OnFitness Magazine - January/February 2015 - 60

W W W. O N F I T N E S S M A G . C O M

|

V O L

1 5

N O

4

|

2 0 1 5

6 0

MUSCLE
SCIENCE
from 1-2 and the strength built from 3-7,
and then turn all that work into high
velocity movement, especially for sport.
For your average to advanced athlete that's
not a bad program.
The problem comes when sports have
multiple peaks each year or multiple
demands such as power, size and strength.
For the general population the approach
may not make sense since most of the

general population does not regularly
participate in competitive sports. An
alternative is the cube method.
What is the cube method?
Basic geometry has a cube as a four
sided, three dimensional object. The four
sides of the cube method are maximal and
dynamic, and then there's a two-part
repetition method: endurance and

bodybuilding.
The point of the cube method is to
work all three (four really) resistance
training strategies each week rather than
line them up and focus on one resistance
training method at a time for weeks at a
time.
The cube method is great for
intermediate to advanced athletes and
clients. It would not be a good idea for

Dynamic training method

OF THE THREE resistance training
methods, dynamic training can be the
most difﬁcult. And this is not because
the loading is tough or the sets are to
failure.
For motivated lifters, the dynamic
method will take some discipline.
Loading for an exercise using the
dynamic method is dependent on the
exercise itself, but in general it's 60
percent of a one RM for maximization.
Repetitions per set are usually less
than ﬁve and in the 2-3 range. Execution
of each repetition is done with as high of
velocity as possible. Total volume per
exercise ranges from 20 to 30 repetitions.

Rest period between sets can be kept
short (one minute) as long as movement
velocity is kept as high as the initial
repetitions.
Because velocity of movement should
be as high as possible during each
repetition, the usage of bands and chains
can help to provide increasing resistance
throughout the range of motion.
For example, using bands with the
squat, a client could stand up moving as
quickly as possible even as the end of the
squat is approached. Without bands the
lifter would have to decelerate the bar at
the top of the lift.
The dynamic method also is best used

if velocity monitoring can be
accomplished. When the trainee uses a
portable speed training tool, bar velocity
can be recorded each repetition. When
repetition speed slows below a designated
threshold, the set would be stopped.
When no repetitions can be performed at
the required velocity, training would be
over for the day using that exercise.
The dynamic method recruits type II
muscle ﬁbers in such a way that will
cause improvement in speed of
movement. This is a fantastic method to
use as a lighter day in conjunction with a
maximal day in a training week.
- Dr. Jason Miller
http://WWW.ONFITNESSMAG.COM
OnFitness Magazine - January/February 2015

Table of Contents for the Digital Edition of OnFitness Magazine - January/February 2015
