New Training TechniquesJeffrey M. McBride, PhD

Associate Professor – BiomechanicsDepartment of Health, Leisure & Exercise Science

Appalachian State University

Neuromuscular Laboratory

Focus on Core & Stability• Activation of Trunk Muscles (Exercise Selection)

(Unpublished McBride et al. 2006)

LONGISSIMUS (T10)

0

0.1

0.2

0.3

0.4

0.5

0.6

0.7

ALT LE

FTALT

RIG

HTPEL

VIC TH

RUSTPUSH U

PSUPERMAN

RIGHT S

IDE H

OLDDEADLIF

T (50

%)DEA

DLIFT (

70%)

DEADLIF

T (80

%)DEA

DLIFT (

90%)

SQUAT (5

0%)

SQUAT (70

%)SQUAT

(80%

)SQUAT

(90%

)IS

OMETRIC

MAX

AVG

IEM

G (m

V)

(Unpublished McBride et al. 2006)

MULTIFIDUS (L1)

0

0.1

0.2

0.3

0.4

0.5

0.6

0.7

ALT LE

FTALT

RIG

HTPELV

IC THRUSTPUSH U

PSUPERMAN

RIGHT SID

E HOLD

DEADLIFT (

50%)

DEADLIFT (

70%)

DEADLIFT (

80%)

DEADLIFT (

90%)

SQUAT (50%

)SQUAT (7

0%)

SQUAT (80%

)SQUAT (9

0%)

ISOMETRIC

MAX

AVG

IEM

G (m

V)

(Unpublished McBride et al. 2006)

EXTERNAL OBLIQUES

0

0.05

0.1

0.15

0.2

0.25

0.3

0.35

0.4

0.45

ALT LE

FTALT

RIG

HTPELV

IC THRUSTPUSH U

PSUPERMAN

RIGHT SID

E HOLD

DEADLIFT (

50%)

DEADLIFT (

70%)

DEADLIFT (

80%)

DEADLIFT (

90%)

SQUAT (50%

)SQUAT (7

0%)

SQUAT (80%

)SQUAT (9

0%)

ISOMETRIC

MAX

AVG

IEM

G (m

V)

(Unpublished McBride et al. 2006)

RECTUS ABDOMINIS

0

0.05

0.1

0.15

0.2

0.25

0.3

0.35

0.4

0.45

ALT LE

FTALT

RIG

HTPELV

IC THRUSTPUSH U

PSUPERMAN

RIGHT S

IDE H

OLDDEADLIF

T (50

%)DEADLIF

T (70

%)DEADLIF

T (80

%)DEADLIF

T (90

%)SQUAT (5

0%)

SQUAT (70%

)SQUAT (8

0%)

SQUAT (90%

)

AVG

IEM

G (m

V)

(Silfies et al. 2005)

Focus on Core & Stability• Relationship to Athletic Performance

No change in Muscle Activity of RA, EO or ES

No change in VO2 at select running velocities

(Stanton et al. 2004)

Focus on Core & Stability• Muscle Activity and Stability in Squatting

0

500

1000

1500

2000

2500

3000

Peak

For

ce (N

)

0

1000

2000

3000

4000

5000

6000

RFD

(N/s

)

Peak Force

RFD

Stable Unstable

*

*

(McBride et al. 2006)

Focus on Core & Stability• Muscle Activity and Stability in Squatting

0

50

100

150

200

250

Ave

rage

IEM

G (u

V)

VM IEMG

VL IEMG

BF IEMGTS IEMG

Stable Unstable

**

(McBride et al. 2006)

Emphasis on Power

(Kaneko et al. 2004)

Re-Evaluation of Stretching

(McBride et al. 2006 )

60

65

70

75

80

85

90

95

100

105

110

Baseline Imm Post 1m Post 2m Post 4m Post 8m Post 16m Post

Per

cent

age

of B

asel

ine

Forc

e (%

)

Control

Stretch

* * * *

##

##

Re-Evaluation of Stretching

(McBride et al. 2006 )

500700900

11001300150017001900210023002500

Time

Forc

e (N

)

BaselineStretch Imm Post

200

ms

400

ms

600

ms

800

ms

2000

ms

1000

ms 3000

ms

(p =

0.1

1)

(p =

0.0

8)

(p =

0.2

1)

(p =

0.1

9)

(p =

0.2

9)

(p =

0.4

4)

(p =

0.4

4)

Conclusion

• Consider Exercise Selection for Muscle Activation• Consider Impact of Instability on Muscle Activation• Consider Training for Strength or Power• Consider Effect of Stretching on Muscle Force