Focus: Concept of impulse using impulse exercises with the rope and hyper arm.
Objective: Understand purpose, methods, exercises, and rest schemes related to impulse training.
Purpose
High Force Training: Train specific joints to handle high force and speed, akin to depth drop exercises.
Specific Joint Targeting: Impulses allow targeting individual joints for movements (shoulder, elbow, wrist, hip, etc.).
Rhythm and Coordination: Secondary benefit is improving rhythm and coordination.
Muscle Firing Patterns: Helps in changing muscle firing patterns for better movement efficiency.
Impulse Training Methods
Impulse Rope
Purpose: Impart high force into specific joints.
Volume and Intent Combinations:
Low Intent, Low Volume: Used in early rehab or with pain.
Low Intent, High Volume: After initial recovery to increase capacity.
High Intent, Low Volume: Max force in short duration.
High Intent, High Volume: High force and volume for endurance.
Exercise Setup:
Typically involves a variety of exercises targeting specific joints.
Includes sets of 25-100 reps based on intent and volume.
Hyper Arm
Training Variables:
Weight: Heavy vs. light depending on strength and adaptation goals.
Volume: High vs. low volume measured in reps or time (3-5 mins typical for high volume).
Stick vs. Swing Reps: Stick reps focus on overcoming force quickly, swing reps use momentum.
Rope vs. Band: Band has more stretch, impacting contact time and muscular action.
Band Accelerated: Increases speed of force acceptance.
Exercise Structure:
Exercises broken into upper and lower body days with specific focus per session.
Adaptation Strategies
Muscular vs. Reflexive: Adapt based on desired outcomes, e.g., cleaner movement or pure force.
Rapid Reps: Quick pulsing with minimal range.
Integration: Start with low volume/intensity, gradually build capacity and intensity.
Frequency: 1-3 times a week, can go up to 5.
Practical Application
Exercise Combinations: Flexibility in combining weight, volume, and rep styles.
Program Design: Tailored based on goals, e.g., rhythm, force capacity, speed.
Observation: Athlete feedback crucial for adapting program.
Summary
Key takeaway: Utilize impulse and hyper arm techniques to enhance specific joint force capacity, movement efficiency, and overall physical performance.
Further Queries: Available through direct communication.