuries oc- them into the rigors of preparing
technical jargon which can demon- cur in preseason or training camps for the football season. (Myer et al,
strate the relatively low stress it was reasoned (and this is echoed 2011)
tendon blow out circumstances of by the surgeons) the players were
the football player are at all com- out of shape when they reported Prematurely aging the younger
parable to those of the everyday, to camp and may have Exercise athlete
massive strains on the weightlift- deficit disorder; a term used to de- In their review Myer, et all, 2011,
ers tendons. The young womans scribe young athletes: who do not noted that research of NFL Achil-
Achilles tendon and indeed the an- have enhanced physical prowess les ruptures established an aver-
kle joint, are subjected to strain far and necessary neuro muscular age age of 29. Whereas, Myer, et al,
exceeding the rather modest forc- control are at increased risk of inju- found that of the rash of rupture
es on the tendons of the football ry, as evidenced by epidemiological injuries in 2011 the average age
players ankle; which resulted in se- reports on anterior cruciate liga- was 23.9 years. As already noted
rious injury. Whenever the Achilles ment injuries. Myer et al, 2011 the authors attributed this cata-
lengthens too much too sharply, it Consequently, the authors conclud- strophic injury to a lack of time with
can rupture. (Seibert, 2011) ed the rash of injuries which oc- the amalgamation of condition-
Were there any truth to the above curred in the immediate aftermath ing coaches, trainers and physical
statement Achilles tendon rup- of the 2011 NFL lockout were due therapists; creating a sort of Ex-
tures would abound; especially in to the players reporting to training ercise deficit disorder. A far more
weightlifting. camp in the absence of sufficient plausible explanation for the reju-
Another line of thinking about ten- time training with the strength venation of rupture victims is the
don rupture etiology is from the and conditioning coaches, athletic cumulative effects from an earlier
onset of bodybuilding/powerlift- Achilles ruptures were a common something is radically wrong

ing exercises and techniques in injury in the more than 100 year his- with the training and general
strength training, ankle taping, i.e., tory of American football. And, with preparation of football players
restrictive range of motion exercis- advent of the strength and condi- A logical explanation, with an ex-
es and supported taping, already, tioning coach, athletic trainers tap- traordinarily high probability, is
in high school. Surgeons typically ing ankles and knees, taping shoes the etiology of such an unusual,
see this type of injury with 40 60 to ankles, knee braces, and so forth; devastating injury to young elite
year old male weekend warriors the rate of Achilles ruptures would athletes can be traced to heavy re-
playing pick up basketball and such naturally decline because the play- liance on bodybuilding/powerlift-
(Stone, K., 2015). ers with Exercise deficit disorder ing exercises and methods in the
The common thread between the would have begun to disappear, strength and conditioning of foot-
NFL and the middle age rupture i.e., the ankles of young athletes ball players. These practices are all
victims, unequivocally, is a loss off would be better conditioned and the more problematical because
muscle tendon elasticity. The foot- protected with tape and braces. they are coupled with the mobility
ball players have been stiffened On the contrary, sans data preced- altering use of taping/bracing of
with bodybuilding/powerlifting ex- ing the appearance of the weight joints. This type of strength train-
ercises and a general lack of bend- coach and ankle taping practi- ing over time produces linear ro-
ing the hip, knee, and, especially the tioners; most observers acknowl- bots; capable of running linear-
ankle through a large amplitude of edge the rate is rising. Further- ly; which in actuality, contradicts
motion; roughly equivalent to what more, since when did this disease the typical demands of the game.
happens to the weekend warriors: known as Exercise deficit disor- At first glance, tendon looks like
aging and lack of conditioning. der make its appearance? a poor spring. Weve been talking
Were the assessment of Myer, et The high rate of injury to the low- it about it here as an inextensible
al, at all plausible there would be er extremities, especially Achil- spring, and a spring must stretch
sufficient evidence to demonstrate les ruptures, strongly suggests to be of any use. In reality, though,
tendon can be stretched, just not
very much; it breaks when elon-
gated beyond about 8 percent.
Steven Vogel, 1988. Based on this
statement by highly acclaimed
biologist Steven Vogel, tendons
are biological springs, the func-
tion and purpose of which is to
stretch and recoil. These biologi-
cal springs allow animals and hu-
mans to generate forces to jump
further and run faster than is pos-
sible from contraction of all the
muscles involved in these actions.
A tendon can rupture when it is
stretched up to 8% of its length.
That being the case, it is highly
unlikely the rupture injuries com-
mon to the NFL involve stretching
Figure No. 4
Professional football player ruptures Achilles tendon avoiding the bodys main springs to 8%.
pursuit while pursuers likewise must alter linear movements to Why? Because very, very few if
tackle runner. any of the players ever elongate
their Achilles in weight room ex- and unsafe motions for the ankle; ter-conditionally to all other joints.
ercises or on the field remotely and of course it goes without say- See illustrations in figures 6-8:
close to that of the young female ing; to likewise go about taping or A human or animal body is a com-
weightlifter in the illustrations. otherwise restricting motion in plex structure whose parts move
Consequently, after many years of joints which are set up to move in relative to each other. R. McN. Al-
powerlifting/bodybuilding weight harmony, interconnected and in- exadner, 1988
room exercises, taping and spat-
ting ankles, knees and so forth
and normal playing conditions
where the knee and ankles do not
bend through a large amplitude of
motion; the average NFL players
range of motion, and especially the
muscle tendon elasticity of the
lower extremities deteriorates.
In all probability the tendon rup-
tures because this loss of elasticity
creates internal resistance to what
should be normal coordination of
Figure No. 5
muscles and elongation of tendons Dialectical contradictions arise when serious non contact football
and ligaments from hip to foot. injuries to the lower extremities are contrasted with normal, non
The actions described above of injury inducing weightlifting exercises; this, despite significantly
football players extending lower greater stress on the un protected lower extremities of
extremities are normal movements weightlifters. Contrasting circumstances are depicted above of injury
and are precisely how humans and with normal high stress on lower extremities. From left to right:
A serious knee injury occurs from non contact running; a female
animals achieve power outputs un-
executes a normal maximum bending in ankle joint while fixing 220% of
attainable by mere contraction of bodyweight overhead in the clean and jerk; an Achilles tendon rupture
muscles. from non contact movement in football..
False notions of what constitutes

acceptable movement amplitude
in strength and conditioning exer-
cises, taping, bracing and so forth,
coalesce to ultimately to increase
the vulnerability of the ankle joint
tendons and ligaments in sports
like American football
The idea that the ability to turn the
ankle (inversion) rapidly could be
part of a complex reaction; an injury
prophylactic; does not exist in the
world of athletic training
Figure No. 6
The ankle joint is full of Biologi- Note: Perceived extremely narrow safe range of movement of the
cal springs called ligaments and ankle joint illustrated in the picture on the left and the obvious
tendons. That being said, it is illog- solution to protect the ankle by spatting the foot and ankle joint to
ical to arbitrarily determine safe the shoe.
Figure No. 7
Three photos depict female and
male weightlifters twisting ankles.
In each case the athlete twisted
the ankle holding a heavy barbell
overhead, without consequence.
Football-injurya multiple repetitions this type of training is almost

Bodybuilding/powerlifting movements constitute indistinguishable from isometrics. Strength training
the majority of exercises and techniques to be found in this manner over a long period of time has been
in the high school, college and professional weight shown to reduce muscle tendon elasticity. Hence,
rooms. In general these exercises are not performed Russian sport scientists who studied the negative
with full range of motion in joints; are performed effect of bodybuilding/powerlifting exercises for
slowly with heavy weights and/or become slow in one strength training athletes in dynamic sports note:
set with multiple repetitions. These exercises are low All of this has a negative effect on muscle elasticity, on
skill movements, relatively simple in motor structure; their ability to stretch and relax, and an unfavorable
or, in the case of weight machines, movement effect on those sport exercises which require speed
constitutes antithetical skill.Furthermore, with strength and precise movement coordination.A.I.
heavy weights or prolonged contractions through Falameyev, 1985
Figure No. 8
The single worst idea ever conceived in the realm of athletic training: tighter ligaments , and the
disastrous aftermath it has spawned. Football linemen wearing knee braces with high top shoes and no
doubt, ankles taped for additional support to prevent injury. A stark contrast between football linemen
required to tighten joints with braces with female weightlifter subjecting the lower extremities to
extreme loading snatching 103 kg; sans any support other than bone, muscles, tendons and ligaments.
Figure No. 9
Elite collegiate football player suffers season ending knee injury attempting to decelerate; his right
leg is injured with heel strike first, in pursuit of opposing runner who is cutting to avoid tackle. More
than sufficient evidence of the myriad influences affecting the training of football players from the list
provided can be found in numerous weight room videos posted by universities and professional teams.
For instance:
www.youtube.com/watch?v=e-jopcihzmm
In this video the athlete is coached to perform slow grinding half squats chained to a resistance machine;
www.youtube.com/watch?v=3zzVLRARNMo
In this video athletes perform powerlifting type squats with heavy weights, inside rack with depth of
bending controlled, employ machines etc.;
www.youtube.com/watch?v=vtxsW8yydac
The coach in this video instructs athletes to squat, pointing out that he has good ankle flexibility.
A classic example of the blind leading the blind, he sits back in half squat with shins vertical.
www.youtube.com/watch?v=xWBSf4BfKRk
ACL injury prevention video demonstrates techniques to prevent knee injury. The concepts presented to
bend a certain way with feet aligned with shin and so forth contradict the un-choerographed demands
on the athletes lower extremities on the field.
www.youtube.com/watch?v=x7Bl7rMGQxc
This video is a vivid example of the utter lack of any conceptual understanding of flexibility, suppleness,
muscle tendon elasticity and so forth. How else can this be described other than a carnival barker lead-
ing players stretching boards at a lumber yard.
Compounding the stiffening

effect of bodybuilding/powerlift-
ing training in the football weight
room; add the athletic trainer tap-
ing ankles, knees, shoes to ankles
and so forth and over time, linear
robots emerge. Consequently, it is
precisely when the players report
to training camp that these muscle
tendon joint stiffening influenc-
es coalesce. When players whose
muscles have been stiffened by
bodybuilding/powerlifting move-
ments and machine exercises,
take the field and are expected to
perform dynamic, explosive move-
ments with taping and bracing they
are confronted with what the Rus-
sian sport scientists call internal
resistance. The agonists/antag-
onists involved in a motor action
have to cooperate in order to min-
imize internal resistance to move-
ment and maximize power output.
Furthermore, this cooperation
allows athletes to react to unantic-
ipated conditions and avoid injury.
Consider the quote below refer-
ring to this concept of lessening
internal resistance by training with
movements of large amplitude.
It is easy to stretch the muscle
antagonists and thereby lessen
the resistance to the power of the
muscle agonists, the contraction
of which perform the movement,
if one possesses large movement
amplitude. A.N. Vorobeyev, 1988
It is rare if any football player ex- Figure No. 10 - 10.b - 10.c
ercises the knee, hip and ankle A contact non injury in weightlifting.
through a large range of move- Weightlifter drops 178 kg on his shank
ment. This, out of fear of bending without suffering injury despite absorbing
the full weight of the barbell. The elasticity of
the knee and ankle so far as to
the lifters muscles and especially the Achilles
stretch ligaments and tendons, i.e., tendon dissipate the energy of the falling mass
the influence of strength and condi- which under analogous conditions one would
tioning coaches, trainers, academ- expect something like this to lay waste to a
ics, medical staff, etc. Consequent- whole football team.
ly, the axiom from Biology use it or The same cannot be said of the extremely rare affliction like an
lose it, applies to the prospect of football players lower extremities; Achilles rupture; relatively common
losing range of motion in joints and the elasticity of their muscles, ten- by the time a chosen few are able to
especially muscle tendon elasticity; dons and ligaments can be compro- play in the NFL.
after years joint stiffening exercis- mised over time by bodybuilding/ Ankle injuries in weightlifting are
es, taping and bracing of joints. powerlifting, ie., slow exercises extremely rare; but, rarer still are
lacking full range of motion. Fur- Achilles rupture. Conversely, not
Conclusions thermore, the elastic mobility of only are ankle injuries the most
Weightlifters subject the lower the leg spring can be the compro- prevalent problem in football (es-
extremities, especially the ankle mised by artificially compartmen- pecially non contact injuries);
joint and Achilles tendon, to forc- talizing the interconnected links, but even no contact ruptures of
es far exceeding those of football i.e., restricting movement of joints; the Achilles tendon which should
players at any level; yet experience with tape and supports. be extremely rare; are relatively
exceptionally low rates of injury There is sufficient anecdotal evi- common. The principle difference
to ankle and almost non existent dence that the strength training between the training of weightlift-
to Achilles tendon. Weightlifters regimens of football players is er and that of the football player is
train such that all the muscles, made up of a preponderance of the weightlifting exercises demand
tendons and ligaments of the low- bodybuilding/powerlifting exercis- and contribute to suppleness.
er extremities perform as a single es and techniques. Over the long The weightlifters lower extremi-
leg spring. The unrestricted move- term of more than eight years, ties are subjected to a large ampli-
ment of all the supple weightlift- from high school to professional tude of un -choreographed move-
ers joints, muscles, tendons and ranks, this has to adversely affect ment, without taping or braces to
ligaments of the leg spring are muscle tendon elasticity. This in support and otherwise restrict mo-
interconnected, interdependent turn, makes these athletes more tion. And, there in all likelihood lies
and of course, inter-conditional. susceptible to what should be an the solution.
References
1. Charniga, A. It is all connected Parts I-III, www.sportivnypress.com
2. Charniga, A. The foot, the ankle joint and an Asian pull, Scientific Magazine,
5: 14-23:2016 http://www.ewfed.com/documents/EWF_Scientific_Magazi-
ne/EWF_Scientific_Magazine_EWF_N5.pdf
3. Khalid, S. et al, Return to football after Achilles tendon rupture, http://lerma-

gazine.com/article/return-to-football-after-achilles-tendon-rupture
4. Hsu, A., Foot and Ankle Injuries in American Football Am J Orthop:

