Oscillatory training is moving a light weight very quickly in a limited range of motion. Oscillatory contractions are performed with light loads in the 25-55% 1RM range in order to maintain the high velocity component. The contractions are performed at one of two points in the athlete's range of motion- an advantageous joint angle (specific point where the athlete is strongest) or a disadvantageous joint angle (specific point in the athlete's range of motion where he is weakest). xlathlete.com has more information on oscillatory training, including videos of oscillatory exercises.
You move the weight back and forth explosively over a very small range of motion (3 or 4 inches or .10 meters), then pull the weight back and forth very fast. You can either do this for a specific number of reps (5 reps or 20 reps, for example) or a certain length of time (5 seconds or 20 seconds, for example). Then, you finish the set with a rep over the full range of motion.
The extremely fast contractions and relaxations of the opposing muscles help to develop speed in the muscles. Often, it is not the muscle doing the work, but the opposing muscles that slow down the movement. Doing oscillatory training trains the opposing muscles to relax more quickly and allow the movements to be accomplished at a higher rate of speed.
Decades ago, a Russian scientist, Dr. Matveyev found through his research that the difference between elite athletes and great athletes wasn't the speed at which they could contract the active muscles. The difference was in the athlete's ability to relax the opposing muscles. The athlete who could relax the opposing muscles the quickest performed with more speed and therefore won the competitions.
I like to pair oscillatory training with plyometric training. Plyometrics work the entire range of motion, while oscillatory training does not. So, this is a good combination and a good way to work on speed and power. Here is a sample workout you can easily do to work on your speed and power:
1. warm-up. 3-4 minutes of easy jogging, jumping jacks, alternate toe touches, burpees.
2. clap push-ups. 5 reps- 1 set.. 1 minute rest.
3. oscillatory push-ups. 2 sets. 12 reps. 1 minute rest. In push-up position, move back and forth very quickly in a limited range- about halfway up- move back and forth about 4 inches quickly and finish with a full push-up.
3. squat jumps. 5 reps. 1 set. jump as high as you can 5 times. 1 minute rest.
4. oscillatory squats. 2 sets. 10 reps. 1 minute rest. Squat halfway down and move back and forth very quickly in a limited range- about halfway down. move back and forth about 4 inches quickly and finish with a full squat. Looks hilarious!
5. oscillatory inverted rows. 8 reps. 3 sets. 1 minute rest. aka horizontal pull-ups. Pull up on a bar that is set about 4 feet off the floor about halfway up and move quickly within a 4 inch range of motion. Finish with a full range of motion movement.
6. planks. Do a series of planks, and plank variations, such as side planks, reverse planks, planks with feet elevated, and planks with one arm extended forward and the opposite leg lifted up. Do one set of each.
7. running sprints. Do 100 meter sprints. 4 intervals with 3 minute rest in between.
This workout will help you get faster. It is good for spring or summer for peaking, or for variety in the off-season. The movements are all fast, so your body will be used to fast movements. And it trains the opposing muscles to relax so they don't slow down your movements. The planks are good for core strength and the sprints help with cardio and central nervous system training.
Much of the adaptations to training are systemic, rather than just local muscles. Involving the lower body in training helps because of the larger muscles involved in the legs and buttocks stress the cardio system, the energy systems and the central nervous system more than just doing upper body work alone. So, try oscillatory training to work on speed. See xlathlete.com for more info. on oscillatory training or read the book, Triphasic Training by Cal Dietz, strength and conditioning coach at the University of Minnesota.
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