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Why you need E-Lifts in your Training Plan

Introduction

Phil Campbell explains the benefits of E-Lifts.

This kind of analysis can be done for any event or sport. First, the correct muscles and movements must be pinpointed, and their role in the sport must be determined. The relevant strength training exercise protocols can be designed for the muscles involved. Women athletes should use this method as the starting point for their essential strength training requirements. If you have been in the gym during the past few years, you have probably heard these strength training strategies tossed around: lightweight/high reps and heavyweight/low reps. The newest strength training strategy on the block is Slow Reps, which refers to a slow-moving weightlifting tempo. Think about doing a standard barbell curl in super-slow motion, which is what Slow Reps look like. I have been in the gym for 38 years and have seen fitness fads and gimmicks come and go. And I have even seen some training gimmicks reinvented under different names as if they were new revolutionary discoveries. New training techniques can be positive, particularly if they evolve from an established and proven training system. Plyometrics is an example of the positive evolution of training methods.

Plyometrics take different forms, but these exercises are closely related to callisthenics that coaches and drill sergeants used during the 40s - 70s. Then, some Russian engineers took callisthenics, applied some basic science for sports-specific training, and evolved this exercise to a new level. Today, we call these exercises plyometrics. Coaches use plyometrics worldwide to improve athletic performance by developing fast-twitch muscle fibre. The evolution of plyometrics teaches us that it is essential to challenge training methods and improve them when possible. On the positive side, the Slow Reps method reinforces the need to isolate muscle groups during strength training. Since Arthur Jones and Dr Ellington Dardin hit the training scene in the 70s with their high-intensity training (HIT) versions, the principle of isolation has been one of the three key concepts in my strength-training programs.

Isolation means training one muscle group thoroughly by eliminating other groups that attempt to jump in and assisting the targeted muscle group once those muscles get fatigued. It allows the muscle group to get more work, and the targeted muscles adapt to this training method by becoming more prominent and more substantial. Isolation is a vital training strategy, and the Slow Reps method helps to isolate targeted muscle groups. That is positive, but Slow Reps can be limiting because muscles adapt. You cannot be around an exercise physiologist very long without hearing the word "adaptation" because muscles do. When muscles are trained, they adapt. Training slowly develops slow-twitch muscle fibre, but it is necessary to train fast to reach the fast-twitch fibre.

Slow reps and the traditional lifting tempo of up-on-two and down-on-four focus on slow muscle fibre. Again, that is positive because slow-twitch fibre is close to half of your muscle fibre, leaving you with the other half decreasing in size and strength. If you plan to live in slow motion or play a sport where being slow is positive, you may not want to add E-lifts to your training program. But if you will work all of your muscle fibre, try E-lifts once, and you will know this method is the real deal.

Why you need to work all muscle fibre types

There can be swings in muscle fibre composition. We all have three types of muscle fibre that must be trained (Muscle, Genes, and Athletic Performance, September 2000, Scientific American, Jesper). The fast-twitch muscle has two types of fibre -- fast and super-fast. The rapid muscle (what the researchers call IIa) moves five times faster than the slow muscle, and the super-fast (IIx or llb) move ten times faster than the slow muscle fibre.

The following chart shows that while there are differences in muscle fibre composition, muscle types can be developed based on how they are trained.

Muscle fibre type Average person Sprint trained Aerobic trained
Slow (type I) 40% 40% 55%
Fast (IIa) 50% 20% 40%
Super-fast (IIx) 10% 40% 5%

Sprinters who train fast have higher percentages of the super-fast (IIx). Endurance-trained individuals who train slowly have slower muscle fibre (type I). While we are born with slightly different muscle composition, the point is that super-fast muscle can be developed if it is trained correctly. And E-Lifts do the job. Since we live life in motion at varying rates of speed, and most sports movements are dynamic (if not ballistic), E-Lifts offer a more functional strength development method for sports applications and life in general.

E-Lifts for Professional Athletes and Older Adults

Many new studies show explosive lifting to be more effective than traditional lifting:

Professional athletes use explosive lifting because Olympic lifts yield better results in power than traditional powerlifting (bench press, squat, and deadlift). Researchers show that 88% of US professional football coaches use Olympic lifting in their training, and 94% use plyometric drills. (Ebben 2001)[1].

