Pavle Mikulic

Neuro-Musculoskeletal and Performance Adaptations to Lower-Extremity Plyometric Training

Plyometric training (PLY) is a very popular form of physical conditioning of healthy individuals that has been extensively studied over the last 3 decades. In this article, we critically review the available literature related to lower-body PLY and its effects on human neural and musculoskeletal systems, athletic performance and injury prevention. We also considered studies that combined lower-body PLY with other popular training modalities, as well as studies that applied PLY on non-rigid surfaces. The available evidence suggests that PLY, either alone or in combination with other typical training modalities, elicits numerous positive changes in the neural and musculoskeletal systems, muscle function and athletic performance of healthy individuals. Specifically, the studies have shown that long-term PLY (i.e. 3–5 sessions a week for 5–12 months) represents an effective training method for enhancing bone mass in prepubertal/early pubertal children, young women and premenopausal women. Furthermore, short-term PLY (i.e. 2–3 sessions a week for 6–15 weeks) can change the stiffness of various elastic components of the muscle-tendon complex of plantar flexors in both athletes and non-athletes. Short-term PLY also improves the lower-extremity strength, power and stretch-shortening cycle (SSC) muscle function in healthy individuals. These adaptive changes in neuromuscular function are likely the result of (i) an increased neural drive to the agonist muscles; (ii) changes in the muscle activation strategies (i.e. improved intermuscular coordination); (iii) changes in the mechanical characteristics of the muscle-tendon complex of plantar flexors; (iv) changes in muscle size and/or architecture; and (v) changes in single-fibre mechanics. Our results also show that PLY, either alone or in combination with other training modalities, has the potential to (i) enhance a wide range of athletic performance (i.e. jumping, sprinting, agility and endurance performance) in children and young adults of both sexes; and (ii) to reduce the risk of lower-extremity injuries in female athletes. Finally, available evidence suggests that short-term PLY on non-rigid surfaces (i.e. aquatic- or sand-based PLY) could elicit similar increases in jumping and sprinting performance as traditional PLY, but with substantially less muscle soreness. Although many issues related to PLY remain to be resolved, the results of this review allow us to recommend the use of PLY as a safe and effective training modality for improving lower-extremity muscle function and functional performance of healthy individuals. For performance enhancement and injury prevention in competitive sports, we recommend an implementation of PLY into a well designed, sport-specific physical conditioning programme.

Two aspects of feedforward postural control: anticipatory postural adjustments and anticipatory synergy adjustments

We used the framework of the uncontrolled manifold hypothesis to explore the relations between anticipatory synergy adjustments (ASAs) and anticipatory postural adjustments (APAs) during feedforward control of vertical posture. ASAs represent a drop in the index of a multimuscle-mode synergy stabilizing the coordinate of the center of pressure in preparation to an action. ASAs reflect early changes of an index of covariation among variables reflecting muscle activation, whereas APAs reflect early changes in muscle activation levels averaged across trials. The assumed purpose of ASAs is to modify stability of performance variables, whereas the purpose of APAs is to change magnitudes of those variables. We hypothesized that ASAs would be seen before APAs and that this finding would be consistent with regard to the muscle-mode composition defined on the basis of different tasks and phases of action. Subjects performed a voluntary body sway task and a quick, bilateral shoulder flexion task under self-paced and reaction time conditions. Surface muscle activity of 12 leg and trunk muscles was analyzed to identify sets of 4 muscle modes for each task and for different phases within the shoulder flexion task. Variance components in the muscle-mode space and indexes of multimuscle-mode synergy stabilizing shift of the center of pressure were computed. ASAs were seen ∼ 100-150 ms prior to the task initiation, before APAs. The results were consistent with respect to different sets of muscle modes defined over the two tasks and different shoulder flexion phases. We conclude that the preparation for a self-triggered postural perturbation is associated with two types of anticipatory adjustments, ASAs and APAs. They reflect different feedforward processes within the hypothetical hierarchical control scheme, resulting in changes in patterns of covariation of elemental variables and in their patterns averaged across trials, respectively. The results show that synergies quantified using dissimilar sets of muscle modes show similar feedforward changes in preparation to action.