Andrew Bud Charniga 2016:09:45(60:358-367)
Weightlifting sports scientist and 5. Myer, G. et al, Did the NFL lockout expose the Achilles heel of competitive
trainer with a degree in Exercise Science sports, J Orthop Sports Phys Ther, 2011:41(10);702-705; doi:10.2519/jo-
spt.2011.010
from Eastern Michigan University (USA)
and a Masters in Kinesiotherapy from 6. Siebert, D., Achilles Tendon Tears Plaguing NFL Teams After Week 1, http://
bleacherreport.com/articles/2192017-achilles-tendon-tears-plaguing-nfl-te-
Toledo University (Spain). The founder ams-after-week-1
of Sportivny Press in 1980, Mr. Charniga
7. Shaginaw, J., Achilles Injuries on the Rise in the NFL?, http://www.philly.com/
has also edited 15 books translated philly/blogs/sportsdoc/Achilles-Injuries-on-rise-in-NFL.html
into Russian and dozens of articles on
weightlifting training, biomechanics, 8. Biewener, A., Animal Locomotion, Oxford University Press, 2007
recovery, etc. He regularly publishes 9. Wilson, R. et al, Mass enhances speed but diminishes turn capacity in
specialised articles and translations terrestrial pursuit predators, http://dx.doi.org/10.7554/eLife.06487; eLife
2015;4:e06487
on the website: www.sportivnypress.
Sassonia (1991-2013). 10. Stone, K. R., Achilles Tendon Ruptures: The Scourge Of The Mid-Life Male,
http://www.hungtonpost.com/kevin-r-stone-md/achilles-tendon-ruptu-
res-the-scourge-of-the-mid-life-male-athlete_b_7941602.html
30
THE USE OF
COMPLE-
MENTARY
EXERCISES
TAKEN FROM
OLYMPIC
WEIGHTLIFTING
AS A MEANS OF
RECOVERING FROM
MUS - MEDICALLY
UNEXPLAINED
SYMPTOMS
BY Dario Boschiero 1-2, Danilo Vaudagna2,
Sergio Pederzolli 2, Marro Michele 2,
Mattia Fantina2, Matteo Bonacina 2, Carmine
Monaco 2, Elena Apelgantes 2, Antonio Urso 3.
1 Director of Research & Development at BioTekna; President of the Open Academy of
Medicine, London (UK)
2 Study Group Open Academy of Medicine - Venice
3 President of the Italian Weightlifting Federation
31
32 THE USE OF COMPLEMENTARY EXERCISES TAKEN FROM OLYMPIC WEIGHTLIFTING
Introduction STOMACH conservation and quality of Skeletal

Medically Unexplained Symptoms, stomach acid, stomach aches, Muscle Mass is an excellent index of
known as MUS, are symptoms that belching, acid belching, bloating af- health, prevention, longevity and
do not belong to a pathological pic- ter meals, nausea. anti-aging. Loss of muscle mass is
ture, but express the non-specific COLON often associated with several is-
discomfort that precedes it from constipation, diarrhoea, bowel sues such as: chronic fatigue, loss
a minimum of six months to a few movement changes, colon pain, me- of strength, myalgia, slow recovery
years. People with MUS present teorism, urgent need to evacuate, from disease, sarcopenia, cachexia,
have specific features such as: painful evacuation of bowels. delay in wound healing, low basal
FATIGUE PERSPIRATION metabolic rate (BMR), physical dis-
difficulty when waking up, loss of sweating not proportional to move- ability, poor quality of life and high
strength, fatigue not proportional ment, sweating alterations, diffi- health costs. All are related to Medi-
to the effort exerted. culty in sweating during movement, cally Unexplained Symptoms (MUS).
EMOTIONAL DISORDERS excessive sweating even in the ab- Physical activity that is capable of
anxiety, apathy, melancholy, fear, sence of movement. recovering the quantity, but above
compulsive behaviour, sadness, dis- all, the quality of Skeletal Muscle
comfort in relationship with others, DESCRIPTION Mass becomes fundamental. Today
difficulties in relationships, etc. The greater the symptoms, the there is extensive literature linking
THERMOREGULATION greater the imbalance in metab- Skeletal Muscle Mass and heavy
hands and feet permanently cold, olism, body composition and the strength training as a tool for func-
shivers, the need to wrap up warm Neuro-Vegetative System (HRV). tional and physiological recovery.
in order to feel well, constant suf- Their absence, on the other hand, In this study, we shall evaluate the
fering from the cold. reflects a state of health and psy- functional difference in body com-
INSOMNIA cho-physical performance. position between individuals suf-
difficulty falling asleep, difficulty Who can suffer from MUS? fering from MUS and those without
sleeping, waking at night, waking Individuals with stress and chronic MUS, compared to COMPETITIVE
early in the morning, light sleep, ex- low-grade inflammation: from the WEIGHTLIFTERS without MUS, and
tended but non-restorative sleep. professional athlete to sedentary we shall assess how, and if, addition-
APPETITE types, from children to the elderly, al exercises from Olympic Weight-
changes in appetite, compulsive we are basically all potentially at lifting, which have been scientifical-
hunger, lack of appetite, hunger risk. The literature on physical ac- ly recognised, can be a part of the
disproportionate to requirement, tivity and health is now extensive recovery method from MUS, and the
initial hunger but inability to finish and consolidated. Numerous sci- recovery of the functional and con-
meal or hunger in between meals. entific works have proven that the stitutional Skeletal Muscle Mass.
THE USE OF COMPLEMENTARY EXERCISES TAKEN FROM OLYMPIC WEIGHTLIFTING 33
MATERIALS AND METHODS
To subdivide the case studies (population with presence of MUS, males and females, population with no MUS,
males and females, WEIGHTLIFTERS without MUS, male and female), the following questionnaire was submitted
all subjects, regardless of age, sex, physical and working activity:
MUS SELF-ASSESSMENT FORM

Please mark your answers with an X yes no
Have you been suffering from excessive tiredness or persistent fatigue?
Have you been suffering from mood swings?
Have you been suffering from persistent insomnia or night-time waking?
Have you been feeling sleepy during the day?
Have you been feeling anxious?
Have you been feeling listless?
Do you suffer from panic attacks?
Have you noticed changes in your heart rate (irregular beats, increase in beats) when at rest?
Have you noticed any changes in your appetite (excessive hunger or lack of appetite)?
Do you have night-time hunger pangs?
Have you been suffering from stomach acidity and aches, a feeling of fullness, bloating after
meals, nausea?
Have you been suffering from irritable bowel syndrome?
Do you suffer from periods of persistent constipation or changes in bowel movement?
Are your hands and feet often cold?
Do you experience changes in perspiration while asleep?
Do you often wake up in a bad mood?
Do you frequently feel a sense of unjustified guilt?
Do you have difficulty finding pleasure or relief as a consequence of positive facts?
Have you lost a significant amount of weight in recent months?

TOTAL subjects: 680, 80% women Subjects without MUS sports men and women, or athletes.
and 20% men, average age 35 years (Male and Female): BioTekna BIA-ACC (Bioelectric Anal-
Both subjects with MUS and sub- 290, of which 80% women and 20% ysis Spectrometry) tools were used
jects without MUS had not been men. The average age was 34.9 for the Functional Evaluation of
engaged in physical activity for at years. The number of MUS was 0. body composition, and the follow-
least 6 months. ing parameters were considered:
Competitive Weightlifters
(Male and Female): HPA axis index (PA): the PA phase
Subjects with MUS 80 subjects made up of 80% women angle parameter in bioelectrical
(Male and Female): and 20% men. The average age was impedance diagnostics, that rep-
320, of which 80% women and 20% 32 years. They trained on average 3 resents the integrity of cell mem-
men. The average age was 35.2 times a week for a total of 6 hours a branes and a correlation with the
years. The average number of MUS week. Training took place between circadian rhythm of cortisol (HPA
experienced was 10, including: 2 pm and 7/8 pm. The participants axis). A particularly low value is as-
did not specify the presence or ab- sociated with low integrity of cellu-
tiredness or persistent fatigue sence of diseases and the intake or lar membranes with low-quality of
persistent insomnia or night-time otherwise of medication. All sub- muscle activity.Value less than 2.5:
waking drowsiness during the day jects voluntarily attended gyms or absence of circadian rhythm of cor-
apathy changes in appetite acidity, fitness/personal training centres tisol with elevation in the evening
stomach aches, feeling of fullness with the purpose of getting in From 2.5 to 3.5: absence of circadi-
after meals and/or bloating cold shape or improving their perfor- an rhythm of cortisol;
hands and/or feet night sweats mance; the subjects were either Greater than 3.5: physiological cir-
waking up often in bad mood sedentary individuals, amateur cadian rhythm of cortisol;
HSMI: the instrumental value indi- T-score: instrumental value of BIA- IMAT%: percentage of intramus-
cating muscle density. Normal val- ACC indicating the stability of bone cular fat. normal values: max 2% of
ue: min. 5.5 Kg/m2 in females and density. It is the standard deviation BW, ideal <1.5% BW.
7.2 Kg/m2 in males. compared to a healthy statistical FFM% (Fat Free Mass): represents
S-score: or sarcopenia score, the sample between 25 and 30 years. all the parts of the body minus the
instrumental value that indicates Reference T- scores are: body parts less the fat mass.
the standard deviation of the mus- values less than -2.5: probable os- Skeletal Muscle % :
cle from a healthy statistical ref- teoporosis. Between -1 and -2.5: The minimum skeletal muscle mass
erence sample between 25 and 30 probable osteopenia. Above -1: to ensure longevity and maintain a
years. Normal values: S-score from standard values good state of health is:30% of FFM
-1 at positive values. FM%: Fat Mass; represents the to- for females, 35% of FFM for males
Pre-sarcopenia: S-score between tal amount of lipids present in the
-1 and -2 human body, minus the essential After the initial evaluation, subjects
Sarcopenia: S-score less than -2 fatty acids (EFA). with MUS were asked to work out at
Sarcopenia with loss of muscle Range of normality: minimum 12%, the gym doing standard exercises
strength: S-score less than -2 and maximum 30% per females; mini- from OLYMPIC WEIGHTLIFTING + 1
alterations in muscle quality mum 7%, maximum 25% for males. POWER LIFT EXERCISE (Flat bench).
DATA ANALYSIS with MUS no MUS LIFTERS
HPA axis index (PA) Muscle Density S-score

Greater than 3.5: physiological Normal value: min. 5.5 Kg/m2 Normal values:S-score
circadian rhythm of cortisol; Females and 7.2 Kg/m2 Males from -1 at positive values
From 2.5 to 3.5: absence of Pre-sarcopenia: S-score
circadian rhythm of cortisol; between -1 and -2
Value less than 2.5: absence of Sarcopenia: S-score less
circadian rhythm of cortisol than -2
with elevation in the evening
with MUS no MUS LIFTERS
T-score FM% IMAT%

values less than -2.5: probable Minimum 12%, Maximum max 2% BW, ideal
osteoporosis /between -1 and 30% for females. <1.5% BW.
-2.5: probable osteopenia/ Minimum 7%, Maximum
above -1 standard values 25% for males.
The choice of the exercises was

carried out in accordance with
the following criteria:
OBJECTIVITY/SUBJECTIVITY: Ex-
ercises that produce tangible
results both objectively and
subjectively (e.g. Squat, Dead-
lift, Flat bench etc.).
RELIABILITY: there must be a
standard execution for every-
one, making only minor modi-
fications based on posture and
subject mobility.
REPEATABILITY OVER TIME: the
exercises must produce contin-
uous results over time and not
just partial/temporary results.
FFM% Skeletal Muscle % VALIDATION: the exercises
Minimum 75% BW Minimum 30% FFM must be scientifically rec-
Minimum 35% FFM ognised.
The individuals trained for 3 ing on the individuals charac- sessions took place between 7am
months, on average 3 times a week, teristics, the exercise could be - 3pm. From a nutritional point of
performing the following exercises: performed as a FRONT squat, or view, no strict diet was imposed,
as a squat with the barbell be- the participants were simply been
DEADLIFT hind the head). asked to have a generous break-
CLEAN PULL fast, a mid-morning snack, a lunch
SQUAT WITH BARBELL/STICK 3 sets of 4-6 reps from 75% to 85% with complex carbohydrates and
OVER HEAD, WIDE GRIP, ARMS of 1RM, 1 sec concentric phase, vegetables, fruit for snack, and a
STRETCHED 2-3 seconds eccentric phase, 3-5 dinner of proteins and vegetables,
FLAT BENCH minutes recovery between both without introducing carbohy-
SQUAT WITH BARBELL (depend- sets and exercises. The training drates of any kind.
RESULTS BEFORE AFTER
+70% +6,6% +9% +12,5%

Minimum 75% BW From Normal value: min. 5.5 Pre-sarcopenia: S-score values less than
2.5 to 3.5: absence of Kg/m2 Females and 7.2 between -1 and -2 -2.5: probable
circadian rhythm of Kg/m2 Males Sarcopenia: S-score osteoporosis (if chronic
cortisol; Greater than less than -2 Inflammation) risk of
3.5: circadian rhythm of osteoporosis
physiological cortisol; between -1 and -2.5:
Less than 2.5: absence probable osteopenia
of circadian rhythm of greater than -1: values
cortisol with elevation within standard range
in the evening.
BEFORE AFTER
-13% -15% +9% +11%

