The Demands of Fitness Sport
Number of contractions x Tension of contractions (relative to individual’s 1RM) x Rest periods
=
Physiological Dose-Response
80% of fitness sport produces fast aerobic physiological dose-responses.
How are we getting this output? Let’s look at the inputs.
1. Number of contractions
The average fitness competition is:
12 minutes/event x 15-30 contractions/minute = 180-360 contractions/event x 8 events = 1,440-2,880 contractions.
2. Tension of contractions (relative to individual’s 1RM)
80% of fitness competitions require contractions at 50+% of the individual’s 1RM (and often much higher than 50%).
3. The Output, The Dose-Response
These contractions, when repeated 180-360 times with no rest, produce a fast aerobic physiological dose-response.
Heart rates at 160+ beats per minute and respiration rates at 40+ breaths per minute characterize this dose-response.
So, the demand of fitness sport is to make 180-360 contractions (x8 events) at 50+% of your 1RM as repeatable as possible.
The Training of Fitness Athletes
There are 3 ways to accomplish this.
1. Increase the cross sectional area of muscle (hypertrophy/muscular strength) and/or the extent to which motor units can activate muscle --> Increases capacity for producing tension --> Contractions make up a lower percentage of the athlete's capacity to produce tension --> Contractions produce fewer waste products --> Contractions become more repeatable
2. Increase the energetic-metabolic capacity of already recruitable muscle fibers --> Increases capacity to remove waste products --> Contractions become more repeatable
3. Increase the access, comfort and control of positions --> Each contraction requires less tension --> Contractions produce fewer waste products --> Contractions become more repeatable
Every program is going to emphasize each of these 3 approaches to varying degrees.
Which approach you prioritize depends on an individual needs analysis.
In a future episode, I’ll cover how to conduct that needs analysis. And establish your reference point relative to the demands of the sport.
What to do today
If strength standards for your desired level are far out of reach, then emphasize resistance.
If strength standards are surpassed, then emphasize fast aerobics.
If you are primarily limited by your skill, then emphasize learning.
Most people are 1.
Some are 2.
Almost everyone has elements of 3.