Discriminative Ability of The Yo-Yo Intermittent Recovery Test (Level 1) in Prospective Young Soccer Players

Markovic, G and Mikulic, P. Discriminative ability of the Yo-Yo intermittent recovery test (level 1) in prospective young soccer players. J Strength Cond Res 25(10): 2931–2934, 2011—We evaluated the sensitivity of the Yo-Yo intermittent recovery test-level 1 (Yo-Yo IR1) when discriminating among players in varying playing positions and different age categories in youth soccer. One-hundred and six prospective young soccer players, grouped on the basis of chronological age (under-13, under-14, under-15, under-16, under-17, under-18, and under-19) and playing position (center-backs, fullbacks, center midfielders, wide midfielders, and forwards), participated in the study. The players were administered a single Yo-Yo IR1 test at the beginning of the spring season. Analysis of variance revealed significant (F = 25.3; p < 0.001) group differences in Yo-Yo IR1 test performance scores among the observed age categories, and a systematic age-related increase in the Yo-Yo IR1 test performance was evident. Subsequent post hoc comparisons identified a number of significant differences among the selected age categories in Yo-Yo IR1 test performance. Analysis of covariance identified significant differences among playing positions (F = 3.1; p < 0.019) in the Yo-Yo IR1 test performance after controlling for age (F = 135.1; p < 0.001). Subsequent pairwise comparisons of the adjusted Yo-Yo IR1 test performance identified that center-backs had achieved significantly lower (all p < 0.01) performance scores than center midfielders, wide midfielders, and forwards, but not fullbacks. These results could be of practical value to coaches and scientists for further development of talent selection and profiling procedures in soccer, particularly because (a) the endurance performance represents a very important fitness component in selection and profiling of young soccer players and (b) the Yo-Yo IR1 test proved to be valid, reliable, and easily available measurement tool of a players soccer-specific endurance capacity.

Early postural adjustments in preparation to whole-body voluntary sway

We studied postural adjustments associated with a quick voluntary postural sway under two conditions, self-paced and simple reaction-time. Standing subjects were required to produce quick discrete shifts of the center of pressure (COP) forward. About 400-500ms prior to the instructed COP shift, there were deviations of the COP in the opposite direction (backwards) accompanied by changes in the activation levels of several postural muscles. Under the reaction-time conditions, the timing of those early postural adjustments did not change (repeated measures MANOVA: p>0.05) while its magnitude increased significantly (confirmed by repeated measures MANOVA: p<0.05). These observations are opposite to those reported for anticipatory postural adjustments under simple reaction time conditions (a significant change in the timing without major changes in the magnitude). We conclude that there are two types of feed-forward postural adjustments. Early postural adjustments prepare the body for the planned action and/or expected perturbation. Some of these preparatory actions may be mechanically necessary. Later, anticipatory postural adjustments generate net forces and moments of force acting against those associated with the expected perturbation. Both types of adjustments fit well the referent configuration hypothesis, which offers a unified view on movement-posture control.

Relationship between 2000-m rowing ergometer performance times and World Rowing Championships rankings in elite-standard rowers

Abstract In this study, we evaluated the extent to which 2000-m rowing ergometer performance times predicted final rankings at the World Rowing Championships in a sample of 638 rowers of both sexes and body-mass classifications (i.e. open-category and lightweight rowers). Rowing ergometer performance times were examined using a questionnaire, and in 17 of 23 events they were positively correlated (P ≤ 0.049) with the final rankings at the Championships. The highest correlations were for the ergometer performance times achieved by rowers in lightweight mens single sculls (r = 0.78; P = 0.005), womens single sculls (r = 0.75; P = 0.002), mens single sculls (r = 0.72; P = 0.004), and lightweight mens double sculls (r = 0.72; P < 0.001). We used linear regression to establish regression equations to predict final rankings based on 2000-m rowing ergometer performance times for each event in which there was a correlation greater than r = 0.50. Although correlations in 12 events met this criterion, the large standard errors of the estimate hindered ranking predictions in all of the studied events. Regression equations could be used to determine the most probable 2000-m ergometer performance time for a rower to achieve specific rankings at the World Rowing Championships.

