Huxley's Sliding Filament Theory: how muscles contract

The sliding filament theory by Andrew Huxley was first postulated around the early 1950's to describe how muscles contract. This will be a very brief introduction to muscle contractions and what happens when muscle fibers are innervated.

Sliding Filament Theory
It all starts with an action potential that signals the muscle to fire coming from the brain. The action potential signals the release of acetylcholine (a neurotransmitter) to be released at the synaptic cleft along with calcium ions opening up the channel of neurotransmitters to stimulate muscle contraction.

The synaptic cleft is the terminal region where a neuron meets a muscle fiber. From there, calcium ions attach to actin causing what is called cross bridging between actin and myosin. ATP is the compound that powers this cross bridging to happen. From there, actin and myosin overlap eachother causing the muscle to contract.

The sarcomere which is the unit that contains the actin and myosin filaments shortens. There is much more details that go into the science behind muscle contractions. Wanted to give you guys a very brief and quick introduction to the science of muscle contractions which is also known as Huxley's Sliding Filament Theory which was found by Andrew Huxley a biophysicist who won a Nobel Peace prize in 1963.

Coach Cano

The relative value of strength in Olympic Weightlifting PT. 2

Let's talk about the relative value of strength in Weightlifting. How relative is it? It's probably the most valuable asset a Weightlifter can have for the following reasons described below.

Weightlifting is not judged...
If Weightlifting was a sport that was simply judged and based off technique then there would be no need for weight classes. Sports that are judged based off technique execution such as gymnastics and diving don't have weight classes. They have judges who judge the movements of the sport. These are sports that are completely subjective and when it comes to scoring and it's up the judges to declare who is the winner.

In Weightlifting, there are no judges. There are referees who's job is to make sure that the executed lifts are within the rules. In order to win, it is up to the Weightlifter. The winner is determined by the lifter that lifts the most weight. The judges don't determine the winners in this sport.

Records in Weightlifting
The reason there are records in Weightlifting is because these records are based off which lifter lifted the most weight in the snatch and clean and jerk for their respective weight class. The records aren't set on who has the best technique. The records are based off who lifted the most weight...PERIOD!

Weight Classes
If technique were truly so important in Weightlifting then why are there weight classes? Don't get me wrong, technique is important but it's not the determining factor in winning. No one wins gold medals because they have better technique. If this sport was purely about technique let's have no weight classes and see who lifts the most. It's so obvious that this approach would favor the heavier more muscular lifters. Why? Because higher weight classes have more cross sectional muscle fibers which produce more force. But because this isn't the approach to winning in Weightlifting there are weight classes and rightfully so.

In order to win in the sport of Weightlifting you have to be strong. You have to be the strongest in your weight class. Because no matter how good your technique is you are not going to be awarded a medal for based off your technique. But you will earn a medal for lifting the most kilos no matter how your technique is as long as the lifts are within the rules.

Coach Cano

High Bar vs. Low Bar squat....which is better?

I get this question asked occasionally and here's how we're going to tackle it.

High Bar
This squat is the preferred choice for Olympic lifters. Quads play a massive role in moving the weight. You see many high bar squatters with very well developed quads. Take a look at Weightlifters (Olympic). The back angle is practically vertical thus reducing any kind of shear forces on the back. However, in order to execute the high bar you must have flexible ankles to shift the knees forward in order to maintain an upright torso. If not, it will be very hard to execute this squat and will be very top heavy causing the barbell weight to shift forward causing you to lose stability and balance.

You should not do this squat if you have tight ankles, tight hips, limited range of motion in the hips, knees and ankles. Do this squat with lifting shoes. The lifting shoes have an elevated sole which allows for ease of travel of the knees to shift forward causing the back angle to be much more upright.

You should do this squat if you are an Olympic Weightlifter or are going to be one. You should do this squat if you can naturally do it. Form follows function.

Low Bar
This squat potentially allows for greater weight to be moved. Ideally, you can squat more weight using low bar for several reasons. One, the bar placed lower on the back places a large demand on the hips to produce the force needed to move the weight. Second, low bar squats allow you to open up hips reducing the moment arm of the length of the knees, femur, and hip socket in relation to the barbell. You can squat very, very wide with low bar. This places a large loading on the hips and glutes.

You should do this squat if you're not very flexible. You should do this squat if your goal is move large amounts of weight. You should do this squat if you're a Powerlifter or are going to be a Powerlifter.

Which one is better?
The one you can naturally do better is the one probably you were designed to do when you came into this world. Many would argue that you need genetics to do high bar. Maybe, but you see people from all over the world, black and white, male and female doing high bar. Once again, you should do the one you can naturally and effectively execute. When I first started as a Weightlifter I could not high bar squat because my flexibility wasn't there. It took years to develop over time. Now, I only do high bar squats. Get out there, take that guy off the bicep curling in the squat rack...and squat!!!!