max 2% BW, Minimum 75% Minimum 30% FFM
ideal <1.5% BW. Minimum 35% FFM
MUS SELF-ASSESSMENT FORM yes no
Have you been suffering from excessive tiredness or persistent fatigue? X
Have you been suffering from mood swings?
Have you been suffering from persistent insomnia or night-time waking? X X
Have you been feeling sleepy during the day? X X
Have you been feeling anxious? X X
Have you been feeling listless? X
Do you suffer from panic attacks?
Have you noticed changes in your heart rate (irregular beats, increase in beats) when at rest?
Have you noticed any changes in your appetite (excessive hunger or lack of appetite)? X
Do you have night-time hunger pangs?
Have you been suffering from stomach acidity and aches, a feeling of fullness, bloating after
X
meals, nausea?
Have you been suffering from irritable bowel syndrome?
Do you suffer from periods of persistent constipation or changes in bowel movement?
Are your hands and feet often cold? X
Do you experience changes in perspiration while asleep? X
Do you often wake up in a bad mood? X
Do you frequently feel a sense of unjustified guilt?
Do you have difficulty finding pleasure or relief as a consequence of positive facts?
Have you lost a significant amount of weight in recent months?
70% less MUS
CONCLUSIONS
The absence of MUS in individuals ing), a change in body composition prove the perception of well-being,
practicing physical activity using variables, and a 70% decrease in and consequently the style and
the methodology of exercises tak- MUS perception was observed. quality of life. It can be concluded
en from Olympic Weightlifting is The remaining MUS may be associ- that the complementary exercises
related to body composition, es- ated with an INCOMPLETE recovery taken from Olympic Weightlifting
pecially to the variables of body of circadian rhythms, as well as the and powerlifting are a very useful
composition that determine the HPA (Hypothalamus- Pituitary-Ad- tool for the recovery of MUS and of
quality of Skeletal Muscle Mass. renal) axis, in so far as the short body composition, in both qualita-
In individuals suffering from MUS training period (3 months) did not tive and quantitative terms.
(after practising complementary allow for a full recovery. This short
exercises from Olympic Weightlift- period is, however, sufficient to im-
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Number 1, 2014 ratory, University of Athens, BIOTEKNA Co., Venice,
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1 Department of Nutritional Sciences, University of Ari-
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Effects of aging, exercise, and disease on force transfer College of Medicine, Mayo Clinic, Rochester, Minnesota,
in skeletal muscle Department of Neurobiology, Physio- USA; 3 Department of Physiological Sciences, Universi-
logy and Behavior, University of California Davis, Davis, ty of Arizona, Tucson, AZ, USA; 4 Faculty of Medicine,
California Submitted 26 February 2015; accepted in Department of Endocrinology, University of Arizona,
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in bone density and strength:a prospective study in girls
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Bone. 2015 November ; 80: 115125. doi:10.1016/j. PhD3, Mary S Anthony, PhD3, Ase Sewall, BS5, Bret
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Francisco, CA, USA do, Florida 2 Health & Exercise Science, The College
Do muscle mass, muscle density, strength and phy- of New Jersey, Ewing, New Jersey
sical function similarly influence risk of hospitaliza- The effect of training volume and intensity on
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stance-trained men
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Staron,2 Fredrick C Hagerman,2 Robert S Hikida,2 tral.com/1471-2318/13/74
and John T. Thrush3 1Human Performance La-
boratories, The University of Memphis, Memphis, 27) DR Laddu1, JN Farr2, VR Lee3, Blew Blew3,
Tennessee 38152; 2College of Osteopathic Medicine, C Stump4, L Houtkooper1, TG Lohman3, and SB
Ohio University, Athens, Ohio 45701; 3Northwest Going1,3 1Department of Nutritional Sciences,
Regional Training Center, U.S.A.- Weightlifting, University of Arizona, Tucson, AZ, USA 2Depart-
Sumner, Washington 98390. Muscle Fiber Characte- ment of Endocrinology, College of Medicine, Mayo
ristics and Performance Correlates of Male Olym- Clinic, Rochester, Minnesota, USA 3Department of
pic-Style Weightlifters Physiological Sciences, University of Arizona, Tuc-
son, AZ, USA 4Faculty of Medicine, Department of
24) Michael Drey1, Cornel C. Sieber1, Hans De- Endocrinology, University of Arizona, Tucson, AZ,
gens2, Jamie McPhee2, Marko T Korhonen3, Klaus USA J Musculoskelet Neuronal Interact. 2014 June ;
Muller4, Bergita Ganse4 and Jorn Rittweger4 14(2): 195204.
1Institute for Biomedicine of Ageing, University of Muscle density predicts changes in bone density and
Erlangen-Nurnberg, Nurnberg, Germany, 2School strength: a prospective study in girls
of Healthcare Science, Manchester Metropolitan
University, Manchester, UK, 3Gerontology Research 28) Hui-Min Wang and Sheng-Chieh Huang De-
Center, Department of Health Sciences, University partment of Electrical Engineering, National Chiao
of Jyvaskyla, Jyvaskyla, Finland and 4German Tung University, Hsinchu 30010, Taiwan SDNN/
Aerospace Center, Institute of Aerospace Medicine, RMSSD as a Surrogate for LF/HF: Hindawi Publi-
Cologne, Germany Relation between muscle mass, shing Corporation Modelling and Simulation in En-
motor units and type of training in master athletes gineering Volume 2012, Article ID 931943, 8 pages
doi:10.1155/2012/931943 Correspondence should
25) Gerald T Mangine1, Jay R Hoffman1, Adam M be addressed to Sheng-Chieh Huang, schuang@
Gonzalez1, Jeremy R Townsend1, Adam J Wells1, cn.nctu.edu.tw Received 6 April 2012; Accepted 13
Adam R Jajtner1, Kyle S Beyer1, Carleigh H Boone1, June 2012 Academic Editor: Laurent Level
Amelia A Miramonti1, Ran Wang1, Michael B La-
Dario Boschiero
President and Founder of the Open
Academy of Medicine, London, UK,
Venice, ITA
Founder and Project Manager
of MUS - Vague and Non-Specific
Symptoms, Chronic Inflammation
and Clinical Nutrition
R&D Director at BioTekna
Biomedical Technologies
42
THE
POWER
CLEAN
AND
POWER
SNATCH
FROM THE
KNEE
BY Timothy J. Suchomel,
Brad H. DeWeese, e Ambrose J. Serrano
43
44 THE POWER CLEAN AND POWER SNATCH FROM THE KNEE
INTRODUCTION CK and SK may be performed from gastrocnemius, soleus, tibialis

Exercises that involve high rates of a static position off of technique posterior, flexor digitorum, pe-
force development (RFD), such as blocks or with the bar lowered to a roneus longus, and the pero-
the clean and snatch, are benefi- hang position at the knee. neus brevis.
cial for improving an athletes phy-
sical preparedness (9,11,12,14 MUSCLES INVOLVED BENEFITS
17,22,26,36). The CK and SK involve muscles that OF THE EXERCISE
Additionally, previous research has have been previously described The CK and SK weightlifting deri-
demonstrated that weightlifters during similar weightlifting move- vatives are skill-transfer exercises
produce greater peak force, hi- ments (37,32,33). that strength coaches can pre-
gher velocities, and peak power in scribe to improve their athletes
comparison to powerlifters (22). 1. Static stability in the starting development of weightlifting mo-
Acknowledging these findings, position vements. Initially, the CK and SK aid
weightlifting movements and their Gruppo Erector spinae group in the strengthening of the muscu-
derivatives are popular resistance (iliocostalis, longissimus, and lature used during the execution of
training exercises that are prescri- spinalis), rectus abdominis, the full weightlifting movements.
bed by many strength and condi- transverse abdominis, exter- In addition, these movements al-
tioning practitioners. The transfe- nal obliques, internal obliques, low the athlete to focus on a pro-
rability of the full clean and snatch quadratus lumborum, triceps per transition into the peak power
hinges on proper movement execu- brachii (long head), deltoid, position and the triple extension of
tion. Incidence of injury may increa- subscapularis, latissimus dor- the hips,
se if the technique is not refined or si, brachioradialis, trapezius, knees, and ankles, while also pro-
revisited during the training year splenius capitis, splenius cer- viding the additional stimulus of
(8). To decrease the complexity of vicis, infraspinatus, serratus culminating the lift with the catch
the movement and reinforce pro- posterior inferior, rhomboid phase. Furthermore, these deriva-
per technique, weightlifting deri- major, rhomboid minor, and tives can serve as transitional exer-
vatives used to teach the full wei- the supraspinatus. cises in learning the full weight-
ghtlifting movement can also be 2. Transition, second pull, and ca- lifting movements by integrating
used in training (36,3133). tch phases of the CK and SK previously described partial move-
Upper extremities: trapezius, ment derivatives (36,10,32,33). As
TYPE OF EXERCISE splenius capitis, splenius cervi- such, the CK and SK accompany the
The power clean from the knee (CK) cis, levator scapulae, rhomboid short-to-long principle, or partial
and power snatch from the knee minor, rhomboid major, serra- to full range of motion, approach to
(SK) weightlifting derivatives are tus posterior superior, poste- training the full weightlifting mo-
complex multijoint exercises that rior deltoid, teresminor, teres vements. In the practical setting,
can be used to train lower-body major, erector spinae group the CK and SK involve both eccen-
muscular power and strength at (iliocostalis, longissimus, and tric and concentric muscle actions
key positions during the transition spinalis), rectus abdominis, that allow the athlete to efficient-
into the peak power position and transverse abdominis, external ly transition into the proper peak
the subsequent triple extension of obliques, and internal obliques. power position and accelerate the
the hip, knee, and ankle joints. Lower extremities: quadriceps bar using a full-body triple exten-
Concurrently, these exercises also group (rectus femoris, vastus sion movement while eliminating
provide the athlete with an oppor- lateralis, vastus medialis, and the added stress of properly pul-
tunity to enhance their ability to vastus intermedius), gluteus ling the
complete the catch phase using maximus, hamstrings group weight from the floor. For this re-
movements that are less complex (biceps femoris, semimembra- ason, the CK and SK can be used as
than the full clean and snatch. The nosus, and semitendinosus), teaching tools to progress the te-
THE POWER CLEAN AND POWER SNATCH FROM THE KNEE 45
chnique of an athlete into the full li-
fts. In addition, these exercises can
also be used to enhance the RFD
and resultant competitive prepa-
redness through mechanical spe-
cificity. Specifically, commonalities
exist between an athletes position
in this lift and common sporting mo-
vements (e.g., shot put, jump shot,
tennis serve, max velocity sprinting,
and bobsled start) (29). In theory,
the static start of these movemen-
Figure No. 1
ts may allow for a large transfer of
Starting positions for the power clean from the knee (left) and the
training effect in athletes who are
power snatch from the knee (right). Note that the starting position of
required to produce high RFD and the athlete may vary slightly based on the athletes anthropometrics.
power from a static starting posi-
tion (e.g., sprinters in track and field
After the bar has been posi- ment, the athlete should flex
and American football linemen).
tioned properly, the athlete forward at the hip while crea-
Finally, the CK and SK could theore-
should address the bar with his ting a normal lordotic curve in
tically be used as potentiating mo-
or her feet approximately hip the lumbar spine by isometri-
dalities because of the creation of
width apart. The bar should be cally contracting the erector
high
positioned above the midfoot, spinae musculature to raise
RFD during the movements. Pre-
and the athletes toes should the chest. Concurrently, the
vious research has incorporated
be pointing slightly outward to athlete should flex the knee
weightlifting derivatives into stren-
maintain consistent foot posi- until a slight stretch in the ham-
gth-power potentiating complexes
tioning with other weightlifting string is felt. The athletes shins
(1,2325). Because of the decrea-
derivatives (36,32,33). should be vertical and perpendi-
sed range of motion and ability to
Following foot placement, the cular to the floor while his or her
overload the triple extension move-
athlete should properly posi- shoulders should be positioned
ment, the CK and SK may be used as
tion his or her hands on the bar. ahead of the bar (Figure 1).
part of a strengthpower potentia-
The appropriate hand place- The athlete should then be
ting complex.
ment will be based on whether cuedThe athlete should then be
the athlete is performing the cued to internally rotate his or
STARTING
clean or snatch variation (10). her shoulders and turn his or
POSITION
The hook grip (fingers over her elbows out to ensure that
In preparation to perform ei-
thumb) should be used for both a stable arm position exists for
ther the CK or SK, technique
the CK and SKexercises to pre- the active pulling portion of
boxes or the safety bars of a
vent grip being a limiting factor the CK and SK. This will assist in
squat rack should be placed
of performance. Because loads preventing the elbow joint from
so that the bar is at the appro-
in excess of a maximum clean prematurely bending (flexing)
priate height relative to the
or snatch may be used during during the pulling phase of the
athletes anthropometrics.
the CK and SK, respectively, ath- exercises.
Specifically, the bar should be
letes may consider the use of The athlete should be in-
positioned directly in front of,
lifting straps. structed to sit on his or her
but not touching, the patella
Following the acquisition of heels in the starting position
just above the proximal attach-
proper hand and grip place- to maximize his or her ability to
ment of the patellar tendon.
produce the greatest possible this point, the athlete should athlete to continue to accele-
forces through the platform be moving into a dorsiflexed rate the bar without additional
during the initiation and conti- position at the ankle joint. frictional influences.
nuation of the lift. This cue will During the transition phase to
also allow the athlete to main- the peak power position, the THE SECOND PULL
tain the correct foot pressure path of the bar should always The second pull phase of the CK
during the transition to the be moving vertically up and and SK begins when the athle-
peak power position and also into the body. te reaches the power position.
allow greater control and im- The bar should remain as close As the athlete transitions to
proved bar speed. as possible to the body without the power position, he or she
touching the thighs until rea- should use the momentum the
TRANSITION ching the peak power position first pull to build up the intensi-
TO THE PEAK (Figure 2). This will allow the ty into an explosive pull.
POWER POSITION
Before initiating the CK or SK
from the static starting posi-
tion, the athlete should create
a tight torso by developing
tension in the muscles of the
midsection by inhaling deeply.
The athlete should also main-
tain the lordotic curvature of
his or her lumbar spine to main-
tain the appropriate hip angle
to maximize the force produced
into the platform.
After achieving the set starting
position, the athlete should ini- Figure No. 2
tiate the CK and SK by engaging Power positions for the power clean from the knee (left) and the
power snatch from the knee (right). Note that the position of the
his or her hamstrings, glutes,
barbell may vary slightly based on the athletes anthropometrics.
and erector spinae muscles to
begin to move the bar vertically.
During the transition phase of
the CK and SK, the athlete must
transition the bar to the peak
power position (4,13,21) to
maximize the force and power
produced during the later se-
cond pull phase of the move-
ment. The transition of the bar
from the starting position to
the peak power position is ac-
complished by the athlete by
extending his or her backwhi-
Figure No. 3
le simultaneously moving the
The second pull of the power clean from the knee (left) and the
hips and knees forward at the power snatch from the knee (right).
same instant and tempo. At
Upon reaching the power po- the elbows forward and up and gluteal muscles to apply
sition, the bar should make a through the bar. The athlete vertical forces to bring the de-
brushing contact with the should rotate his or her elbows scension of the bar to a halt.
thighs before the triple exten- around the bar from a vertical The athlete should then return
sion movement occurs. The position (above the bar) into a to an upright position comple-
athlete should continue to horizontal position (in front of ting the lift.
engage his or her erector spi- the bar). To properly return the barbell
nae musculature and keep his During the rotation of the el- to the technique boxes or rack,
or her elbows extended and bows, the coach should direct the athlete should drop the
externally rotated to prevent the athlete to relax his or her elbows and maintain an iso-
early bending (flexing) of the grip, which will allow greater metric contraction of the mid-
elbows during the pull. flexibility of the wrists when re- section and posterior muscula-
At this point, the athlete should ceiving the weight on his or her ture to avoid any unnecessary
perform the triple extension shoulders. anterior pelvic tilt as the bar
movement by explosively ex- Simultaneously, the athlete descends to the midthigh po-
tending his or herhips, knees, should flex the knees or drop sition. The athlete can then ei-
and ankles. Simultaneously, into a quarter squat position ther lower the bar onto the te-
the athlete should shrug their to receive the weight as it chnique boxes or power rack or
shoulders to maximize barbell lands on his or her shoulders lower the bar to the hang posi-
velocity (Figure 3). (Figure 4). During the descent, tion at the knee in preparation
In addition to the shrug, the the athletes feet may leave for the next repetition.
athlete should be taught to sli- the ground and move slight- Before initiating the next repe-
ghtly flex the wrists to keep the ly outward to create a more tition, the athlete should fully
barbell close to his or her body. comfortable and stable posi- return to the starting position
Following the pull, the athlete tion to receive the bar. as displayed in Figure 1.
should control the bars de- The shoulders of the athlete
scent to the midthigh position. should make contact with the THE CATCH FOR
The athlete can then either bar at the same moment the THE POWER SNATCH
lower the bar onto the tech- bar changes from ascension FROM THE KNEE
nique boxes or power rack or to descension to avoid the bar After the completion of the
lower the bar to the hang posi- crashing on his or her shoul- triple extension movement
tion at the knee in preparation ders. The proper timing of this and once the shrug has been
for the next repetition. chain of events is to prevent executed, the elbows should
the accumulation of unneces- break (bend/flex). The athle-
THE CATCH FOR sary stress on the body. te should be cued to lead with
THE POWER CLEAN When receiving the bar, or ca- the elbows to further elevate
FROM THE KNEE tching the bar, the athlete the bar as a continuation of the
Once the full triple extension should maintain a contracted second pull.
and shrug have been execu- and braced midsection to pro- The athlete should then be in-
ted, the elbows should break vide optimal control of the wei- structed to rotate the hands
(bend/flex). The athlete should ght and prevent an injury that and elbows around the bar.
be cued to lead with the el- could occur through a deviated The elbows should appear to
bows to further elevate the trunk angle. rotate from a vertical position
bar as a continuation of the se- While in the catch position, the above the bar into a position
cond pull. athlete should continue to flex that is below the bar.
The athlete should then be in- the knees while activating his Simultaneously, the athlete
structed to aggressively drive or her quadriceps, hamstrings, should flex the knees or drop
into a quarter squat position

