Slingshot: Overcome your Stasis Point

In this article we discuss a training technique that will help us overcome the stasis point: the Slingshot.

Sticking Point

The existing definitions in the literature on the Sticking Point (or region ) do not adequately capture the phenomenon of practical interest (Kompf & Arandjelović, 2016).

For this reason, and based on the review by Kompf & Arandjelović (2016), it is defined as “the point where failure occurs when exercise is brought to the point of momentary muscle failure “.

Understand the multifactorial mechanisms that lead to the appearance of Sticking Point , as well as the different training strategies that can be used to overcome them, is important for methodology optimization and training planning or sportsman (Kompf & Arandjelović, 2016).

Sticking-Point Training Strategies

The Sticking Point is multifactorial and is based on complex interactions between different factors that contribute to sports and exercise.

A systematic approach is needed: guided by empirical observations conducted under rigorous conditions, controlled and reported in well-designed studies, and a detailed analysis of an athlete’s performance should be used to identify the most suitable training strategy.

Muscle Isolation Work

Considering the biomechanical context (lever arms, stretches, etc.) in which different muscles contribute to lifting near the stasis point, it is possible to identify the muscle (a functional muscle group) that can be considered the weak link.

For example: Bench Press

The inclusion of chest isolation exercises by sportsmen who exhibit the point of stasis at the start of the concentric phase during the bench press or the use of various isolation exercises for elbow extensors by athletes who have difficulty in the f phases lifting inals.

Partial-Repetitions and Isometry

Increase the actual force that the athlete can exert against the load during the moment (in terms of ROM) where failures occur during a lift is a performance optimization tool.

Due of the principle of specificity of force adaptations, the most direct way to address the point of stagnation is to use partial repetitions or isometric training.

Momentum

It has been observed that the stasis point during a lift does not necessarily occur at the point of greatest biomechanical disadvantage.

These conclusions lead to a popular training strategy used by strength and power athletes that focuses on increasing strength and rate of development (RFD) in the phases of a lift preceding a point of stagnation.

In particular, so-called speed work involves the use of repeated sets at low intensity (50-60% of 1M), with short rest periods (45-60 “) and performed at maximum acceleration.

Unlike training for speed work, in which the load is powered by the action of the muscles intrinsically involved in a particular exercise, l o External momentum (known as Cheating or Trapping) is developed using muscles that would not otherwise be involved in a lift.

On the other hand, recent models suggest that when used sparingly and in single-joint isolation exercises, the external moment can be safely used to apply greater force to target muscles and increase time under tension (TUT).

Technical Edit

This element provides a working means to edit a survey so that eliminate or reduce the impact of a standstill by changing the style of execution of the exercise and the biomechanical context.

The goal is to reduce the difficulty of lifting

From a practical point of view , the following examples can be cited:

An unknown biomechanical context in itself can cause injury, so any changes should be made gradually and using conservative loads until the lifter is familiar with the new technique adopted.

Variable and accommodating resistance

Adaptive resistance refers to “intentional changes in the actual load experienced in an exercise during a repetition.”

This technique is used more frequently in powerlifting training , but also by other types of sports in strength training and general conditioning.

One way to introduce variable and accommodating resistance is to use a elastic between the load (like a barbell) and the ground (or other fixed object, for example, a power rack).

Usually when the weight is lifted the band stretches and the resistance is greater.

Another alternative is the use of heavy chains, which unroll and lift off the ground during lifting, causing greater resistance.

Slingshot: Practical applications

The Slingshot is an elastic assistance device (Pedrosa et al. 2020; Dugdale, Hunter, Di Virgilio, Macgregor & Hamilton, 2019) which relies on exerting elastic tension during the eccentric phase of the movement when it meets the rib cage , returning it the same during the concentric phase (Guzmán, 2018).

Consequently, could be used in the methodology and planning of sports training:

Effective training tool for performance improvement

(Cine matica and 1RM of Bench Press) in male powerlifters (Dugdale et al., 2019).

Regardless of training experience

The Sling Shot is an alternative to increasing the maximum number of repetitions (MNR) and reduce the average duration of repetitions in multiple sets during the press bench (Pedrosa et al., 2020).

There were no significant differences in MNR and average duration of repetitions between groups, regardless of conditions (with or without SlingShot) or sets.

The external spring force provided by the slingshot improves the shortening cycle of the drawn during each repetition.

Training medium

Allows trained men to perform higher volumes of work (repetitions x kg) with maximum loads.

(1RM Bench Press) (Niblock, & Steele, 2017).

• Increase the number of reps (2 to 5 additional reps).
• Useful training tool that allows people to accumulate a increased workload during heavy or maximum weight bench press training.
• Possible strength-building and hypertrophic adaptation features.