Chris Bernard – The Flight System

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HERE’S HOW IT WORKS…

STEP #1: INCREASE THE STRETCH REFLEX

The Stretch Reflex is when your muscle contracts in response to being stretched.

Remember those GTO’s I was talking about? The same that shut the muscle down when it senses too much force?Well, there is an opposing mechanism that senses when the muscle is being lengthened and it goes to work contracting the muscle…

In the same sense it feels it is in danger of injury.

If you want to gain a higher vertical jump you MUST focus on decreasing the effect of the GTO’s while maximizing the excitement effect of the Muscle Spindles.

Both of these mechanisms combined make up the “STRETCH REFLEX”

STEP #2: INCREASE THE STRETCH SHORTENING CYCLE

The “Stretch Shortening Cycle” (SSC) acts like a slingshot within your muscle..

When a muscle lengthens, it builds up elastic energy…think like a rubber band.

The energy is released when the muscle is immediately forced to shorten (like a vertical jump)

The sequence of lengthening, building-up, and releasing in itself is responsible for an impressive vertical jump.

But if we want to take it even further…

We must start by shutting down the GTO (as outlined in Step #1), increase the SSC and pair that with Step #3…

STEP #3: INCREASE MOTOR UNIT RECRUITMENT

A motor unit is a motor neuron and the muscle fibers it innervates.  Groups of motor units work together to coordinate the contractions of a single muscle;

Motor Unit Recruitment is a measure of how many motor neurons are activated in a particular muscle, and therefore is a measure of how many muscle fibers of that muscle are activated.

The higher the recruitment the stronger the muscle contraction.

In the past athletes have tried a variety of different methods in an attempt to increase their motor unit recruitment with little to no success.

In recent years, we have discovered the best way to increase motor unit recruitment is to spend a significant amount of time strengthening the muscles at their isometric phase in correlation to the specific range of motion they utilize in competition.

By doing this we figure out which specific ranges that particular athlete must train in to recruit the highest motor units…

And display the explosive power throughout the entire movement.

STEP #4: INCREASE YOUR RATE OF FORCE DEVELOPMENT

The 4th and final step to developing an awe-inspiring vertical jump is…

Speeding up your Rate of Force Development.

Rate of Force Development (RFD) relates to how quickly you generate muscular force.

It is determined by how fast your muscle fibers are recruited, activated, and synchronized to perform a movement.

The key to increasing RFD is to generate as much force as possible at the beginning of a muscular movement before the Stretch Shortening Cycle comes in and robs the muscle of that potential energy.

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