(Figure 4).
The athletes feet may leave
the ground during the drop
and move slightly outward to
a more comfortable and stable
position.
At this point, the athlete should
maintain contact with the pla-
tform through the whole foot.
This will allow for improved
control in the reception and
recovery during this transitory Figure No. 4
phase. Power positions for the power clean from the knee (left) and the
The athlete should press up un- power snatch from the knee (right). Note that the position of the
til the elbows are locked in full barbell may vary slightly based on the athletes anthropometrics.
extension. The athlete can be the incidence of injuries may incre-
weight to descend in a con-
cued to push through the bar ase (8).
trolled motion from overhead
or pull the bar apart to main- The athlete may begin the
to the midthigh position. Du-
tain this extended position. movement without his or her
ring this process, the athlete
Just as described in the catch shoulders retracted and a
should continue to maintain
for the CK, the athlete should rounded back, which may re-
an isometric contraction of
attempt to attain the receiving sult in an improper transition
the midsection and posterior
position just as the bar chan- to the peak power position and
musculature to avoid any un-
ges direction from ascension may place excess stress on the
necessary anterior pelvic tilt
to descension to avoid the bar athletes lower back.
as the bar descends to the mi-
crashing onto them. The athlete may not shift to a
dthigh position. The athlete
When receiving the bar, or ca- fully upright position with the
can then either lower the bar
tching the bar, the athlete shoulders, hips, and midfoot
onto the technique boxes or
should maintain a contracted in line before beginning the
power rack or lower the bar to
and braced midsection to pro- second pull, causing the chest
the hang position at the knee
vide optimal control of the wei- and shoulders to remain ahead
in preparation for the next re-
ght and prevent an injury that of the bar.
petition.
could occur through a deviated The athlete may not allow the
Before initiating the next repe-
trunk angle. hips and knees to shift forward
tition, the athlete should fully
While maintaining this position once the barbell passes the
return to the starting position
with the weight overhead, the knees (transition phase) as a
as seen in Figure 1.
athlete should have continued result of the athlete pulling
knee flexion while applying ver-
COMMON MISTAKES OF forward rather than vertically.
tical forces until the descent
THE POWER CLEAN AND The athlete may begin the se-
of the bar has stopped. Once
POWER SNATCH FROM cond pull phase too early. Spe-
in control, the athlete should
THE KNEE cifically, the athlete will begin
then ascend into an upright the second pull by performing
The transfer of the training sti-
position completing the lift. the triple extension motion
mulus produced by the CK and SK
To return the barbell to the te- when the bar is visually too
hinges on proper movement execu-
chnique boxes or power rack, low on the athletes thigh. This
tion. Moreover, if technique is not
the athlete should allow the would result in the athlete not
reinforced during the training year,
properly reaching the neces- ankles, ultimately preventing During the SK, the athlete may
sary power position for maxi- maximum vertical force pro- not keep his or her elbows
mum force production. duction. locked during the catch, whi-
The athlete may dip (i.e., drop The athlete may complete the ch may result in having to per-
under the bar) before comple- shrugging motion before the form a partial press to regain
ting the triple extension move- full triple extension movement. complete extension.
ment. The athlete may not aggres- During the SK, the athlete may
The athlete may push his or sively shrug at the top of the fail to push the head forward,
her hips too far forward during second pull, which may pre- which would result in the wei-
the transition and second pull vent maximum bar velocity. Al- ght being slightly ahead of
instead of continuing to drive though failing to aggressively the torso. This would prevent
vertically through the midfoot, shrug at the top of the second the athlete from being able
likely resulting in a looping of pull may not impact lower-body to maintain the barbell in an
the bar away from the athletes power development, it may im- overhead position.
body. pact the transfer of the pulling During the SK, the athlete may
The athlete may transition his technique of the CK and SK. allow the barbell to travel too
or her body weight to his or her During the CK, the athlete may far behind his or her head, whi-
forefoot too early, likely resul- not elevate the elbows and up- ch may prevent him or her from
ting in the improper vertical per arms high enough during stabilizing the load in the cor-
transference of force through the catch, resulting in the wei- rect position.
the midfoot before the triple ght resting on the wrists and
extension movement during elbows instead of the shoul- PRACTICAL
the second pull. ders. APPLICATION
Premature elbow flexion may During the CK, the athlete may The CK and SK weightlifting varia-
prevent maximum transferen- lean forward during the catch, tions are resistance training exerci-
ce of generated force to the causing rounding of the thora- ses that can be used in most blocks
bar before the second pull. cic spine, which would lead to of training. Like other weightlifting
The athlete may not complete greater weight distribution on derivatives, the CK and SK are pri-
the full triple extension move- the toes and unwanted pressu- marily used to enhance RFD, power
ment of the hips, knees, and re on the wrists and elbows. development, and explosive speed
Timothy J. Suchomel Brad H. DeWeese Ambrose J. Serrano

PhD, CSCS*D, USAW-SPC, EdD2 MA
Department of Exercise Center of Excellence for Sport United States Olympic

Science, East Stroudsburg Science and Coach Education, Training Center, Lake Placid,
University, East Department of Exercise and New York
Stroudsburg, Pennsylvania Sport Sciences, East Tennessee
State University, Johnson City,
Tennessee
during the triple extension move- to use loads comparable to those hang power clean and hang power
ment. The CK and SK to a lesser ex- used with the hang power clean snatch.
tent may be used to overload the (18,20,30,35), considering the si- Previous research has suggested
triple extension movement; howe- milar displacement of the load. It that the optimal load of the lifter
ver, other weightlifting derivatives should be noted that the CK and plus bar system during the hang
may be more effective as an over- SK do not include a countermove- power clean occurs at approxima-
load stimulus (31). Practitioners ment that is characteristic of the tely 7080% 1 repetition maximum
should be aware that the method hang power clean or hang power (RM) (18,20), whereas other stu-
of performing the CK and SK may snatch, and thus, there may not be dies indicated that greatest peak
change the training stimulus expe- as much preactivation of the ham- power of the lifter plus bar system
rienced by the athlete. Specifically, strings. During a maximal strength occurred at 65% 1RM (30,35). Be-
if the CK or SK were performed from or strength-power training block, cause of the similarities of the CK
training blocks or a power rack, the the CK and SK can also be used to and SK to the hang power clean
completion of the exercise may re- reinforce technique before transi- and hang power snatch, it is likely
quire greater RFD because the ath- tioning to future training blocks in that similar loads may be prescri-
lete would have to overcome the which the full weightlifting move- bed with modifications for athlete
inertia of the training load from a ments may be prescribed. The CK proficiency and strength as ne-
dead-stop position. and SK exercises may also be used eded. Weaker or less technically
This variation of the CK and SK may during speed-strength or explosive proficient athletes should focus on
present more benefits to athletes speed training blocks. The primary improving peak power through li-
who perform an explosive move- goal in speed-strength or explosive ghter loads, whereas heavier loads
ment with RFD from a static star- speed training blocks is to enhan- may be prescribed for a stronger,
ting position (e.g., sprinters in track ce peak power output. Because more technically proficient athlete.
and field and American football the CK and SK require the bar to be
linemen). In contrast, a CK or SK turned over, they are speed-de- The technique and application di-
performed from the knee without pendent movements that require a scussed in this article should serve
the assistance of training blocks higher level of technical proficiency as baseline information for those
or a power rack could theoretically compared with other partial move- interested in performing and im-
require greater positional strength ments (31,34). The primary sets and plementing the CK and SK exercises.
in the initial starting position. repetitions that would be used with The CK and SK may be used in the
This variation of the CK or SK may be these exercises would be, for exam- teaching progression of the clean
appropriate for athletes with suf- ple, 3 sets of 5 repetitions during and snatch exercises because they
ficient levels of strength. Practitio- a speedstrength block and even emphasize positional strength du-
ners may consider implementing lower for explosive speed blocks (3 ring the transition phase, use the
the CK and SK into maximal stren- 3 3, 3 3 2, and 2 3 2) (2,27,28). A pau- double knee bend technique, and
gth and strength-power training city of research on the optimal load train the triple extension of the hip,
blocks, where the primary goals are for peak power production during knee, and ankle joints. Only general
to enhance maximal force output the CK and SK exists. Thus, practi- recommendations may be made
and RFD. These types of training tioners must consider the loading on how best to implement the CK
blocks typically use reduced volu- recommendations based on pre- and SK exercises because of the li-
mes (3 3 5 to 3 3 3) and heavier trai- vious studies that have examined mited amount of current research.
ning loads (2,27,28). Previous re- similar weightlifting derivatives to Future research should consider
search suggests that the training make evidence-based decisions on examining the loading effects on
loads for the CK and SK will likely be loading for the CK and SK. As pre- performance variables during the
lower than that of the power clean viously mentioned, it is likely that CK and SK so that more specific re-
and power snatch from the floor the loads used during the CK and SK commendations can be made.
(19). However, athletes may be able may be comparable to those of the
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52
MUSCLE
ACTIVATION
PATTERNS
DURING
DIFFERENT
SQUAT
TECHNIQUES
BY LINDSAY V. SLATER AND JOSEPH M. HART
Department of Kinesiology, University of Virginia,
Charlottesville, Virginia
53
54 MUSCLE ACTIVATION PATTERNS DURING DIFFERENT SQUAT TECHNIQUES
INTRODUCTION the ascending phase of the squat have predicted peak force during
Bilateral squats are a staple exer- (4), however increased squat depth the squat to be around 901008 of
cise in most sport performance using relative loads may not incre- knee flexion (14,15), which is com-
and knee rehabilitation programs. ase gluteal activation (6). Althou- mon during squat exercises. Becau-
Despite its popularity in gyms and gh the full squat may not increase se the knee deviates from neutral
sports medicine clinics, there is litt- hip involvement, poorly performed alignment near peak knee flexion,
le research on muscle activation squats have been associated with different patterns of muscle activa-
patterns during an unloaded bo- altered gluteal activation (7), indi- tion may be necessary to attenua-
dyweight bilateral squat other cating that changes in squat per- te the increased patellofemoral
than its use to strengthen the formance may alter muscle invol- forces and stabilize the knee joint.
quadriceps. Previous researchers vement. A poorly performed squat For example, decreased vastus la-
(4,18,24) have noted high quadri- may result in altered lower extre- teralis and increased gastrocne-
ceps activation and little hamstring mity alignment such as increased mius muscle activation have been
activation during the descending, knee valgus which may expose the reported during squats with medial
holding, and ascending phases of lower extremity joints to excessive knee displacement compared with
the squat, supporting the use of torques that may require adaptive a neutrally aligned squat (29,36).
the bilateral squat for quadriceps muscle activation strategies to sta- However, little is known about the
strengthening in rehabilitation and bilize the lower extremity joints. muscle activation patterns in the
performance programs. Althou- rectus femoris and knee flexors
gh the squat is a widely accepted Although many sports medicine during knee joint deviations while
exercise to strengthen the thigh and performance professionals are squatting. Increased knee flexor
musculature, sports medicine and comfortable instructing patients to activation during bilateral squats
performance professionals teach execute proper squats, there is litt- may increase ligamentous strain to
a variety of techniques, most com- le information regarding differen- stabilize the knee joint (37).
monly changing the stance width ces in muscle activation patterns in
and depth of the squat. Foot ab- the lower extremity muscles during Therefore, bilateral squat positions
duction driven by hip rotation and squats with varying alignments. that increase muscle activation in
stance width generally vary among Furthermore, strength and condi- the hamstrings may increase knee
practitioners and practice, howe- tioning coaches often design client injury risk. This is particularly im-
ver no significant difference in qua- programs based on performance portant given the growing popula-
driceps muscle activation patterns on functional screenings and as- rity of the ballet plie squat where
have been noted when comparing sessments, including the bilateral clients purposefully lift their heels
narrow and wide stance and varying and single-leg squat (2,7,20). Un- off the ground and squat with wei-
foot positions (12,32). derstanding if different lower ex- ght at their toes despite a lack of in-
However, increased adductor lon- tremity alignments during a squat formation about the way the lower
gus and gluteus maximus activity change muscle activation patterns extremity musculature stabilizes
during a wide stance squat have in the lower extremity will provide the knee joint during the increa-
been reported (32). This suggests an evidence-based approach to sed anterior displacement. The-
that different stance widths do not coaching patients on appropriate refore, the purpose of this study
change the use of the squat as a squat alignment and designing ef- was to compare lower extremity
quadriceps strengthening exerci- fective strengthening programs. electromyographic muscle acti-
se, however they may help target Consideration for lower extremi- vation during a neutrally aligned
adjacent muscles. Another squat ty alignment during the bilateral squat compared with antero-po-
technique variation, the deep squat squat is also important because of sterior (AP) malaligned and me-
where maximal knee flexion is en- the potential for increased patello- dio-lateral (ML) malaligned bilate-
couraged, may result in increased femoral contact forces during knee ral squats. We hypothesized that
gluteus maximus activation during flexion (3,33,39,41). Some models malaligned squats would result in
MUSCLE ACTIVATION PATTERNS DURING DIFFERENT SQUAT TECHNIQUES 55
increased quadriceps, hamstring, Instrumentation leg, after the skin was shaved, li-
and gastrocnemii activity compa- A wireless surface electromyo- ghtly abraded, and cleaned with
red with control squats. graphy (EMG) system (Trigno Sen- alcohol. After electromagnetic sen-
sor System, Delsys Inc., Natick, MA, sors were attached, participants
METHODS USA: interelectrode distance = 10 placed the dominant leg within the
Experimental Approach mm, 80 dB common mode rejection boundaries of a single force plate
to the Problem rate) was used to record lower ex- embedded in the floor and the con-
A descriptive, repeated measures tremity muscle activity. Electromyo- tralateral leg on the floor, outside
laboratory study was used to com- graphy data were sampled at 2,000 of the force plate (13) (Figure 1).
pare muscle activation patterns du- Hz. Maximal voluntary isometric The participant practiced bilateral
ring the control, AP malaligned, and contractions were exported using squats to parallel to become ac-
ML malaligned bilateral squats. The EMGworks Analysis software (ver- customed to the wires from the
experimental approach provided sion 4.1.1.0; Delsys Inc.). An electro- electromagnetic motion capture
unique information about the mu- magnetic motion-analysis system system. The participant was asked
scle activation patterns during (Ascension Technology Corpora- to stand with feet shoulder width
each squat technique to assist tion, Burlington, VT, USA) was used apart, toes pointing forward and
sports medicine and performan- during collection. Kinematic data was instructed to perform 5 squa-
ce professionals with information were sampled at 144 Hz. Threedi- ts to 908 of flexion with knees col-
about differences in lower extre- mensional joint angles and EMG lapsing inward (ML malaligned), 5
mity muscle activation patterns data were synchronized, reduced, squats to 908 of flexion while lifting
and strategies during commonly and exported using MotionMonitor heels off the floor (AP malaligned),
performed malaligned squats. The software (Innovative Sports Trai- and 5 squats to 908 of flexion while
independent variable in this study ning, Chicago, IL, USA). keeping heels on the floor and kne-
was the squat technique (control, Electromyography Electrode es in line with feet (control) (Figure
AP and ML aligned squats). The de- Placement 1). Feedback was only given during
pendent variables were lower ex- The electrodes for the quadriceps the control squat and was stan-
tremity muscle activation pattern muscles were placed on the distal dardized to include the following
during the squat cycle measured third of the participants vastus la- statements: Sit back at your heels
with surface electromyography. teralis and vastus medialis and the like youre sitting in a chair; push
Subjects proximal third of the participants your knees out in the bottom of
Twenty-eight healthy, recreational- rectus femoris. The lateral and the squat; keep your toes pointing
ly active participants (19 women, 9 medial gastrocnemius electrodes forward.
men) without self-reported history were placed at 20% of the distan- Normalization Procedures
of lower extremity injury volunte- ce of the shank from the knee joint Maximal voluntary isometric con-
ered (21.5 6 3 years, 170 6 8.4 cm, line to the lateral malleolus (36). tractions (MVICs) were collected
65.7 6 11.8 kg). All participants The electrode on the biceps femo- before the participant completed
were familiar with the squat exer- ris was placed halfway between the any squats. Maximal voluntary iso-
cise. Exclusion criteria included ischial tuberosity and the lateral metric contractions for the vastus
history of lower extremity injury epicondyle of the tibia (19). lateralis, vastus medialis, rectus
within previous 6 months, history Procedures femoris, and biceps femoris were
of low back pain or lower extremi- Participants reported to the labo- collected in short sitting with the
ty joint surgery, pregnancy, known ratory for a single session wearing knees flexed to 908 using a gait
muscular abnormalities, and athletic shoes and athletic clothing. belt around the distal third of the
known degenerative joint disease. Electromyography electrodes were shank during both isometric knee
All participants signed informed placed over the muscles of interest extension and knee flexion. Ninety
consent approved by the universi- on the participants dominant leg, degrees was used to normalize
tys institutional review board. defined as the preferred kicking quadriceps and hamstring activa-
tion to maximal activity during peak

