Expert: Lynda Lippin - 5/4/2006

Question
Yeah, Pilates is cool, but do you recommend Tai Chi?  I know theyre not that similar so I m just asking kind of randomly
Followup To
Question -
Yeah i liked those examples-

But as for training RFD and strength, there are just so many different methods to choose from.  I guess I should just listen to my body and rearrange things how it builds the best right?
Basically if Im lifting more and more each week than Im improving my strength and or possibly RFD right (which, depending on how I lift may help to transfer to fighting...which is what Im going for since I just want to be able to defend myself if I have to).  

thanks
Followup To
Question -
My question is regarding max strength in relation to rate of force development

I think the easiest way to ask you is through the example of physical combat.

Lets say a person has alot of max strength in a pushpress, but could use some speed and or some power.  Still, a punch of his should be heavy and hard regardless because he'll probably have solid mass behind it right?

Same question only for wrestling...obviously power or RFD is important but if a person lacks in that but has alot of max strength...then he or she should be able to slowly but surely break a joint for instance?  I mean, strength by definition means force, so if you have force then you may have the ability to do some damage right?  Only reason I ask is because Ive ran into a couple opinions that make it sound like strenght is only useful if it's part of RFD, which might make sense if you mean to say that strength is useless unless it can be moved, or used...but it DOESNT make sense if you say that max strength, even slow max strength that doesnt have much RFD with it, isnt that useful...right?

I know that max strength aids RFD so thats not what Im asking
Answer -
Dear Jeff,

Thanks for your interesting question!

First of all, you flip between strength and max strength as though they were different things, when in fact they are the same--max strength is simply the absolute most your muscle can handle for one repetition.

In sports medicine the accepted definition of strength is:

strength = the ability to produce force

From physics we know that force & power are defined as such:

force = mass x acceleration and
power = force x velocity  

Here are some examples for you to think about.  If you are in the gym and a 45 pound plate falls off of a bar and onto your foot there is a good chance you will end up with some broken bones (max strength + fast RFD).  However, if you just placed the same 45 pound plate on your foot and let it sit there for a little while, chances are it will become uncomfortable, but no broken bones (max strength alone). If you dropped the plate from say, 4-6 inches, you still won't be as badly injured as when the plate dropped from the bar;  if your purpose is to break the foot this is totally inefficient (max strength + slow RFD).

Now pretend you are sitting on a chair with your feet on a bench and someone dropped the same plate on your knees from 2 feet above; chances are you might "break a joint," or at least would have a joint injury (max strength + fast RFD).  If someone placed the plate on your knees you might end up after a period of time with a joint strain injury, but most likely nothing will break (max strength alone). And if they dropped it from 4-6 inches you would have a greater chance of injury but probably not break the joint; again this is inefficient (max strength + slow RFD).

So the usefulness of strength is in force and power, both of which are defined in terms of movement acceleration and velocity.

So Jeff, there is no strength without force and there is no force without acceleration.  Unless you can move it, strength alone is not useful!

I hope this clarifies the issue for you.  Thanks a lot and feel free to ask any other questions.

Regards,

Lynda  





Answer -
Dear Jeff,

Thanks for your follow up.  I'm glad my examples were clear!

Now, regarding training...
First, remember that when you are lifting (particularly free weights), you are moving through a range of motion relative to gravity, so you are in fact always working on RFD.

Second, make sure you focus a lot on form and not simply on amount of weight.  You want to keep your center core stable so that you have force and movement through your limbs.  It doesn't matter how stong you are, if your back goes out you will be on the floor!  As usual, I suggest something like Pilates (especially if you can find someone who is a certified trainer as well) to focus correctly on the pelvic floor, abdominals, and back musculature.  (Joe Pilates originally trained boxers, including Max Schmelling & Nat Fleischer.)

Always view your body as three dimensional and remember to balance your strength & flexibility so all parts are working well & doing what they need to do.  If your hamstrings are tight you will have a harder time building your quads, and vice versa.  You will also be more prone to injury (see below).

Third, flexibility training is also key.  I've seen guys in the gym rip the bicep tendons of their arms on the extension doing heavy curls because their biceps were so tight that they would not eccentrically contract to extend the elbow.  If you remember Charles Barkley's career ending injury--he tore the bicep tendon to his quad in a game because he wasn't doing enough flexibility training and he was just too tight!   Pilates helps flexibility as well.

Finally, do cardio!  Your heart is the most important muscle and must stay strong.

Remember, the importance of strength is in how you use it!  Fitness should always be about function.

Regards,

Lynda


Answer
Dear Jeff,

I do recommend Tai Chi--a soft martial art that works on concentration, breath, balance, flexibility, and full range of joint motion--what's not to like?

I will suggest to you what I tell my clients, which is to pick activities that you enjoy doing.  If you have multiple activities in the same movement category that you enjoy, alternate them.

My husband hates to exercise, but when we moved to the Caribbean we adopted a potcake stray who gets walked 4 times a day (we split it--two walks apiece) and he discovered a love for snorkeling and walking on the beach.  Hey, it may not be a lot, but it's better than no exercise.

Enjoy & thanks for the dialogue.

Regards,

Lynda