Contract Relax Methods
Producing force isn’t just about how strong a certain group of muscles contract, but also has to do
with making sure other muscles aren’t slowing you down. One of the most popular, older Russian
research studies that is still talked about in strength and conditioning to this day had to do with the
investigation of muscle contraction and relaxation dynamics in highly trained athletes. In short, it was
found that the best athletes didn’t differ as much in contraction time (speed at which the muscle is
activated) but instead, the differentiating factor had to do with the speed of relaxation. In other
words, better athletes could relax their muscles quicker. Why does this matter?
During dynamic movement, the body works in what we call an impulsive fashion (burst-like
explosions of muscular force). These burst-like actions have to be well-timed to allow for optimal
force expression. For example, upon contact with the ground, co-contraction occurs around the joint.
This co-contraction allows for optimal pretensioning of the muscles around a joint, possibly a more
optimal stretch reflex, and greater joint stabilization. However, as fast as one has to activate, once
the contraction is no longer needed for the above mentioned aspects, excessive antagonist joint
contraction can act as a “brake” on the agonist contraction. A friendly reminder — the agonist is what
causes the movement of a joint, i.e. the quads in knee extension, while the antagonist, the
hamstrings, can slow the quad by producing torque (producing knee flexion) that reduces the
expression knee extension force. Think of it like a math problem, if the quads produce 80lbs of force
and the hamstrings produce 20lbs of force, there will be 60lbs of knee extension force expressed
into the ground (80lbs – 20lbs = 60lbs). By reducing the braking force, we can increase expression…
addition by subtraction!
So what exercises train this kind of neural firing pattern? There are potentially three types of training
methods with potential to do such.
Drop catch method
The drop catch method involves the immediate relaxation of a muscle group, followed by a rapid
contraction to stop the falling object (your body). For example, relaxing your quads causes you to
lower to the ground rapidly in a squat. To then stop you and your body from smashing into the
ground, you have to rapidly turn your quads back on.
Drop Catch Squats
https://www.youtube.com/watch?
v=7grOBjEmD7M&feature=emb_logo&ab_channel=StrongbyScience
Rhythm movements are in the family of the drop catch method, as is Oscillation training.
Rhythm Squats
https://www.youtube.com/watch?
v=61jb7zjBXtY&feature=emb_logo&ab_channel=StrongbyScience
Band accelerated
Band accelerated movements are similar in nature to the drop catch method: rapid relaxation and
contraction. However, the stretch becomes more aggressive since you are being pulled down faster
than simply the speed of gravity.
Oscillating Banding Squats
https://www.youtube.com/watch?
v=ALODSPOrGek&feature=emb_logo&ab_channel=StrongbyScience
Good old fashioned plyos
Plyometrics might be the single best method for contraction-relaxation training. However, they also
come with some down sides. Not everyone can handle plyometric impacts, and the movements are
the most complex (specific) of the lot.
Hurdle Hops
https://www.youtube.com/watch?
v=7lV0nO7B0B8&feature=emb_logo&ab_channel=StrongbyScience
Overcoming isometrics
Isos have the potential to improve contraction-relaxation dynamics, especially when performed in an
explosive oscillatory fashion. The idea is that with overcoming isometrics, force is only produced
when needed. There is no external load to hold onto. Instead, external load is dictated by the
isometric contraction itself and then stopped upon voluntary relaxation.
Overcoming Isometrics Explosive Belt Squats
https://www.youtube.com/watch?
v=KESpM1oxcJo&feature=emb_logo&ab_channel=StrongbyScience
This general concept is derived from Paavo Komi’s work, Verkhoshansky, and Cal Dietz. To learn
more about Cal Dietz work, we highly suggest you check out his book at website here