Coach Cano

The relative value of technique in Olympic Weightlifting PT. 1

In part 1 of this article we will talk about technique development and it's value in Weightlifting. Technique execution in Olympic Weightlifting (snatch, clean and jerk) is highly needed. Just as important as technique is so is strength. Let's explore.

Technique
You need to develop the motor skills and movement patterns to execute the olympic lifts as effectively and efficiently as possible. This process can take years to develop. The Soviet Union would develop their athletes and keep them in an athletic develop program that would last for decades if not a lifetime.

PASM = Process of Achieving Sports Mastery was the term the Soviet Union would use for athletes who desired to reach the highest level possible in their system. Athletes who achieved sports mastery after completing objectives set forth by the governing body would award athletes the distinction of Master of Sports. This distinction is seen not just in Weightlifting but for most sports in the Soviet Union and this system is still in place in now the Russian Federation.

While technique development is a life long process that requires years and years of training you cannot underestimate the necessity of being strong...very very strong.

The Goal of Weightlifting
What is the ultimate goal? It should be very obvious but the goal is to lift the maximum amount of weight possible given the abilities of the lifter. Considering all training variables technique cannot be underrated but strength is still essential. Technique cannot substitute for lack of strength.

Strength in Weightlifting
Being very strong where it matters for the snatch and clean and jerk matters for lifting more kilos. If you are lacking strength it's very difficult to make up strength deficits with improved technique. For example, in Roman's Training of the Weightlifter it's suggested that your squat should be about 130% of the max clean and jerk you want to lift. At the same token, you need to front squat 105% of the max clean n jerk you want to lift. These are minimum numbers but the point is to develop a reserve strength. If your max clean and jerk is 100 kgs but your best back squat is 105kgs you're not going to be strong enough to clean higher weights.

In part 2 we will share briefly how important strength is to Olympic lifting and why it matters to be very strong. Stay tuned.

Coach Cano

Smaller moments arms create more force production in Weightlifting

Ever tried deadlifting a heavy weight as far away fro your body?Doesn't work to well does it?

Why?

 

Let's take a look at moment arms and physics and how small changes can maximize efficiency and creating more ability to lift heavier loads.

 

Moment Arm

A moment arm is the distance that of a force that causes rotation about a fulcrum. Think about a bicep curl:

The fulcrum is the elbow and the external force is the dumbbell weight that we grab with our hand curling it. The shorter this distance is (moment arm) the greater potential to lift weights because less force is needed to overcome the weight. Therefore, more force production can be applied to heavier loads at shorter moment arms.

 

Cao Lei of China demonstrates efficient pulling positions. Long arms, long tibias, medium size femurs where she keeps her small torso in neutral position to support the load about to lifted. She's reducing the moment arms in her limbs to create the needed force and speed to overcome the barbell weight.

 

Flexibility and strength can overcome long levers

 

Dmitry Klokov demonstrates  excellent ankle, knee and hip flexibility to keep his torso upright minimizing the distant on his femurs and lower back so that he doesn't have long moment arms that potentially wouldn't allow him to support a massive weight overhead (190kg snatch).

 

Making subtle small changes in positioning can allow you to create greater potential to lift heavier loads. This involves reducing moment arm lengths at a minimum to reduce work needed to overcome weights. Ask your coach how to maximize your starting position to create the ability to lift larger loads.

 

And don't forget to be stronger as well.

 

Coach Cano



 





 

Increase Strength: mindset

Having the right mindset can improve your strength in ways you never imagined. Let's take a look at some examples of how having the right mindset can elevate your performance. 

Powerlifter Mindset

Powerlifters have one thing in mind when it comes to performance: lift more weight! Powerlifters are thinking about lifting more weight and not so concerned with technique, improved biomechanics etc. Of course those things help but strength is what matters in the bench, squat, and deadlift. 

Weightlifter (Olympic lifter) mindset

Olympic lifters can learn a lot from Powerlifters. Too often I hear from other Olympic lifters about improving speed, technique, even biomechanics. Technique is important, speed is too. Let's not forget Olympic lifting is a STRENGTH SPORT!!!! It's the only strength sport in the Olympics! Dmitry Klokov in an interview mentioned that Weightlifting is 10% technique and 90% strength. IT MATTERS TO BE STRONG!!!! 

Newtons Second Law

F=MA. F = force M = mass A = acceleration. It's simple. You increase the force applied to the mass given the same velocity then acceleration goes up as well as the bar! Increased rate of force development matters not just in Powerlifting but for Olympic lifters as well. Focus on getting stronger: 

- stronger legs

- stronger back

- stronger shoulders

Don't focus on the little things like keeping the bar closer. YOU ALREADY KNOW THAT! Doing more snatches to get stronger isn't the way. You have to use accessory lifts to improve strength in the classical lifts: pulls, deadlifts, squats, front squats, presses. Less snatches and clean and jerks and more strengthening exercises to improve the classical lifts. 

POWERLIFTER MINDSET = STRONGER!!!!

Coach Cap