So many professional teams use explosive techniques in their strength training programs because of simple, superior results and a complete body of research showing that E-Lifting yields better results in performance. Researchers report:

Results suggest that Olympic lifting can provide a significant advantage over powerlifting in vertical jump performance changes (Hoffman 2004)[2].

E-Lifts are superior for athletes, but what about the rest of us? E-Lifts again outperform other training methods. In a major new study, researchers show that older adults respond better to rapid-rate-of-force movements, and this type of training can be performed safely even at older ages;

Progressive resistance training that incorporates rapid rate-of-force development movements may be safely undertaken in healthy older adults, resulting in significant gains in muscle strength, power, and physical performance. Such improvements prolong functional independence and improve the quality of life. (Henwood 2005)[3].

A new landmark study shows that explosive lifting is the most successful training strategy for older adults:

Therefore, heavy loads during explosive resistance training may be the most effective strategy for achieving simultaneous muscle strength, power, and endurance improvements in older adults. (De Vos 2005)[4].

We are not talking about using lightweight and moving through a set with many quick up-and-down (fast) repetitions. We are discussing using a heavyweight with an explosion during the movements away from the body's centre. There is a big difference in performing repetitions quickly as opposed to explosively.

E-Lifting Mechanics

E-Lifts is short for explosive technique and is an attempt to combine the best from the world of Olympic Lifting—Clean & Jerk, Snatch—with the best from traditional lifting techniques used by bodybuilders and fitness trainers. Adding explosive movement to all push and press exercises will accomplish the fast-fibre training goal, which means you work more muscle fibre than slow movements. That is why E-Lifting yields better results. Train fast to get fast; train slow, and you only use the slow muscle fibre.

Exercises performed as a push or a press type are connected to muscle groups loaded with fast-twitch fibre. These muscle groups require a fast, explosive tempo when pushing the resistance away from the body to reach the fast fibre. Examples of exercises would be bench press, any chest press type of machine, leg press, shoulder press, and even calf raises, which qualify as a push-type exercise.

E-lifting involves a brief, 1- to 2-second pause at the bottom of a lifting exercise. This approach will fully stretch the muscle and make the Slow Reps fans feel more comfortable with the technique. Then, push the resistance with explosive thrust away from the body. The downward movement before the explosive thrust should be similar to the traditional weightlifting tempo of a 2 to 4-second pace. There are two key points for safety. A warm-up set should be performed using the conventional lifting tempo of up-on-two and down-on-four. You should extend the repetition on the push away from the body, but stop the explosive pushing at the 90% to avoid injury to the elbows or knees. Stop going at 90% and fully extend.

Since 1970, I have worked with thousands of athletes and individuals in my Speed Camps and personal training. I have experimented with every new method that makes sense regarding strength training. I have found no other training method that comes close to getting these results from strength training. Not just for athletes preparing for the pro or college combines, but adults of all ages get superior results with E-Lifts.

References

  1. EBBEN, W (2001) Strength and conditioning practices of National Football League strength and conditioning coaches. J Strength Cond Res.
  2. HOFFMAN, JR (2004) Comparison of Olympic vs. traditional power lifting training programs in football players. J Strength Cond Res.
  3. HENWOOD, T.R. (2005) Improved physical performance in older adults undertaking a short-term program of high-velocity resistance training. J Gerontol A Biol Sci Med Sci., 51 (2), p. 108-115
  4. DE VOS, N.J. (2005) Optimal load for increasing muscle power during explosive resistance training in older adults. J Gerontol A Biol Sci Med Sci., 60 (5), p. 638-647

Page Reference

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  • CAMPBELL, P. (2006) Why you need E-Lifts in your Training Plan [WWW] Available from: https://www.brianmac.co.uk/articles/article015.htm [Accessed

About the Author

Phil Campbell is a personal trainer and a master athlete holding several USA Track and Field Master titles. He has a black belt in Isshinryu Karate and has competed and won titles in martial arts and weightlifting competitions. This article has been produced here with his kind permission.