The Stretch-Shortening Cycle: A New Exercise Protocol?
Stretch-shortening cycles are a new type of exercise protocol that have been gaining popularity in recent years. They are based on the principle of stretching muscles before performing exercises. This method has been shown to increase strength and power output during all types of physical activity, but especially so in resistance training (1). The main benefit is that they do not require any equipment or special skills to perform them.
However, there are some drawbacks to using these protocols. One drawback is that they tend to cause muscle soreness after each session (2). Another drawback is that they may lead to overtraining syndrome (3), which can lead to injuries and other problems. These drawbacks make stretch-shortening cycles less popular than traditional resistance training programs.
However, there are still many people who believe in their effectiveness.
One of the reasons why stretch-shortening cycles are less popular than traditional resistance training programs is because they involve different movements than conventional resistance training. For example, one of the major benefits of the stretch-shortening cycle is that it involves very little weight lifting. This means that people who want to lose fat will probably benefit from this type of program more than someone who wants to gain muscle mass.
There are many people who believe that the stretch-shortening cycle is an effective way to increase power output and muscular strength. In fact, many professional athletes rely on this type of training for sports like track and field, swimming, and martial arts. However, these programs are less popular with professional weightlifters and power lifters. This may be due to the fact that they require different movements than what is normally required for power lifting or weightlifting competitions.
Sources & references used in this article:
Combined effect of elastic energy and myoelectrical potentiation during stretch‐shortening cycle exercise by C BOSCO, JT Viitasalo, PV Komi… – Acta Physiologica …, 1982 – Wiley Online Library
The use of contact time and the reactive strength index to optimize fast stretch-shortening cycle training by EP Flanagan, TM Comyns – Strength & Conditioning Journal, 2008 – journals.lww.com
Effects of different dropping intensities on fascicle and tendinous tissue behavior during stretch-shortening cycle exercise by M Ishikawa, PV Komi – Journal of Applied Physiology, 2004 – journals.physiology.org
Stretch-shortening cycle exercises: an effective training paradigm to enhance power output of human single muscle fibers by L Malisoux, M Francaux, H Nielens… – Journal of Applied …, 2006 – journals.physiology.org
Interaction between fascicle and tendinous tissues in short-contact stretch-shortening cycle exercise with varying eccentric intensities by M Ishikawa, E Niemela… – Journal of Applied …, 2005 – journals.physiology.org
The stretch-shortening cycle: Proposed mechanisms and methods for enhancement by AN Turner, I Jeffreys – Strength & Conditioning Journal, 2010 – journals.lww.com
Stretch shortening cycle fatigue: interactions among joint stiness, reflex, and muscle mechanical performance in the drop jump by T Horita, PV Komi, C Nicol, H Kyröläinen – European journal of applied …, 1996 – Springer
Motor development and gender effects on stretch-shortening cycle performance by AJ Harrison, S Gaffney – Journal of Science and Medicine in Sport, 2001 – Elsevier