11/03/2010

Off-day/Make-up day

WHY TIME MATTERS

Here's a quick physics lesson on why we need to be concerned about the time domains with our workouts. Bottom line, we are looking for POWER output.

By definition, Work (W) is Force (F) over a given Distance (d):


So to pick your body up off of the floor is work. A person who "lifts weights" in the normal sense of the term is doing work. There is no time variable here. Just the force necessary to move a mass over a distance. So someone who does 100 pull ups in 3:00 does the same amount of work as someone who weighs the same and does 100 pull ups over the course of 10 hours.

Power (P), on the other hand, is defined as Work (W) over Time (t):


Introducing time into the equation (no pun intended) changes everything. Someone who does 100 pull ups in 3:00 has a tremendous amount of Power compared to the person of the same weight who takes 10 hours to do those same 100 pull ups. Simply put, take any exercise, do it in less time, and you're generating more power. That is why there is almost always a time variable, whether in total time, or total reps and/or rounds in a given amount of time.

In physical terms, the bodybuilder lifts heavy weights to build big muscles. That is his singular focus when he works out. He lifts a certain amount of weight slowly, isolating muscles, to ensure maximum contraction of the muscle fibers which ultimately results in greater muscular growth.

The athlete, however, trains his entire body at once (how many basketball players practice only shooting with their arms, or only with their legs), and is focused on explosiveness, which is another way of doing loaded movements quickly.

Bottom line, if you want big muscles, and only big muscles, then train like a bodybuilder. Isolate your body; lift slowly and purposely.

But if you want to be a dynamic athlete, if you want explosiveness, then train like an athlete. Do full body workouts. Focus on speed and quickness as well as load. Compete. You may get big, strong muscles, but they will be a secondary result of your training. More importantly, you will be able to run faster, change directions more quickly, jump higher, and move more weight. The muscle you gain will be practical and efficient, not just aesthetic.