Anthropometric and metabolic determinants of 6,000-m rowing ergometer performance in internationally competitive rowers.

Mikulic, P. Anthropometric and metabolic determinants of 6,000-m rowing ergometer performance in internationally competitive rowers. J Strength Cond Res 23(6): 1851-1857, 2009-The aim of this study was to examine the anthropometric and metabolic determinants of performance during 6,000-m of rowing on an ergometer. The sample comprised 25 internationally successful male heavyweight rowers (mean ± SD: age 22.2 ± 4.8 years, rowing experience 8.8 ± 4.6 years, stature 1.91 ± 0.05 m, body mass 91.7 ± 5.9 kg, maximal oxygen uptake 5.53 ± 0.30 L·min−1). The rowers completed an incremental maximal exercise test on a rowing ergometer and, within 2 weeks of this test, also completed a 6,000-m rowing ergometer time trial (mean ± SD: 1195.4 ± 36.1 seconds). The strongest correlates (r > 0.5, p < 0.05) with performance were lean body mass (r = −0.767), power output at ventilatory threshold (r = −0.743), power output at maximal oxygen uptake (r = −0.732), body mass (r = −0.693), chest girth (r = −0.598), relaxed arm girth (r = −0.574), forced vital capacity (r = −0.519), and arm span (r = −0.505). Stepwise multiple linear regression procedures indicated that the model comprising a combination of anthropometric and metabolic variables is the best predictor of performance (adjusted R2 = 0.722), followed by models comprising anthropometric (adjusted R2 = 0.575) and metabolic (adjusted R2 = 0.530) variables alone. The results suggest that 6,000-m ergometer performance is determined mainly by power output at ventilatory threshold (58.7% of explained variance). Based on the obtained correlations and regression models, it can be concluded that rowers competing over a 6,000 m distance on a rowing ergometer should devote their training time to the improvement of lean body mass and to the improvement of power output corresponding to ventilatory threshold.

STRONG RELATIONSHIP BETWEEN HEART RATE DEFLECTION POINT AND VENTILATORY THRESHOLD IN TRAINED ROWERS

Mikulic, P, Vucetic, V, and Sentija, D. Strong relationship between heart rate deflection point and ventilatory threshold in trained rowers. J Strength Cond Res 25(2): 360-366, 2011-The purpose of this study was to assess the relationship between heart rate deflection point (HRDP) and ventilatory threshold (VT) to the physiological and performance variables in a relatively large group of trained men rowers. We proposed the hypothesis that physiological and performance variables corresponding to HRDP are not significantly different from corresponding variables at VT, which would justify the use of HRDP as a simple, affordable, and noninvasive method of anaerobic threshold assessment in trained rowers. Eighty-nine trained men rowers (mean ± SD: age 21.2 ± 4.1 years; stature 1.89 ± 0.06 m; body mass 89.2 ± 8.4 kg; &OV0312;o2max [maximum oxygen uptake] 5.39 ± 0.62 L/min−1) completed an incremental rowing ergometer exercise test to exhaustion. Three independent, experienced observers determined both HRDP and VT. HRDP was determined by visual and computer-aided regression analyses and was evident in all rowers. The main findings include (a) there is a strong relationship among all observed physiological and performance variables corresponding to HRHRDP and HRVT (r = 0.79-0.96; p < 0.001) and (b) power output, oxygen uptake, ventilation, tidal volume and breathing rate corresponding to HRHRDP and HRVT were not significantly different (p ≥ 0.011), whereas HRHRDP was slightly but significantly higher than HRVT (174.5 vs. 172.8 beats·min−1; p = 0.003). The standard error of the estimate in predicting the HRVT based on HRHRDP was 5.1 beats·min−1. The subsequent data suggest that, in general, trained rowers may be able to periodically assess their aerobic endurance and evaluate the effects of training programs using the HRDP method.