knee flexion. Maximal voluntary iso-

metric contractions for the lateral
and medial gastrocnemius were
collected with the subject lying pro-
ne and 108 of plantarflexion. Knee
flexion and ankle plantarflexion
were measured using a goniome-
ter. Three 5 second MVIC trials were
collected in each position, avera-
ging the middle 3 seconds of each
trial for the individual muscles. All
muscle activity was normalized and
expressed as a percentage of MVIC.
Statistical Analyses
The raw EMG data were filtered and
exported using the MotionMonitor
software, utilizing a bandpass fil-
ter (10450 Hz) with a 60 Hz notch
filter and a 50 milliseconds window,
moving average, root mean square
Figure No. 1 algorithm. The EMG and kinematic
Participants performed 5 medio-lateral malaligned squats (A, D data were synchronized and re-
followed by 5 antero-posterior malaligned squats (B, E) followed by
duced to 100 points to represent
5 control squats (C, F). Participants rested for 1 minute between each
squat repetition. No feedback was provided during any of the squat 100% of the squat cycle, where
techniques other than the control squat. 50% represents peak knee flexion
and 0 and 99% represent full knee
extension (27). Initial and final de-
scent were defined as 024 and 25
49%, respectively. Initial and final
ascent were defined as 5074 and
7599%, respectively. After being
reduced to 100 points, data were
smoothed using a 3-point moving
average window and 90% confiden-
ce intervals were calculated about
the mean of each percentage
point. Means and 90% confidence
intervals were calculated for each
muscle during each squat techni-
que. Areas in which the confidence
Figure No.2 intervals did not overlap for more
Peak knee joint excursion from full knee extension at the beginning of than 3 consecutive percentage
the squat. points were considered statistically
significant (9,21). Mean differences
and associated pooled standard
deviations were calculated for each
muscle during periods of the squat
cycle when squat techniques were
significantly different. Cohens d
effect sizes using mean differen-
ces and pooled standard deviations
were calculated for each muscle.
Effect sizes were interpreted as
weak (,0.2), small (0.210.39), mo-
derate (0.4 0.7), large (0.710.99),
and very large (.1.0).
Figure No.3
RESULTS Differences in kinematics during the medio-lateral malaligned squat
Medio-Lateral Malaligned Squat (grey line), antero-posterior malaligned squat (vertical lines), and
Participants demonstrated in- control squat (black line) across the squat cycle with 90% confidence
creased anterior and medial knee intervals. Areas in which confidence intervals did not overlap for 3
displacement compared with the or more consecutive points were considered statistically significant.
control squat (Figure 2). The ML
malaligned squat resulted in si-
gnificantly increased dorsiflexion,
ankle inversion, knee flexion, knee
abduction, and hip adduction du-
ring approximately 1085% of the
squat cycle compared with the
control squat.Participants also
demonstrated significantly decre-
ased hip flexion during 1471% of
the squat cycle compared with the
control squat (Figure 3). Figure No.4
Differences in muscle activation patterns during the medio-lateral
Vastus Lateralis. The vastus latera-
malaligned (grey line) and control (black line) squat across the
lis had decreased activation during squat cycle with 90% confidence intervals. Areas in which confidence
final ascent (9699%) of the squat intervals did not overlap for 3 or more consecutive percentage
cycle in the ML malaligned squat points were considered statistically significant.
compared with the control squat
(Figure 4). Effect size was very lar- initial (1518%) and final phase initial phase of descent (1121%)
ge (26.21) for the significant diffe- of decent (2848%) of the squat and beginning of the final phase
rence during the squat cycle for ML cycle in the ML malaligned squat of descent (2528%) during the ML
malalignment (Figure 5). compared withthe control squat. malaligned squat compared with
Vastus Medialis. Vastus medialis The rectus femoris also displayed the control squat (Figure 4). Effect
activation decreased during the decreased activation in the ML ma- sizes were very large (Range = 4.71,
final phase of ascent (9298%) of laligned squat during the final pha- 13.14) for all differences in the ML
the squat cycle in the ML malali- se of ascent (8599%) of the squat malaligned squat (Figure 5).
gned squat compared with the con- cycle (Figure 4). Effect sizes were Lateral Gastrocnemius. The late-
trol squat (Figure 4). Effect size was very large (Range = 24.90, 21.72) ral head of the gastrocnemius was
very large (23.78) for the difference for all differences during the squat more active during the ML malali-
in activation (Figure 5). cycle (Figure 5). gned squat compared with the con-
Rectus Femoris. Rectus femoris Biceps Femoris. The biceps femo- trol squat in the initial (5169%)
activation decreased during the ris activation increased during the and final phase of ascent (7182%,
Figure No.5
Effect sizes for significant

differences between medio-
lateral malaligned and control
squat. Vertical error bars
represent 95% confidence
intervals for the effect size
point estimate. The horizontal
line represents the duration
across the squat cycle where
confidence intervals did not
overlap.
8590%, 9699%) during the squat the control squat (Figure 4). Effect of the squat cycle compared with
cycle (Figure 4). Effect sizes were sizes were very large (Range = the control squat. The AP malali-
very large (Range = 3.90, 11.53) for 21.97, 13.53) for all differences gned squat increased knee flexion
all differences between the ML ma- between the ML malaligned and from 22 to 80% of the squat cycle
laligned and control squat during control squat during the squat and decreased hip flexion from 5 to
the squat cycle (Figure 5). cycle (Figure 5). 77% of the squat cycle compared
Medial Gastrocnemius. The medial with the control squat. Ankle inver-
head of the gastrocnemius was less Antero-Posterior sion increased from 10 to 92% of
active during the initial (17%) and Malaligned Squat the AP malaligned squat compared
final phases of descent (2932%) Antero-posterior malaligned squa- with the control squat. Participan-
of the ML malaligned squat compa- ts increased anterior knee displa- ts demonstrated decreased knee
red with the control squat (Figure cement and decreased lateral knee adduction during 1575% of the AP
4). During the ascending phases displacement compared with the malaligned squat compared with
of the squat cycle, the medial ga- control squat (Figure 2). Partici- the control squat (Figure 3).
strocnemius was more active in pants demonstrated significant- Vastus Lateralis. The vastus late-
the ML malaligned squat (6569%, ly less dorsiflexion during the AP ralis had decreased activation in
7578%, 8594%) compared with malaligned squat during 2195% the AP malaligned squat compared
Figure No.6
Differences in muscle activation patterns during the antero-posterior malaligned (grey line) and control
(black line) squat across the squat cycle with90% confidence intervals. Areas in which confidence intervals
did not overlap for 3 or more consecutive percentage points were considered statistically significant.
Figure No.7
Effect sizes for significant
differences between antero-
posterior malaligned and
control squat. Vertical error
bars represent 95% confidence
intervals for the effect size
point estimate. The horizontal
line represents the duration
across the squat cycle where
confidence intervals did not
overlap.
Figure No.8
Differences in average
quadriceps (vastus lateralis,
vastus medialis, and rectus
femoris) activation pattern
with 90% confidence intervals
between squat techniques.
with the control squat during initial sizes were moderate to very large (Figure 6). Effect sizes were very
descent (213%) and final ascent (Range = 20.69, 22.44) for all dif- large (Range = 1.66, 7.94) for all
(8799%) of the squat cycle. Vastus ferences during the AP malaligned differences during the AP malali-
lateralis had increased activation squat during the squat cycle (Figu- gned
during the AP malaligned squat du- re 7). squat (Figure 7).
ring initial ascent from peak knee Rectus Femoris. Activation of the Lateral Gastrocnemius. The lateral
flexion, 5966% of the squat cycle rectus femoris decreased du- gastrocnemius activation also in-
(Figure 6). Effect sizes were very ring the initial phase of descent creased during the AP malaligned
large (Range = 22.29, 3.47) for all (821%) and final phase of ascent squat during all phases of descent
significant differences during the (8299%) in the AP malaligned and ascent (195%) compared with
squat cycle for AP malalignment squat compared with the control the control squat (Figure 6). Effect
(Figure 7). squat. The rectus femoris activa- size was very large (3.24) for the
Vastus Medialis. The vastus media- tion increased in the AP malaligned difference in activation during the
lis had decreased activation during squat during the initial phase of AP malaligned squat (Figure 7).
the initial (1131%) and final de- ascent (5271%) (Figure 6). Effect Medial Gastrocnemius. The medial
scent (3948%) of the AP malali- sizes were large to very large (Ran- gastrocnemius was more active
gnment squat compared with the ge = 21.68, 1.26) for all differences during the AP malaligned squat
control squat (Figure 6). during the AP malaligned squat (Fi- during all phases of descent and
Vastus medialis activation also de- gure 7). ascent (099%) compared with the
creased during the final ascent of Biceps Femoris. The biceps femo- control squat (Figure 6).
the squat cycle (8198%) of the AP ris had increased activation in all 4 Effect size was very large (6.24) for
malaligned squat compared with phases of the AP malaligned squat the difference in activation during
the control squat (Figure 6). Effect compared with the control squat the AP malaligned squat (Figure 7).
DISCUSSION rectus femoris activation during of the squat is to strengthen the

The main purpose for the inclusion closed-chain knee exercises. quadriceps muscle group.
of the body weight squat in trai- In the current study, both AP and ML The increased eccentric activa-
ning and rehabilitation programs malaligned squats increased ga- tion of the knee flexors during
is to increase strength at the thigh, strocnemius activation compared malaligned squats may be in an
hip, and back musculature (10). The with the control squat. The medial effort to stabilize the knee joint
activation patterns of the vastus la- and lateral gastrocnemii activation when quadriceps activation de-
teralis, vastus medialis, and rectus during the descending and ascen- creases and when contact forces
femoris during the control squat in ding phase of the squat was similar are highest. Previous researchers
this study are similar to those pre- to that previously reported during (3,14,15,33,39,41,43) have noted
viously reported (8,11,24,28), sup- squatting (36). The increased ga- that patellofemoral contact for-
porting that the squat exercise fo- strocnemii activation during ML ces are high around 908 of knee
cuses on quadriceps activation. The malaligned squats was also simi- flexion, whereas tibiofemoral con-
results in this study support the no- lar to increased gastrocnemii acti- tact forces are largest when the
tion that the quadriceps are most vation in individuals with passive knee is close to full extension. Du-
active during the concentric phase medial knee displacement during ring both malaligned squats, co-
of the exercise (35,40). The results squatting (36). Participants in this contraction of the biceps femoris
in this study also support that ma- study were instructed to purpo- and gastrocnemii during parts of
laligned squats, both in the sagittal sefully squat into a malaligned the squat cycle when contact for-
and frontal planes, significantly position, which may not represent ces are highest may be a strategy
alters quadriceps activation. The muscle activation patterns during to stabilize the hip and knee joint
decreased quadriceps activation passive malalignment. (1,8). Hamstring cocontraction du-
associated with ML malalignment The similarities in gastrocnemii ring knee flexion also decreases
indicates that frontal plane devia- activation during passive medial anterior translation and internal
tions during a squat alter muscle knee displacement indicate that rotation, whereas cocontraction
activation strategy to stabilize the both the medial and lateral ga- of the gastrocnemius decreases
lower extremity during a bilateral strocnemii are more active during strain at the anterior cruciate li-
squat (Figure 8). Our study agrees frontal plane malalignment even gament (16,30), supporting that
with prior findings that the rectus with the slight medial knee excur- increased activation of the ham-
femoris is less active than the va- sion seen in this study. Increased string and gastrocnemius muscles
stus medialis and lateralis during a coactivation of the gastrocnemii during malaligned bilateral squats
control squat (12); however, frontal during closed kinetic chain exer- may be a stabilizing technique. Fur-
plane malalignment further decre- cises stabilizes the ankle during thermore, the increased activation
ased rectus femoris activation du- flexed knee stance and decreases in the hamstring and gastrocnemii
ring descent into peak knee flexion the strain at the anterior crucia- during malaligned squats changes
and increased activation in the te ligament by pulling the femur the nature of the exercise, targe-
knee flexors. The decreased rectus backwards (22,26,34). The increa- ting muscles that are considerably
femoris activity during frontal pla- sed coactivation of the gastrocne- less active during a squat with neu-
ne malalignment may suggest that mii during both malaligned squats tral alignment. Further research
increased medial knee displace- may indicate an unstable knee joint comparing neutral and malaligned
ment during squats changes the position with increased anterior squats should also include gluteus
nature of the exercise, decreasing and medial knee displacement. maximus, semitendinosus, and
quadriceps activation and increa- These findings support the impor- semimembranosus activation. Al-
sing hamstring and gastrocnemii tance of sagittal plane alignment though gluteus maximus activation
activity. Further research should squat form when patients and reportedly increases with squat
continue to investigate the influen- clients display even minimal knee depth (4), this may not represent
ce of medial knee displacement on abduction especially when the goal gluteal activation during an unlo-
aded squat to 908 of knee flexion mended from the data in the cur- using this design should consider
(5) with neutral and malaligned te- rent study. However, we have iden- counterbalancing the order of the
chniques. In contrast to the decre- tified altered muscle activation malaligned squat technique to
ased quadriceps activation during patterns when alignment is altered further limit the influence of one
the ML malaligned squat, the AP during a squat. Further research squat variation on another.
malaligned squat increased vastus should explore optimal anterior The results of this study support
lateralis and rectus femoris acti- knee displacement during bilateral that malaligned squats in the fron-
vation during initial ascent. Fur- squatting to ensure that the spine, tal and sagittal plane significantly
thermore, the decreased vastus hip, and knee are not exposed to alter muscle activation patterns
medialis activation during the AP risk during the exercise. in the lower extremity, increasing
malaligned squat may be in effort There were some limitations to this activation in hamstring and ga-
to decrease tibial internal rotation study including the lack of stan- strocnemius muscles compared
and patellofemoral contact pressu- dardization of knee flexion angle, with a control squat. Frontal and
re (42). Previous researchers (33) squat velocity, and reliability of EMG sagittal plane knee excursion also
have noted increased patellofe- findings. Although knee flexion an- significantly alter quadriceps acti-
moral contact forces during flexion gle was not standardized, all par- vation patterns during squatting,
with increased quadriceps activa- ticipants received the same verbal changing the demands of the task
tion, which may lead to the increa- instructions and these instructions on the knee musculature. Despite
sed eccentric activation of the knee were interpreted in a similar man- the altered activation strategies
flexors during the AP malaligned ner given the tight confidence during malaligned squats, activa-
squat. Although restricting ante- intervals. Squat velocity was not tion in the hamstring and gastroc-
rior knee displacement can result standardized; however, both the nemius decreased during the con-
in increased thoracic motion and descending and ascending phases trol squats using basic instructions
forces at the hip and back during of the squat were reduced to 50 and feedback. The simple cues used
squats (17,27), too much anterior points in order to standardize each in this study may help guide clients
knee displacement may lead to squat based on kinematic events. and patients to activation in the
increased patellofemoral contact Future research using this techni- quadriceps and decrease activa-
forces (33,38,39). The knee joint que should standardize squat ve- tion in the hamstring and gastroc-
displaced approximately 0.17 m locity to further minimize changes nemius during bilateral bodywei-
anteriorly compared with neutral- in muscle activity. Although we did ght squats.
position during control squats in not assess reliability of EMG in the
our study; however, the biceps fe- current study, reliability of surface PRACTICAL
moris and gastrocnemius had little EMG using a repeated measures APPLICATIONS
activity throughout the squat cycle. design has been well documen- The bilateral squat exercise is a
Both the ML and AP malaligned ted during functional tasks in both commonly used exercise for stren-
squats increased anterior knee di- healthy and pathological popula- gthening the quadriceps. Oftenti-
splacement by approximately 0.07 tions (23,25,31). Lastly, the order mes, the exercise is not executed
and 0.15 m, respectively (Figure of squat performance was not properly without initial instruction
2), which may explain the increase counterbalanced, with the control from a practitioner. Two common
in biceps femoris activation we ob- condition performed last. This was malalignments during a bodywei-
served during initial descent and an active decision to limit any fee- ght bilateral squat are medial and
increase gastrocnemius activation dback during squat performance anterior knee displacement; howe-
during initial and final ascent of the until malaligned squats were com- ver, there is little information about
squat cycle (Figures 4 and 6). pleted. Participants were also gi- the changes in muscle activation
There is no established safe zone ven adequate rest between squats, patterns resulting from these ma-
for anterior excursion at the knee limiting the influence of the pre- lalignments.
during squats that can be recom- vious squat. Future researchers The results in this study support
that medio-lateral and antero-po- References

