Stretching and Strength Training Techniques for Optimal Performance

Stretching Techniques

Dynamic Stretching

Dynamic stretching is a training method widely used in gyms, utilizing springs. No plates are used; the objective is to improve physical condition by increasing the range of motion.

Ballistic Stretching

Ballistic stretching uses methods similar to dynamic stretching but involves more exaggerated muscle movement. It also produces the normal myotatic reflex and must be monitored carefully as it carries a higher risk of muscle injury.

Benefits of Dynamic & Ballistic Stretching

• More motivating and less boring than static stretching.
• Develops dynamic flexibility.

Disadvantages of Dynamic & Ballistic Stretching

• Tissue adaptation is momentary.
• Increases the risk of injuries.
• Triggers the stretch reflex.

Passive Static Stretching

This method is most often used by various athletes, involving stretching the muscle until discomfort, but not pain, to avoid triggering the stretch reflex.

Benefits of Passive Static Stretching

• The coach can supervise multiple individuals and correct errors.
• More motivating for partners and less monotonous.
• It produces neuronal changes over time.

Disadvantages of Passive Static Stretching

• Can be painful.
• Requires significant training time due to its series-based nature.

Active Static Stretching

Active static stretching involves stretching a muscle to its maximum extent using only the strength of one's own muscles, without external aid.

Benefits of Active Static Stretching

• Allows for individual correction.
• Promotes personal relaxation and concentration.
• Performed gently and slowly, avoiding the stretch reflex.

Disadvantages of Active Static Stretching

• Not conducive to group integration of athletes.

Strength Training Methods

Weight Training

Weight training enlarges muscle tissue, though microtrauma can cause damage. It involves routines of sets and repetitions, often against gravity.

Isotonic and Isometric Resistance Training

Isotonic resistance training involves a body part moving against a force. Isometric training involves holding a body part against this force, increasing strength and overloading the musculoskeletal system.

Weight Training Considerations

Maximum endurance with a certain weight can reduce fat between muscles, but it does not generate power and is less effective than aerobics for cardiovascular benefits.

Muscle Hypertrophy

Muscle hypertrophy is muscle growth where the sarcoplasm fills, causing muscle fiber swelling and increasing its volume.

Benefits of Hypertrophy Training

• Fast results.
• Good volume.

Disadvantages of Hypertrophy Training

• Not primarily for strength gain.
• Muscles can become slow and awkward.
• Once this training is stopped, muscle normalcy returns quickly.

Myofibrillar Strength Training

Myofibrillar strength training focuses on increasing myofibers without significant volume, leading to more 'real' muscle strength. It also enhances the brain's ability to recruit more muscle fibers than usual.

Advantages of Myofibrillar Strength Training

• An improved method for gaining strength.
• Maintains speed and agility (which are not typically lost, except in extreme cases of inactivity).

Disadvantages of Myofibrillar Strength Training

• Requires adequate rest (within 48 hours).
• Requires a high protein intake.