Voluntary muscle co-contraction as a valid training method

[Deuce Gunner]

Got any link to what Price training is Blag? As an ex LE defensive tactics instructor I'd just like to see what it's composed of. "Price method self defense" searched turns up mostly prices for different self defense schools.

[Mr Average]

Sept 10, 2017 12:33:23 GMT Deuce Gunner said:

Got any link to what Price training is Blag? As an ex LE defensive tactics instructor I'd just like to see what it's composed of. "Price method self defense" searched turns up mostly prices for different self defense schools.

There are some videos on youtube, but many of them are different from what I could legally use in that job. I could only use the double cup fist, if there was 2 of us and a single cup fist if I was on my own. We were not allowed to use anything that effects the joints, so in that video we would only be allowed to use number 1 and 3. 
This another part of the training

[Deuce Gunner]

Thank you. That was interesting the way control procedures have to be modified a bit when applying handcuffs isn't the intended end effect as in most U.S. law enforcement scenarios, and yes that includes state run mental health facilities. At least in my state.

[Alan OldStudent]

Sept 10, 2017 12:12:46 GMT Mr Average said:

Sept 10, 2017 2:27:55 GMT Bruce Tackett said:

Holy shit, blaggies! Where the heck did you work?! And what was up with those two bitches who didn't come to your defense?

It is a home that houses these people, years ago they would have been in mental hospitals but the government chose to close a lot of those. It is cheaper for the government to put them in a home instead, as for the women I cannot, say why they did not do anything. 

Here in the USA, they just throw them into the streets to sleep rough.

[Bruce Tackett]

From the archives, Bruce Tackett said:

I was doing alotta reps, but I've changed to doing one set of 10 s - l - o - w reps, putting every ounce of focus and contraction I have into each rep.

www.tapatalk.com/groups/theofficebodybuildingworkout28918/kin-shi-hai-do-dead-lifts-t11365.html

I take this back. I think what I thunk before. Alotta reps is the way to go. The more the merrier. Those of you fortunate elites who are proficient in Kin Shi-Hai Do, try doing this: Select a good Biceps/Triceps exercise and do 50 reps in both directions. Get a good rhythm going and focus. As you get up into the 20 reps range, you'll feel your bis and tris getting pumped, and with each continuing rep you'll feel it more and more. By the time you're done, your arms will feel as though you've just lifted every weight in the gym.

I'm not advocating 50 reps per exercise (unless you want to), I was suggesting the above exercise so that you can really feel what volume can do. Going back to the way I used to do KSHD, I do 15-20 reps for upper body exercises (back, chest, shoulders), and 20-30 reps for arms.

Here's a picture of Greg Mangan's arm, the owner of Visualized Resistance Training:



He had a before picture up there, and I don't know what happened to it. At any rate, Greg told me that the before and after pictures were taken on the same day. The picture of his Before arm was taken before exercising and he just held his arm up without flexing. The After picture was taken after he had just completed 100 KSHD reps. The difference between the before and after pics is dramatic!

[Bob50]

We have a deal with sarcoplasmic hypertrophy: www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy/

[Bob50]

I think that a main problem why many people do not consider co-contraction as an effective method to gain strength and muscles is a difficulty to create and maintain high levels of muscle tension that could be equal to heavy weight loading. Indeed, even after regular co-contraction training, we can reach in our muscle antagonists ~40-80% of 1RM. However, some tricks could help to increase our muscle tension almost to 1RM and provide high levels of tension through full movement ranges. I hope if someone is interesting in the co-contraction method, these tricks would be interesting. I use them in my regular co-contraction routines and find them to be very effective.

Trick #1: ISO addition before the full movement. We can perform the isometric co-contraction, which helps to reach maximal tension in antagonistic muscle pairs. Then keeping this ISO co-contraction level, we can move through full movement range.

Trick #2: Tension pumping. I’ll try to explain it for the biceps curl.
1. Partially curl the biceps (up to 90 degree) with the strong triceps resistance.
2. Return your arm in the beginning (straightened) position with keeping co-contraction in the biceps and triceps. (You can add one or two partial curls to increase your co-contraction before full movement)
3. Add your tension and make full biceps curl
4. Keep the curl position and relax muscles for 1-2 sec (breath in)
5. Partially straighten (up to 90 degree) your arm with co-contraction of the triceps and biceps (negative/eccentric movement)
6. Return to the bent position with keeping muscle tension (Again, you can add 1 or 2 tension pumps)
7. Add your tension and make full straightening.

This is one rep. Perform 6-10 reps with good co-contraction and you will get VERY STRONG blood pumping in your arms and shoulders. This principle, you can use for any muscles. Note: Add muscle co-contraction and move when you breathe out.

[Bruce Tackett]

Sept 13, 2017 16:22:56 GMT Bob50 said:

Trick #1: ISO addition before the full movement. We can perform the isometric co-contraction, which helps to reach maximal tension in antagonistic muscle pairs. Then keeping this ISO co-contraction level, we can move through full movement range.

Are you talking about a physical resistance iso, i.e., pitting one muscle against another, or a contraction iso?

[Bob50]

I mean the physical co-contraction, for example, the biceps against triceps. However, this trick may be used for any muscle antagonists:
biceps-triceps
chest-back
quadriceps-hamstring
shoulder-back (lat pull down motion)
rectus abdominis-lower back

[Bruce Tackett]

So, your isos are essentially flexing?

[Bob50]

I perform short ISO co-contraction for 2-4 sec before any full movements. For example, my arms are straight. I inhale and co-contact the biceps and triceps isometrically for 2-4 sec with breath holding before my biceps curl. After 2-4 sec ISO, I perform biceps curl with exhalation to additionally increase the muscle co-contraction. In the curl biceps position, I do my inhalation and short muscle relaxation for 1-2 sec. Then I again co-contract isometrically the biceps and triceps for 2-4 sec, and finally, keeping this ISO co-contraction level, I make the full arm straightening with exhalation. This is one rep.

[Bruce Tackett]

ok. Well, I always perform a related isometric before each exercise - pushing or pulling against an immovable object. I do this no matter what type of exercising I'm doing, be it KSHD or progressive resistance. Isometrics, in and of themselves, have benefits toward building strength. They effect the fast-twitch fibers of your muscles. In the case of KSHD, I like incorporating the feel of "real world" resistance. I feel as though the combination of the two compliments and enhances each other.

[mr potatohead]

I see. So, "voluntary muscle co-contraction" = flexing.
I think I have the concept now, thanks.

[BigBruvOfEnglandUK]

Sept 10, 2017 8:07:27 GMT Kubla Khan said:

[BigBruvOfEnglandUK]

Sept 9, 2017 16:45:41 GMT Bob50 said:

At the old forum, we recently discussed the efficiency of co-contraction exercises in VRT/DVR/KSHD for gaining strength, and some doubts were expressed. Recent studies have demonstrated that maximal voluntary co-contraction may be used as a valid training method to increase force-generation in muscle antagonists.

www.ncbi.nlm.nih.gov/pubmed/23868685

www.ncbi.nlm.nih.gov/pubmed/27636402

www.ncbi.nlm.nih.gov/pubmed/27377782

Although these studies were made in the static manner, the results may be extended for dynamics.

All you have done is what was done countless times at the old forum. You have used studies on isometric exercises and then claimed these as some sort of proof that that a particular non isometric training method works. The studies do not demonstrate this at all.