The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review

Abstract Although the effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy have been investigated in several studies, the findings are equivocal and the practical implications remain unclear. In an attempt to provide clarity on the topic, we performed a systematic literature search of PubMed/MEDLINE, Scopus, Web of Science, Cochrane Library, and Physiotherapy Evidence Database (PEDro) electronic databases. Six studies were found to have met the inclusion criteria: (a) an experimental trial published in an English-language peer-reviewed journal; (b) the study compared the use of short (≤60 s) to long (>60 s) inter-set rest intervals in a traditional dynamic resistance exercise using both concentric and eccentric muscle actions, with the only difference in resistance training among groups being the inter-set rest interval duration; (c) at least one method of measuring changes in muscle mass was used in the study; (d) the study lasted for a minimum of four weeks, employed a training frequency of ≥2 resistance training days per week, and (e) used human participants without known chronic disease or injury. Current evidence indicates that both short and long inter-set rest intervals may be useful when training for achieving gains in muscle hypertrophy. Novel findings involving trained participants using measures sensitive to detect changes in muscle hypertrophy suggest a possible advantage for the use of long rest intervals to elicit hypertrophic effects. However, due to the paucity of studies with similar designs, further research is needed to provide a clear differentiation between these two approaches.

Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men

Abstract The goal of this randomized, double-blind, cross-over study was to assess the acute effects of caffeine ingestion on muscular strength and power, muscular endurance, rate of perceived exertion (RPE), and pain perception (PP) in resistance-trained men. Seventeen volunteers (mean ± SD: age = 26 ± 6 years, stature = 182 ± 9 cm, body mass = 84 ± 9 kg, resistance training experience = 7 ± 3 years) consumed placebo or 6 mg kg−1 of anhydrous caffeine 1 h before testing. Muscular power was assessed with seated medicine ball throw and vertical jump exercises, muscular strength with one-repetition maximum (1RM) barbell back squat and bench press exercises, and muscular endurance with repetitions of back squat and bench press exercises (load corresponding to 60% of 1RM) to momentary muscular failure. RPE and PP were assessed immediately after the completion of the back squat and bench press exercises. Compared to placebo, caffeine intake enhanced 1RM back squat performance (+2.8%; effect size [ES] = 0.19; p = .016), which was accompanied by a reduced RPE (+7%; ES = 0.53; p = .037), and seated medicine ball throw performance (+4.3%, ES = 0.32; p = .009). Improvements in 1RM bench press were not noted although there were significant (p = .029) decreases in PP related to this exercise when participants ingested caffeine. The results point to an acute benefit of caffeine intake in enhancing lower-body strength, likely due to a decrease in RPE; upper-, but not lower-body power; and no effects on muscular endurance, in resistance-trained men. Individuals competing in events in which strength and power are important performance-related factors may consider taking 6 mg kg−1 of caffeine pre-training/competition for performance enhancement.

Tapering practices of Croatian open-class powerlifting champions.

Abstract Grgic, J and Mikulic, P. Tapering practices of Croatian open-class powerlifting champions. J Strength Cond Res 31(9): 2371–2378, 2017—The aim of this study was to explore tapering practices among 10 Croatian open-class powerlifting champions (mean ± SD: age 29.2 ± 3.2 years; Wilks coefficient 355.1 ± 54.8). The athletes were interviewed about their tapering practices using a semi-structured interview after which the audio content was transcribed. The athletes reported decreasing training volume during the taper by 50.5 ± 11.7% using a step type or an exponential type of taper with a fast decay. Training intensity was maintained or increased during the taper, and it reached its highest values 8 ± 3 days before the competition. Training frequency was reduced or maintained during the taper. The final week included a reduction in training frequency by 47.9 ± 17.5% with the last training session performed 3 ± 1 days before the competition. The participants typically stated that the main reasons for conducting the taper were maintaining strength and reducing the amount of fatigue. They also stated that (a) the taper was structured identically for the squat, bench press, and the deadlift; (b) the training during the taper was highly specific, the assistance exercises were removed, and the same equipment was used as during competition; (c) the source of information for tapering was their coach, and training fluctuated based on the coachs feedback; and (d) nutrition, foam rolling, static stretching, and massage were all given extra attention during the taper. These results may aid athletes and coaches in strength sports in terms of the optimization of tapering variables.