Which Is Better HEAVY Or LIGHT?

This week in the world of sports science, here’s what happened…

• Resisted Sprinting: Is heavy or light resistance better?
• The effectiveness of single-leg RDL’s!
• Is Wrexham A.F.C. leading the way in generating revenue in football?

Which is better: heavy or light-resisted sprinting?

A recent study has provided valuable insights into the effectiveness of heavy versus light-resisted sprinting. In this study, 38 semi-professional under-19 football players were divided into three groups: a heavy-resisted sprinting group, a light-resisted sprinting group, and a control group. The two resisted sprinting groups engaged in an eight-week training intervention, while the control group did not participate in any sprint training.

The heavy-resisted sprinting group utilised loads resulting in a 75% reduction of the players’ maximum velocity, while the light-resisted sprinting group employed a load that led to a 25% reduction in maximum velocity.

The findings revealed that both types of resisted sprint training similarly improved linear speed and curved sprinting performance. The researchers noted that heavy loads appeared to be more beneficial for enhancing the acceleration phase of sprinting, while lighter loads were more effective in improving the maximum velocity phase. However, regarding improvements in change of direction (assessed by the 505 Agility Test), only the heavy-resisted sprint group displayed significant improvements.

In summary, the results of this study indicate that using both heavy and light loads for resisted sprinting training can be effective in enhancing linear and curved sprinting capabilities. Nevertheless, for those specifically aiming to improve change of direction skills, the use of heavy loads is recommended.

If you found this topic interesting, why not listen to our podcast episode: How Just 100g Of Resistance Can Change The Sprinting World

The effectiveness of single-leg RDL’s!

Last week, we highlighted an article from the well-known strength and conditioning coach Irving “Boo” Schexnayder, who raised questions about the effectiveness of Romanian Deadlift (RDL) exercises for athletic performance. This week, however, we turn our attention to high-performance and rehabilitation consultant Bram Swinnen, who has sparked considerable discussion on LinkedIn with a post advocating for the single-leg RDL exercise. (A differing opinion in S&C….what’s new!)

In his post, Swinnen outlines the advantages of the single-leg RDL, backing his claims with relevant literature. He asserts that this exercise activates the glutes more effectively than many other hamstring exercises, making it an excellent way to strengthen the entire posterior chain. Swinnen points out that the single-leg RDL enhances stability and balance, thereby serving as an excellent sport-specific movement. He also emphasises that the lengthening aspect of the exercise boosts eccentric hamstring strength and promotes strength development at longer fascicle lengths. Furthermore, he discusses how the single-leg RDL can generate significant joint forces at the hip, making it beneficial for sprinting and facilitating efficient power transfer.

One particularly intriguing element of Swinnen’s post is the accompanying video that showcases variations of the single-leg RDL. Unlike typical single-leg exercises, Swinnen demonstrates single-leg RDLs that transition into a snatch position and a step-up exercise. While his views may initially seem to oppose Schexnayder’s perspective, the explosive components of the single-leg RDL variations Swinnen presents differentiate them from the slower, maximum-strength RDLs that Schexnayder critiques. As a result, this post and the views of Schexnayder could provide insight into the most effective variations of RDL exercises for enhancing athletic performance.

Wrexham A.F.C., a third-tier Welsh football club, has been making waves in the sports world following the acquisition by actors and filmmakers Ryan Reynolds and Rob McElhenney. Their successful documentary series, “Welcome to Wrexham,” has played a pivotal role in elevating the club’s profile. Recently, their Super Bowl advertisement reached 115 million viewers in the U.S. — outpacing the audience for Manchester United’s biggest match of the season!

In a compelling LinkedIn post, Brad Mac highlights how Reynolds and McElhenney are redefining the way football clubs operate. While traditional football models focus primarily on winning matches to attract fans and generate revenue, Reynolds and McElhenney have taken a ground-breaking approach. They prioritise creating engaging content that captures global attention, which naturally leads to increased revenue.

The success of this innovative model is evident. The documentary “Welcome to Wrexham” has reached more than 100 million households, and their Super Bowl advert reached 115 million viewers. Since Reynolds and McElhenney took charge, the club’s social media following has exploded from 50,000 to over 2.4 million, and revenue has surged by an impressive 100% over the past two years. Additionally, Wrexham has secured two divisional promotions since the takeover.

This insightful post raises critical questions about the future of the football industry: Are content creation teams poised to become more essential than traditional coaching and support staff? The landscape of football is undoubtedly changing, and it’s a transformation worth following closely!

From us this week:

>> New course: Ballistic Training
>> New podcast: Catapult: Rugby’s Game-Changing Data Revolution
>> New infographic: Wicket Sprinting
>> New article: Hydrotherapy

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