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64
65
66
-ALANINE
SUPPLEMEN-
TATION
FOR THE
COMPETITIVE
ATHLETE
BY JAY R. HOFFMAN
67
68 -ALANINE SUPPLEMENTATION FOR THE COMPETITIVE ATHLETE
-alanine has become one of the

more popular supplements be-

ing used by competitive strength/
power athletes today. -alanine
is a non-proteogenic amino acid
(e.g., does not stimulate protein
synthesis), and is one of the two
constituents of carnosine (the
amino acid histidine is the second
constituent), and appears to be
the rate limiting step in carnosine
synthesis (Harris et al., 2006). Car-
nosine is found in skeletal muscle
of all vertebrates (Harris et al.,
1990), but the carnosine content
of skeletal muscle in mammals that
rely on anaerobic metabolism to
fuel their activity is quite high. The
relationship between carnosine
content and muscle buffering ca-
pacity is strongly positive across
all species (Harris et al., 1990; Abe,
2000), with a significantly greater
concentration of carnosine found
in type II compared to type I mus- cient process and dietary intake It has been suggested that a daily
cle fibers (Harris et al., 1998). Car- of meat, chicken and turkey are dosing regimen of 1.6 - 6.4 gday-1
nosines primary physiological role required to elevate muscle car- can cause significant increases in
in muscle is to serve as a pH buffer nosine concentrations (Harris et muscle carnosine concentrations
(Harris et al., 2006). High carnosine al., 2007). Ingestion of - 200 g of (Stellingwerff et al., 2012a). Dos-
concentration within muscle could chicken breast meat, or 150 g of es higher than 6.4 gday-1 have
serve to delay fatigue and prolong turkey breast meat, would result in generally not been examined due
highly intense exercise lasting the plasma bioavailability of an 800 to the greater risk of symptoms
1-5 minutes. Thus, the purpose mg -alanine supplement (Harris of paresthesia occurring. Howev-
of -alanine supplementation is et al, 2006). Considering that the er, vast majority of those studies
to maximize carnosine content in daily dose of -alanine ranges from were conducted prior to the use of
skeletal muscle for improving an- 1.6 to 6.4 g, that would require one sustained release formulations of
aerobic activity. to consume between - 400 g 1600 -alanine, which may minimize the
Diet does appear to have an effect g of chicken breast or - 300 g 1200 appearance of paresthesia (Harris
on muscle carnosine concentra- g of turkey breast per day. Thus, the and Stellingwerff, 2013). The in-
tions. Muscle carnosine concentra- use of -alanine as a supplement crease in carnosine content within
tions in carnivores are significantly appears to be more effective than muscle, subsequent to -alanine
higher than that seen in vegetari- dietary intake only in elevating supplementation, appears to be
ans (Evaraert et al., 2011). In veg- muscle carnosine concentrations. dependent upon several factors
etarians muscle carnosine content that include training history, dose
could only be elevated by hepatic Dose Response for -Alanine and duration of use. Stellingwerff
-alanine synthesis through uracil Ingestion and Muscle Carnosine and colleagues (2012b) appear to
degradation. This is a very ineffi- Synthesis. be the only study to directly com-
-ALANINE SUPPLEMENTATION FOR THE COMPETITIVE ATHLETE 69
up study, the same research team carnosine content in the deltoid
investigating elite athletes ingest- muscle 82% in swimmers but only
ing a higher dose (5.0 gday-1) for a 63% in the non-athletes. Oth-
slightly longer duration (7-weeks) ers have examined the effects of
reported an increase in muscle car- 4-weeks of -alanine ingestion (6.4
nosine content of 28% in the gas- gday-1) on trained and untrained
trocnemius (Baguet et al., 2010). vastus lateralis muscle (Kendrick et
This study though used rowers, al., 2009). Subjects served as their
who primarily rely on their upper own controls (i.e. one leg was ex-
body during training and competi- ercised, while the other remained
tion. Derave and colleageus (2007) sedentary). Increases in muscle
examining track and field athletes carnosine concentrations of 52.2%
reported a 37% increase in car- were reported in the trained leg,
nosine content in the gastrocne- and only a 28.3% increase was ob-
mius following 4.8 gday-1 for 4 5 served in the untrained leg. These
weeks. Interestingly, Hoffman and measures were obtained through
colleagues (2015a) examining elite a muscle biopsy, whereas the previ-
combat soldiers ingesting 6.4 g- ous measures have used magnetic
day-1 of sustained release tablets resonance spectroscopy (MRS)
for 4-weeks reported a 28% in- to determine muscle carnosine
crease in the carnosine content of content. Improvements reported
the gastrocnemius muscle. Thus, in muscle carnosine content as-
doses ranging in amounts of 4.8 sessed using muscle biopsy proce-
6.0 gday-1 for 4 7 weeks will result dures appear to be larger in mag-
pared multiple dosing strategies in an increase in carnosine content nitude the changes reported from
and demonstrated that a higher in the gastrocnemius ranging from MRS assessments (Stellingwerff et
dose (total ingestion of 134.4 g) of 23-28% in recreationally trained in- al., 2012a).
-alanine resulted in a greater individuals, but possibly higher levels Most supplement studies exam-
crease in carnosine content in both in competitive athletes, suggest- ining -alanine ingestion have
fast-twitch (gastrocnemius) and ing a potential a synergistic effect generally used an absolute dose
slow-twitch (tibialis anterior) mus- from training. The combination of for an ingestion protocol. Hill and
cle fibers than a lower dose (total training and -alanine ingestion colleagues (2007) examining 25
ingestion of 89.6 g) in an 8-week appears to have a greater effect physically active male subjects
supplementation study. Stellingw- than -alanine ingestion alone on used a dosing protocol beginning
erff and colleagues (2012b) also increasing muscle carnosine con- with 4.0 gday-1 for the first week
reported that muscle carnosine tent. The increased sensitivity in and increasing it 800 mg per week
levels are significantly increased trained muscle was recently sup- until week 4, and then maintained
with as little as 1.6 gday-1 follow- ported by Bex et al., (2013). In that a 6.4 gday-1 for an additional
ing only 2 weeks of supplementa- study, the investigators compared 6-weeks. This was reported to be
tion. Other studies have generally non-athletes to competitive ath- an equivalent to a relative does
not compared different dosing letes and showed muscle carnosine of approximately 50 80 mgkg-
schemes. Baguet and colleagues increases greater in the exercised 1
day-1 reported a 58.8% increase
(2009) provided 4.8 gday-1 for muscles in athletes compared to in muscle carnosine concentration
5 6 weeks and reported a 23% non-exercised muscle in non-ath- following 4-weeks of ingestion and
increase in carnosine content of letes. Specifically, 23-days of an additional 21% increase seen by
the gastrocnemius of recreation- -alanine supplementation at 6.4 week 10 (Hill et al., 2007). Similar-
ally trained men. In a following gday-1 was reported to increase ly, Kendrick and colleagues (2008)
reported increases in muscle car- ed a linear dependency (R2 = 0.921) a relative ~30 45% increase (de-
nosine concentrations (53.5%) in on the total amount of -alanine pending upon fiber type) in muscle
physically active physical educa- consumed and the increase in mus- carnosine content. Cessation of
tion students following 10-weeks cle carnosine content. This was -alanine ingestion resulted in a
of supplementation using a 6.4 shown to be independent of muscle slow washout time (~15-20 weeks)
gday-1 for the entire supplementa- type. In a meta-analysis published with a rate of decay approximate-
tion period. The relative dosing was by Hobson et al., 2012), data anal- ly 2% per week. This decay period
similar to the Hill et al. (2007) study. ysis indicated that supplementa- was slower than that reported by
Thus, increases in carnosine con- tion with a total ingestion of 179 Baguet et al., (2009), and may have
tent appear to be rapid during the g of -alanine (the median dose been related to the higher base-
initial stages of ingestion, but the across all studies) resulted in a me- line levels reported in latter study.
rate of carnosine elevation begins dian performance improvement of
to slow as ingestion is maintained. 2.85% compared with a placebo. ERGOGENIC PROPERTIES
Large variability of carnosine con- OF -ALANINE
tent exists between Type II and CARNOSINE WASHOUT SUPPLEMENTATION
Type I fibers, Harris and colleagues Cessation of -alanine ingestion The ergogenic role of -alanine is
(1998) indicated that these dif- will result in a gradual return of not seen by the direct actions of the
ferences may be up to two-fold, muscle carnosine concentrations amino acid, but in its ability to com-
and likely impact the potential of to baseline levels. In one study bine with histidine within muscle
these muscle to increase carnosine 20 young physically active males tissue to form carnosine. However,
content. Derave and colleagues were divided into two groups that the evidence supporting the ergo-
(2007) provided 4.8 gday-1 for 4-5 received either 4.8 gday-1 of -ala- genic benefit of elevating muscle
weeks in track and field athletes nine or placebo for 6 weeks. Three carnosine concentrations is strong.
and reported a 47% increase in car- weeks after supplement cessation In a meta-analysis study, Hobson et
nosine content in the soleus mus- the mean carnosine concentra- al. (2012) found that the greatest
cle, a predominantly slow twitch tions in three muscles was report- ergogenic potential for elevated
fiber, but only a 37% increase in the ed to have decreased by 31.8% carnosine concentrations occurs
gastrocnemius, a predominantly (Baguet et al., 2009). Following during high intensity exercise last-
fast twitch muscle. Baguet and nine weeks of -alanine ingestion ing 60- 240 seconds in duration.
colleagues (2010) reported nearly muscle carnosine concentrations Overall, significant (p<0.001) differ-
a two-fold difference in the mag- returned to baseline levels. The ences in performance were found
nitude of carnosine content eleva- degree of muscle carnosine de- between the -alanine and the pla-
tion between the soleus and gas- crease may be dose dependent. cebo groups. The analysis included
trocnemius in elite female rowers Participants who were reported to 360 subjects (174 with -alanine
ingesting 5.0 gday-1 for 7 weeks. be high responders (saw a greater supplementation and 186 with pla-
Even when the absolute increase accumulation of muscle carnosine cebo) from 15 published manu-
in carnosine content is similar, the content) required a greater wash- scripts. No significant benefit in
relative increase may be different out time to return to baseline levels -alanine ingestion was noted in
due to baseline carnosine levels (~15 weeks) than participants that performance durations lasting <60
(Stellingwerff et al., 2012b). Based were reported to be low respond- seconds compared to placebo in-
upon a linear regression model de- ers (~ 6 weeks). Stellingwerff et al. gestion. In placebo-controlled
veloped by Stellingwerff and col- (2012b) demonstrated that a 1.6 studies, -alanine supplementa-
leagues (2012a) a ~50% increase or 3.2 gday-1 for 8 weeks in healthy tion has been consistent in demon-
in muscle carnosine, a total of ~230 but untrained males increased ab- strating significant performance
g of -alanine must be consumed solute muscle carnosine content benefits in both recreational and
(assuming a 1.6 6.4 gday-1 inges- by average 2.01 mmolkg-1ww. This competitive athletic populations
tion dose). This model demonstrat- absolute change was equivalent to performing high intensity activity
(Hill et al., 2007; Hoffman et al., have reported similar results. Der- two weeks of supplementation re-
2006; 2008a; 2008b; Kendrick et al., ave and colleagues (2007) in a dou- vealed no significant differences in
2008; Stout et al., 2006; 2007). In a ble-blind, placebo controlled study, sprint times or fatigue rates during
double-blind, placebo controlled reported that 4-weeks of -alanine repeated (total of three) shuttle
study, ingestion of 6.4 gday-1 and supplementation (4.8 gday-1) in 15 runs (30 35 second per run with a
3.2 gday-1 of -alanine (days 1-6 male 400-m sprinters was signifi- 2-min rest between each sprint).
and days 7-28, respectively) in 12 cantly (p<0.05) able to delay fatigue However, a strong trend (p = 0.07)
untrained young men for 4-weeks in repeated bouts of isokinetic exer- was noted in fatigue rate during a
(high dose was titrated to the low cise (5 sets of 30 maximal voluntary 60-second Wingate anaerobic pow-
dose following the first week of in- knee extensions). Another dou- er test. As supplementation contin-
gestion) was shown to improve ble-blind, placebo controlled study ued, examination of the players re-
physical working capacity at fatigue provided 4.8 gday-1 of -alanine or sistance training logbooks showed
threshold (PWCFT) by 14.5% (p < placebo for 4-weeks to experienced, further trends (p = 0.09) towards a
0.05) in the -alanine group (Stout resistance trained strength/power higher (9.2 %) volume of training
et al., 2006). This difference was sig- athletes (Hoffman et al., 2008b). (load x repetitions) in those ath-
nificantly (p<0.004) greater than The difference in training volume letes supplementing with -alanine
the placebo group that showed no (total number of repetitions per- compared to placebo. Although the
change in physical working capacity. formed in the squat exercise per inability to see any effect on repeat-
Stout and colleagues (2007) con- workout) reported as the difference ed sprints of approximately 30 35
ducted a follow-up study, recruiting between workouts performed at seconds appears to be consistent
22 untrained college-aged women week 0 and week 4 of the study was with the results of Hobson and col-
in another placebo controlled, dou- significantly (p<0.05) greater in the leagues (2012), it is also likely that
ble-blind protocol. The active group athletes using -alanine (9.0 4.1 the two week supplementation pe-
were supplied with 3.2 gday-1 and repetitions) compared to the place- riod (only 63 g of -alanine ingest-
6.4 gday-1 of -alanine (days 1-7 bo (0.3 7.8 repetitions). In addi- ed) in trained athletes may not have
and days 8-28, respectively) for tion, the average mean power out- been sufficient to significantly in-
4-weeks. The investigators report- put per repetition for each set was crease muscle carnosine content.
ed a 12.6% (p<0.001) improvement significantly (p<0.05) higher in the The trend towards an improved fa-
in PWCFT and a 2.5% (p<0.05) in- athletes supplementing with -ala- tigue rate in a 60-second maximal
crease in time to exhaustion during nine than those ingesting the pla- intensity bout of exercise is consis-
a graded exercise cycle ergometry cebo. Hoffman and colleagues tent with the physiological role that
test than the placebo supplement- (2008a) provided 4.5 gday-1 of -al- -alanine supplementation has a
ed group. Studies in trained, com- anine for four weeks to college foot- possible effect on improved buffer-
petitive athletes supplemented ball players. Initial performance ing capacity during prolonged (>60
with -alanine for similar durations testing which occurred following seconds) high intensity exercise
(Hobson et al., 2012). Studies exam- significant (p = 0.07), these results controlled study, Van Thienen and
ining longer supplementation peri- do suggest a strong trend in an elite colleagues (2009) provided 17
ods of -alanine during perfor- group of athletes that may have trained cyclists -alanine in gradat-
mance events lasting more than practical significance. Furthermore, ed doses from 2 4 gday-1 for
60-seconds in duration have also intramuscular carnosine content in 8-weeks. Performance testing in-
reported significant benefits. Ba- the experimental group was signifi- cluded a varied intensity [50% - 90%
guet and colleagues (2010) provid- cantly (p < 0.05) higher by 45% and of maximal lactate steady state
ed 5 gday-1 of -alanine in elite, 28% in the soleus and gastrocne- (MLSS)] 110-minute cycle ergome-
competitive rowers. Following mius, respectively, and the change ter time trial followed by a 10-min-
7-weeks of supplementation, ath- in muscle carnosine content was ute time trial at 100% of their MLSS,
letes ingesting -alanine were 2.8 significantly correlated (r = 0.498, p which was followed by a 30-second
4.8 seconds faster during a 2,000 m = 0.042) to performance improve- sprint. The 9 athletes consuming
rowing time trial performance than ment in the rowing time trial. High -alanine show a significant 11.4%
their pre-supplement times. The intensity exercise performed imme- (p<0.0001) and 5.0% (p<0.005) im-
placebo group was 1.8 6.8 sec- diately following a prolonged bout provement in both peak and mean
onds slower than their pre-supple- of endurance exercise may also power, respectively during the
ment times. Although these differ- benefit from -alanine supplemen- 30-second sprint performance,
ences were not statistically tation. In a double- blind, placebo which was higher than the group
that consumed the placebo (n = 8). ering the physiological role of car- doses (>800 mgkg-1) of -alanine
The authors concluded that -ala- nosine in muscle does not provide a (Harris et al., 2006). Reports of par-
nine supplementation can signifi- strong mechanism for enhancing esthesia have not been reported in
cantly enhance sprint performance endurance performance. Never- studies that use sustained-release
at the end of an exhaustive endur- theless, Smith et al. (2009) report- formulations. Symptoms of pares-
ance exercise bout. There have only ed significant (p<0.05) improve- thesia generally disappear within
been a limited number of studies ments in VO2peak, time to fatigue 60 90 min following supplemen-
examining the effects of -alanine and total work performed during tation (Stellingwerff et al., 2012b).
ingestion and endurance perfor- endurance performance in recre- Investigations reporting potential
mance. Jordan and colleagues ationally active males following side effects from prolonged (great-
(2010) reported that following 6-weeks of high intensity interval er than 15 weeks) supplementation
4-weeks of -alanine ingestion (6.0 training (5 - 7 sets of 2-minute in- protocols have not been seen. How-
gday-1) a delay in blood lactate ac- tervals at 90% max power output, ever considering that -alanine is a
cumulation was seen in participants with 1-minute rest between each naturally occurring amino acid with
who were not trained aerobically interval) and -alanine ingestion an important physiological role
during the supplement period; a de- (6.0 gday-1for 21 days followed by in the body, it is likely a very safe
crease in aerobic capacity was also 3.0 gday-1for another 21 days). Al- supplement to use. Nevertheless,
noted. This is not surprising consid- though improvements were noted the long term effect of -alanine
in both the supplement and place- supplementation and the combina-
bo groups in these measures fol- tions with other supplements are
lowing 3 weeks of training, only the unknown.
-alanine group had significant
(p<0.05) aerobic improvements af- SUMMARY
ter the 6-weeks of training. These When -alanine is ingested, wheth-
results were confirmed by a subse- er through food or as a dietary sup-
quent study by Walter and col- plement, it combines with histidine
leagues (2010) examining recre- to form carnosine. Physiologically,
ationally active women. Even elevations in muscle carnosine will
though there is no direct physiolog- increase intra-cellular buffering
ical benefit of -alanine supple- capacity. The efficacy of -alanine
mentation for endurance and aero- supplementation has been sup-
bic performance, the combination ported through several studies
of anaerobic high intensity inter- examining sustained, high inten-
vals training and -alanine likely sity exercise in competitive and
improved the quality of the high in- recreational athletes. Based on
tensity sprints, indirectly affecting current research, -alanine sup-
aerobic capacity and cardiovascular plementation appears to be effica-
fitness. cious during high intensity activity
lasting 60-300 seconds. Research
SAFETY examining -alanine ingestion
The only side effect reported with and competitive athletes provides
-alanine supplementation is par- strong evidence that supplement-
esthesia (Harris et al., 2006). Par- ing with -alanine will increase
esthesia is a sensation of numbing muscle carnosine levels, which are
or tingling in the skin. It has been associated with significant perfor-
commonly experienced when con- mance improvements during sus-
suming non-sustained release tained, high intensity activity.
References
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pounds as intracellular proton buffering con- The absorption of orally supplied -alanine and
stituents in vertebrate muscle. Biochemistry its effect on muscle carnosine synthesis in hu-
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Baguet A, Bourgois J, Vanhee L, Achten E, De- Hill CA, Harris RC, Kim HJ, et al. (2007) In-
rave W (2010) Important role of muscle carno- fluence of -alanine supplementation on skeletal
sine in rowing performance. Journal of Applied muscle carnosine concentrations and high in-
Physiology. 109:1096-1101. tensity cycling capacity Amino acids 32:225-233
Baguet A, Reyngoudt H, Pottier A, Everaert I,
Callens S, Achten E, Derave W (2009) Carnosi- Hobson RM, Saunders B, Ball G, Harris R, Sale
ne loading and washout in human skeletal mu- C (2012) Effects of -alanine supplementation
scles Journal of Applied Physiology 106:837-842. on exercise performance: a meta-analysis Ami-
no acids 43:25-37
Bex T, Chung W, Baguet A, Stegen S, Stautemas
J, Achten E, Derave W (2014) Muscle carnosi- Hoffman JR, Landau G, Stout JR, Hoffman MW,
ne loading by beta-alanine supplementation is Shavit N, Rosen P, Moran DS, Fukuda DH,
more pronounced in trained vs. untrained mu- Shlelef I, Carmom E, Osteld I (2015). -alanine
scles Journal of Applied Physiology 116:204-209. ingestion increases muscle carnosine content
and combat specific performance in soldiers.
Derave W, Ozdemir MS, Harris RC, et al. (2007) Amino Acids 47:627-636.
-Alanine supplementation augments muscle
carnosine content and attenuates fatigue du- Hoffman JR, Ratamess NA, Faigenbaum AD,
ring repeated isokinetic contraction bouts in Ross R, Kang J, Stout JR, Wise JA (2008)
trained sprinters Journal of applied physiology Short-duration -alanine supplementation
103:1736-1743. increases training volume and reduces subjecti-
ve feelings of fatigue in college football players
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W (2011) Vegetarianism, female gender and Hoffman JR, Ratamess NA, Kang J, Mangine
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DR. JAY HOFFMAN

