Intramuscular coordination

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Intra- or neuromuscular coordination describes the interaction between the nervous system and muscles . It is decisive for the number of muscle fibers within a muscle that are synchronously controlled by the nervous system. It defines the maximum strength independent of the hypertrophy of the muscle.

Role of intramuscular coordination

In addition to hypertrophy, improving IC is an option for improving maximum strength . The IC aims at the synchronous activation of many muscle fibers. If the athlete wants to increase the strength he can provide without increasing muscle mass, intramuscular coordination training is recommended. The existing muscle mass is better used. This aspect is relevant for endurance athletes such as triathletes or runners , as well as for martial artists . Both groups benefit from increased maximum strength without increasing the body weight resulting from hypertrophy training. Furthermore, the IK method is used in the training of high jumpers , shot putters and weightlifters .

Training methodology

In intramuscular training, the athlete attaches great importance to achieving maximum recruitment and frequencying of the muscle fibers. According to literature, the athlete should work on his IC for 6–8 weeks at regular intervals. The load intensity is 85–100% of the uniquely movable mass. 1–3 repetitions per series are recommended. The number of series should be between 3 and 6. It is recommended that you rest as much as possible between the series. A deliberately explosive force development, according to the authors, should be aimed for with slow movements. It should be noted that these recommendations refer to classic strength training with isolated exercises. This method can also improve rapid strength if the duration of the partial movement is less than 200 ms.

Individual evidence

  1. ^ Stefan Bircher, Sonja Keller Bircher: Medical Fitness - Indication-related exercises . 3. Edition. Haug, Stuttgart 2014, ISBN 978-3-8304-7696-2 , pp. 35 .
  2. ^ A b Norbert Oliver, Franz Marschall, Dirk Büsch: Basics of training science and teaching (basics of sports science) . Ed .: Norbert Oliver and Ulrike Rockmann. hofmann, Schorndorf 2008, ISBN 978-3-7780-9131-9 , p. 121 f .
  3. Günter Frey / Eberhard Hildenbrandt: Introduction to training theory, part 1: Basics . Ed .: Ommo Group. tape 11 . Hofmann Verlag, Schorndorf 1994, ISBN 3-7780-8411-9 , p. 80 f .