holds the rank of full professor in the Sport and Exercise Science program at the University of Central Florida. He is
presently the Department Chair of Education and Human Sciences and Director of the Institute of Exercise Physiology and
Wellness.
Dr. Hoffman is a fellow of the American College of Sports Medicine and the National Strength and Conditioning
Association (NSCA).
He served as President of the National Strength and Conditioning Association Board of Directors from 2009-2012. Dr.
Hoffman also served on the Board of Directors of the USA Bobsled and Skeleton Federation. Dr. Hoffman holds a unique
perspective in his sport science background. Prior to his academic career he signed free agent contracts with the NY
Jets and Philadelphia Eagles of the NFL and the Tampa Bay Bandits of the USFL. A dual national of the USA and Israel, Dr.
Hoffman commanded the Physiological Unit of the Israel Air Force and served as a Research Officer in the Combat Fitness
Unit of the IDF during his military service. Dr. Hoffman has been honored or awarded the 2007 Outstanding Sport Scientist
of the Year from the NSCA, 2005 Outstanding Kinesiology Professional Award from the Neag School of Education Alumni
Society of the University of Connecticut, 2003 Educator of the Year NSCA, and 2003 Neag School of Education Outstanding
Alumni Research Award (University of Connecticut).
Dr. Hoffmans primary area of study focuses on physiological adaptations resulting from nutritional and exercise
intervention. Dr. Hoffman has published more than 200 articles and chapters in peer-reviewed journals. His books
Physiological Aspects of Sport Training and Performance, Norms for Fitness, Performance, and Health, and Program
Design were published by Human Kinetics. A Practical Guide to Designing Resistance Training Programs and Total Fitness
for Baseball were published by Coaches Choice. Further sharing his research and findings, Dr. Hoffman has lectured at
more than 380 national and international conferences and meetings.
76
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not in the Results; Procedures includes the accept image files in the following native appli- 1J = 1 N m = 0.000239 kcal = 0.102 kg m;
methods used, bearing in mind the concept of cation file formats:
the possibility of a replication of the study; 1 kj = 1000 N m = 0.239 kcal = 102 kg m;
Statistical Analysis, is the section that clearly Adobe Photoshop (.psd) 1 W = 1 J s-1 = 6.118 kg m min.
states the statistical approach to the analysis of Illustrator (.ai)
the series or of the data series. It is important When using the nomenclature for the types of
to include the level of significance (e.g., P PowerPoint (.ppt) muscle fibres, please use the following terms.
0.05). Authors are requested to include in the The types of muscle fibres can be identified us-
paper the statistical power for the size and re- QuarkXPress (.qxd) ing the methods of histochemical classification
liability of the measures used with intra-class If a digital camera is used to take pictures for or by gel electrophoresis. The histochemical
correlation coecient (ICC). Additional subti- printing, maximum resolution with less com- staining of the ATPase is used to separate the
tles may be used, but their number must be as pression must be set. As digital camera man- fibres in the forms of type I (slow-twitch), type
limited as possible. ufacturers use terms and different file formats IIa (fast-twitch) and type IIb (fast-twitch). The
for capturing high-resolution images, please work of Smerdu et al. (AJP 267: C1723, 1994)
C. Results. The results of the study are present- indicates that the fibres contain the type IIb
ed in this section. The most important findings refer to the manual of the actual camera used
for more information. myosin heavy chain type IIx (typing fibres by
must be presented in the form of tables and fig- gel electrophoresis). To meet the need for con-
ures and the less important should be included Layout. Ensure that all figures and tables have tinuity and to reduce confusion on this point,
in the text itself. Do not insert data that are not been mentioned in the text. Indications must it is recommended that the Authors use IIx to
part of the experimental project or have been be given as to their position between para- indicate what were called IIb fibres (Smerdu V,
already published. graphs, for example: Figure 1 is to be inserted Karsch-Mizrachi I, Champion M, Leinwand L,
D. Discussion. In this section, the results of the at this point, or the Table 1 in the latter; etc. and S. Schiano , Type IIx myosin heavy chain
study are elaborated. They must be related to transcripts are expressed in type IIb fibers of
the literature that currently exists; all hypothe- human skeletal muscle. Am J Physiol 267 (6 Pt
ses therefore must be covered. 1): C1723-1728, 1994).
78
ABSTRACTS
S
panish resumenes
EL SALTO HORIZONTAL COMPLEMENTARIOS DIFERENTES TCNICAS DE
COMO FORMA DE PREDECIR DERIVADOS DE LA SENTADILLA
EL RENDIMIENTO DEL HALTEROFILIA OLMPICA Slater V Lindsay & Hart Joseph M
SM (ing), n. 8, ao III, septiembre-diciembre de
LEVANTAMIENTO DE PESAS. COMO MTODO DE 2017, pgs. 52-63
UN ESTUDIO PILOTO: EL RECUPERACIN DE Las sentadillas bilaterales son ejercicios que se
SALTO HORIZONTAL PREDICE SNTOMAS INEXPLICABLES utilizan con frecuencia en programas de rendi-
miento deportivo. La activacin de los msculos
EL RENDIMIENTO DEL MDICAMENTE de las extremidades inferiores puede cambiar en
LEVANTAMIENTO DE PESAS Boschiero Dario, Vaudagna Danilo, Pederzolli funcin de la alineacin de las rodillas durante la
Rich J. Kite, Adam Spence Sergio, Marro Michele, Fantina Mattia, Bonaci- ejecucin del ejercicio. La finalidad de este estu-
SM (ing), n. 8, ao III, septiembre-diciembre de na Matteo, Monaco Carmine, Apelgantes Elena, dio es comparar los patrones de activacin de los
2017, pgs. 4-17 Urso Antonio msculos de las extremidades inferiores durante
El proceso de identificacin de talentos a menu- SM (ita), n. 8, ao III, septiembre-diciembre de diferentes tcnicas de sentadilla. Participaron de
do comprende una serie de pruebas fsicas cuyos 2017, pgs. 30-41 forma voluntaria 28 personas sanas sin lesiones
resultados permitirn asignar de forma estratgica La finalidad de este estudio es determinar si pue- (19 mujeres y 9 hombres, de 21,5 3 aos, 170
deportistas y recursos. Una parte del conjunto de de ser til realizar ejercicios complementarios, 8,4 cm, 65,7 11,8 kg). Se les colocaron electrodos
pruebas del British Weight Lifting (entidad brit- derivados de la halterofilia olmpica y el levanta- para realizar una electromiografa en los msculos
nica de halterofilia; BWL por su sigla en ingls) miento de potencia, para eliminar o disminuir la vasto lateral, vasto medial, recto femoral, bceps
para identificar talentos comprenda un esprint percepcin y el nmero de sntomas inexplicables crural y gastrocnemio de la pierna dominante. Los
de 30 m (30ST), un salto vertical (VJ), un sal- mdicamente. Estos sntomas son en gran parte participantes realizaron cinco sentadillas a la vez
to horizontal (HJ) y el lanzamiento de un baln inexplicables, es decir, no se relacionan con nin- que desplazaban de forma intencional la rodilla
medicinal por encima de la cabeza (MBT). La fi- guna causa, patologa o trastorno concretos. Las anteriormente (desalineacin anteroposterior),
nalidad del presente estudio es evaluar las relacio- personas con sntomas inexplicables mdicamen- cinco sentadillas mientras desplazaban de forma
nes existentes entre el protocolo de pruebas de la te presentan caractersticas bien especficas, como intencional la rodilla medialmente (desalinea-
BWL para identificar talentos y el rendimiento del fatiga crnica, trastornos del sueo o del apetito, cin medial) y cinco sentadillas con control de
levantamiento de pesas. Participaron de forma vo- colon irritable, estreimiento, trastornos del esta- la alineacin (control). Los datos normalizados
luntaria 12 levantadores de pesas (media s; masa: do de nimo o sndromes de dolor inespecfico. A (contraccin isomtrica voluntaria mxima) del
86 20 kg; total ajustado con el coeficiente de Sin- largo plazo estos sntomas crean desequilibrios en electromiograma se redujeron a 100 puntos y
clair: 214,6 76,5). Los participantes asistieron a la composicin corporal y el sistema neurovege- se representaron como un porcentaje del ciclo
una simulacin de las pruebas de identificacin de tativo. Cualquier persona puede desarrollar snto- de sentadilla en el que el 50 % corresponda a la
talentos dos semanas antes de una competicin. mas inexplicables mdicamente: desde deportistas mxima flexin de la rodilla y el 0 % y el 99 %,
Los datos se analizaron mediante una correlacin profesionales hasta personas sedentarias y desde a la extensin total. La actividad de los msculos
del momento-producto de Pearson. Para determi- nios hasta ancianos, y tales sntomas no depen- vasto lateral, medial y recto femoral disminuy
nar la prueba que mejor predice el rendimiento den del sexo. Las publicaciones especializadas han en la sentadilla con la desalineacin mediolateral
del levantamiento de pesas, se utiliz un anlisis demostrado con certeza que la actividad fsica y la en comparacin con la sentadilla de control. En la
escalonado de regresin mltiple. Se encontraron conservacin de la masa de msculo esqueltico sentadilla con la desalineacin anteroposterior, la
relaciones significativas entre el rendimiento del son buenos indicios de salud general, longevidad y actividad de los msculos vasto lateral, medial y
levantamiento de pesas (total ajustado con el co- antienvejecimiento. La prdida de masa muscular recto femoral disminuy durante las fases de des-
eficiente de Sinclair) y el 30ST (r = -0,72; intervalo a menudo se asocia con problemas diversos, como censo inicial y ascenso final; sin embargo, la acti-
de confianza 95 % [-0,91; -0,24]), el VJ (r = 0,89; IC la fatiga crnica, la prdida de fuerza, mialgias, vacin del vasto lateral y el recto femoral aument
95 % [0,65; 0,97]) y el HJ (r = 0,90; IC 95 % [0,67; recuperacin lenta de enfermedades, sarcopenia, durante la fase de ascenso inicial en comparacin
0,97]). La distancia en el MBT no mostr ninguna caquexia, retraso en la curacin de heridas, bajo con la sentadilla de control. Los msculos bceps
correlacin significativa con el rendimiento (r = metabolismo basal, discapacidad fsica o escasa crural y gastrocnemio mostraron un aumento de
0,27; IC 95 % [-0,17; 0,81]). Gracias a un anlisis calidad de vida, adems de elevados costos sani- la activacin durante ambas sentadillas con desali-
escalonado de regresin, se descubri que el HJ es tarios. Todo ello guarda relacin con los sntomas neacin en comparacin con la sentadilla de con-
el factor predictivo ms fuerte para el rendimiento inexplicables mdicamente. Por consiguiente, la trol. En conclusin, los participantes haban alte-
del levantamiento de pesas (R2 ajustado = 0,79; EE actividad fsica dirigida a recuperar la cantidad, rado los patrones de activacin muscular durante
de la estimacin = 35; F = 42,5; p < 0,001). A pesar pero sobre todo, la calidad de la masa de msculo las sentadillas con una desalineacin deliberada en
de la fuerte relacin existente entre el 30ST, el VJ, esqueltico es fundamental. De este estudio se des- los planos frontal o sagital, tal como demuestran
el HJ y el rendimiento del levantamiento de pesas, prende que los ejercicios complementarios deriva- los cambios producidos en la activacin del cu-
los resultados de este estudio sealan que el HJ dos de la halterofilia olmpica y el levantamiento driceps, el bceps crural y el gastrocnemio durante
puede utilizarse como un buen factor predictivo de potencia son un instrumento ptimo para re- el ciclo de la sentadilla.
del rendimiento del levantamiento de pesas para cuperar la calidad y la cantidad de masa muscular
los adultos. y para reducir la percepcin de los sntomas inex-
plicables mdicamente. APORTE COMPLEMENTARIO
ROTURA DEL TENDN DE DE -ALANINA PARA EL
AQUILES Y LA LIGA DE FTBOL LA CARGADA DE POTENCIA DEPORTISTA DE COMPETICIN
(POWER CLEAN) Y LA Jay R. Hoffman, Ph.D., FNSCA, FACSM
DE ESTADOS UNIDOS SM (ing), n. 8, ao III, septiembre-diciembre de
Charniga Andrew Bud ARRANCADA DE POTENCIA 2017, pgs. 66-75
SM (ing), n. 8, ao III, septiembre-diciembre de (POWER SNATCH) DESDE LA Cuando se ingiere -alanina, bien a travs de la co-
2017, pgs. 18-29 RODILLA mida, bien en forma de complemento alimenticio,
El autor expone el problema relativo a la frecuen- Timothy J Suchomel, Brad H Deweese esta se une a la histidina para formar carnosina.
cia de las lesiones en las extremidades inferiores SM (ing), n. 8, ao III, septiembre-diciembre de En el plano fisiolgico, el aumento de la carnosina
que son comunes en algunos deportes, pero no 2017, pgs. 42-51 en el msculo incrementar la capacidad de amor-
en el levantamiento de pesas, en especial en las LA CARGADA DE POTENCIA Y LA ARRAN- tiguacin intracelular. La eficacia del aporte com-
mujeres, donde cabra esperar un alto ndice de CADA DE POTENCIA DESDE LA RODILLA plementario de -alanina se ha podido constatar
accidentes. El autor, que se refiere sobre todo a PUEDEN UTILIZARSE EN LA PROGRESIN mediante varios estudios en los que se analiz el
los jugadores de la liga de ftbol americano y a la DE APRENDIZAJE DE LOS EJERCICIOS DE ejercicio prolongado de alta intensidad en depor-
rotura del tendn de Aquiles, pone de relieve la CARGADA Y ARRANCADA PORQUE ENFA- tistas de competicin y aficionados. Sobre la base
falta de cualidades reactivas en la preparacin de TIZAN LA FUERZA POSICIONAL DURANTE de los estudios actuales, el aporte complementario
estos deportistas, mientras que dichas cualidades LA FASE DE TRANSICIN, UTILIZAN LA de -alanina parece ser eficaz durante la actividad
estn totalmente presentes en el entrenamiento TCNICA DE LA FLEXIN DOBLE DE LAS de alta intensidad con una duracin de 60-300 se-
de la halterofilia y, por ende, en los gestos tpicos RODILLAS Y EJERCITAN LA TRIPLE EXTEN- gundos. Los estudios que analizan la ingestin de
del levantamiento de pesas. Asimismo, aporta una SIN DE LAS ARTICULACIONES DE LAS CA- -alanina y los deportistas de competicin arrojan
serie de datos y testimonios a fin de comprobar la DERAS, LAS RODILLAS Y LOS TOBILLOS. resultados slidos que apuntan que la -alanina
hiptesis de que un entrenamiento deficiente en- aumenta la concentracin de carnosina en los
traa un riesgo elevado de lesin. msculos, lo que est relacionado con mejoras
SISTEMAS DE ACTIVACIN significativas del rendimiento durante la actividad
UTILIZACIN DE EJERCICIOS MUSCULAR DURANTE prolongada de alta intensidad.
79
ABSTRACTS
ussian

(SQUAT)
: Slater V Lindsay & Hart Joseph M
SM (ing), n. 8, anno III, settembre-dicembre 2017,
(ME- pp . 52-63
Rich J. Kite, Adam Spence DICALLY UNEXPLAINED SYMPTOM,
SM (ing), n. 8, anno III, settembre-dicembre MUS), .
2017, pp . 4-17
(TID)
, .
Boschiero Dario, Vaudagna Danilo, Pederzolli
Sergio, Marro Michele, Fantina Mattia, Bonacina
. Matteo, Monaco Carmine, Apelgantes Elena, Urso .
(TID) British Weight Lif- Antonio (19 ,
ting (BWL) : 30- SM (ita), n. 8, anno III, settembre-dicembre 2017, 9 ; : 21,53 ; : 1708,4
(30ST), (VJ), pp . 30-41 ; : 65,7611,8 ) ,
(HJ), (MBT). .
, , (EMG)
: vastus
BWL TID . , lateralis ( ), vastus
medialis ( ), rectus
( femoris ( ), biceps fe-
s; 86 20 ; (Medically Unexplained Symptom, MUS) moris ( ), gastroc-
Sinclair, Sinclair adjusted total: 214 nemius ( )
76,5) . . 5
. ,
TID : (ML malaligned) 5
. . (control).
(MVIC) 100
: ,
(Pearsons product moment correlation). , (50%
, , , 0%
. . 99% ).
: vastus lateralis, medialis rec-
. . tus femoris -
,
, . -
(Sinclair adjusted total) , vastus
30- , 30ST (r = -0.72; . lateralis, medialis rectus femoris
95% [-0.91, -0.24]),
, VJ (r = 0.89; 95% ;
CI [0.65, 0.97]), , HJ (r = vastus lateralis
0.90; 95% CI [0.67, 0.97]). , rectus femoris
. . biceps femoris gastroc-
, nemius
(r = 0.27; , ,
95% CI [-0.17, 0.81]). ,
, (HJ) , , , .
, (pattern)
(RMR BMR),
( R2 , . ,
= 0.79; SEE = 35; F = 42.5; p <0.001). . .
quadriceps, biceps femoris,
30ST, VJ, HJ (). gastrocnemius .

, HJ -
( )
.
. , Jay R. Hoffman, Ph.D., FNSCA, FACSM
pp . 66-75
-,
NFL (
,
, )
Charniga Andrew Bud
. .
pp . 18-29
(POWER SNATCH) . -
Timothy J Suchomel, Brad H Deweese
, SM (ing), n. 8, anno III, settembre-dicembre 2017,
( pp . 42-51
),
. (power clean) .
, (power snatch)
-
,
60-
, 300 .
, , -
, .
. -
, ,
(POWER CLEAN)
. .
80
RAISING THE BAR

FOR 60 YEARS
FOLLOW THE FUTURE OF STRENGTH AT ELEIKO.COM

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The ocial journal of the European Weightlifting Federation - N 8 / September-December 2017

Table 1. Participant characteristics, including weightlifting performance

Table 2. Testing battery results

Table 3. Results of the correlation analysis

studies7,18,38, and investigations to predict athletic performance

References review with meta-analysis. British Journal of

Sports Medicine, 50, 865-872. doi:10.1136/bj-

25. Meylan, C., Cronin, J., Oliver, J., Hughes, M. &

maturity status. The Journal of Strength & Conditio-

41. Winter, E. M., Jones, A. M., Richard Davison, R.

42. Wislff, U., Castagna, C., Helgerud, J., Jones, R.,

43. Wolstencroft, E. (2002). Talent identification and

BY Andrew Bud Charniga

onset of bodybuilding/powerlift- Achilles ruptures were a common something is radically wrong

False notions of what constitutes

Football-injurya multiple repetitions this type of training is almost

Compounding the stiffening

1. Charniga, A. It is all connected Parts I-III, www.sportivnypress.com

3. Khalid, S. et al, Return to football after Achilles tendon rupture, http://lerma-

4. Hsu, A., Foot and Ankle Injuries in American Football Am J Orthop:

Introduction STOMACH conservation and quality of Skeletal

MATERIALS AND METHODS

MUS SELF-ASSESSMENT FORM

Have you been suffering from excessive tiredness or persistent fatigue?

Have you been suffering from mood swings?

Have you been suffering from persistent insomnia or night-time waking?

Have you been feeling sleepy during the day?

Have you been feeling anxious?

Have you been feeling listless?

Do you suffer from panic attacks?

Do you have night-time hunger pangs?

Have you been suffering from irritable bowel syndrome?

Do you suffer from periods of persistent constipation or changes in bowel movement?

Are your hands and feet often cold?

Do you experience changes in perspiration while asleep?

Do you often wake up in a bad mood?

Do you frequently feel a sense of unjustified guilt?

Do you have difficulty finding pleasure or relief as a consequence of positive facts?

Have you lost a significant amount of weight in recent months?

DATA ANALYSIS with MUS no MUS LIFTERS

HPA axis index (PA) Muscle Density S-score

with MUS no MUS LIFTERS

T-score FM% IMAT%

The choice of the exercises was

RESULTS BEFORE AFTER

+70% +6,6% +9% +12,5%

-13% -15% +9% +11%

Have you been suffering from excessive tiredness or persistent fatigue? X

Have you been suffering from mood swings?

Have you been suffering from persistent insomnia or night-time waking? X X

Have you been feeling sleepy during the day? X X

Have you been feeling anxious? X X

Have you been feeling listless? X

Do you suffer from panic attacks?

Do you have night-time hunger pangs?

Have you been suffering from irritable bowel syndrome?

Do you suffer from periods of persistent constipation or changes in bowel movement?

Are your hands and feet often cold? X

Do you experience changes in perspiration while asleep? X

Do you often wake up in a bad mood? X

Do you frequently feel a sense of unjustified guilt?

Do you have difficulty finding pleasure or relief as a consequence of positive facts?

Have you lost a significant amount of weight in recent months?