Squat For Pedal Power Part 2

Why do some athletes perform partial squats? 

Guaranteed to improve cycling and running speed...NOT

There is a notion that in order to get strong for a particular sport, weight room exercises have to mimic the sports activity.  Often coaches and athletes will advocate sport specific strength training by replicating their sports movements in the weight room under load. This practice actually compromises rather than improves sports performance.  How so?

The short version is that whether the bastardised weight room movement is specific to the sport or not; the load is not specific and therefore the movement speed is not specific.  This being the case the energy system changes, as does specific rate of force development.  In essence it is a different activity and by definition is no longer specific.

Two terms often misconstrued are sport specificity and sport similarity.

Let me spell it out for you; unless your sport is weightlifting or powerlifting there is no such thing as sport specific weight training.  NOTHING in the gym will replicate the limb speeds, RFD and biomechanics to name a few of any sporting movement unless your sport involves lifting a barbell!

That said it is possible to train similar energy pathways, comparable biomechanics, as well as enhance RFD/strength reserve ratios. Some examples: treadmill and stationary bike may assist running and cycling, but not absolutely.  Triple extension exercises may assist running and jumping ability.  Horizontal pressing and horizontal pulling may assist fist striking and rowing ability respectively.  All the above mentioned drills can and will develop certain motor qualities associated with similar sporting activities, but if there is no practice of the specific skill, improved sporting performance will not occur!

Regarding the implementation of partial squats as a means to amplify running and cycling mechanics because the femur performs a partial movement during cycling and running activities is flawed. 

As mentioned above the squat, partial or otherwise is NOT specific to running or cycling.  It has similar mechanics, i.e. triple extension and it can provide a strength reserve and improve RFD in the muscles used for running and cycling, but unless the athlete runs and cycles, there will be no improvement in running and cycling, otherwise the best squatters in the world would be the best runners and cyclists!

The question begs, why should leg athletes; perform weight training, squats in particular if there is no specific transfer?  The answer...they do not have to perform squats at all!

Let’s scrutinize cycling, in particular pedal mechanics.  To begin the ball of the foot is the point of contact in the down force acting upon the pedal, as it is in running. In the squat, if performed correctly most of the force is generated through the back third and outside of a flat foot.

Knee angle at the top of the pedal stroke can vary between 30-35 degrees when seated and 45-50 degrees when standing.  Amongst some coaches and athletes there is a notion that squat depth should be based on knee pedal angles; hence the partial squat.

As mentioned previously the force output required to perform a loaded barbell squat is far greater than pedal down force, plus the contact point is different i.e. ball of the foot versus a flat foot.  Therefore the two activities are totally different.  Yes they both use leg muscles and triple extension, but biomechanics and metabolism is different.  Then why undertake strength training?

Contrast training, orthopaedic resilience, connective tissue strength, postural refinement, restoration, psychological advantage to name a few.

As mentioned in part one, the partial squat reinforces knee trauma.  Why perform an activity when it creates injury susceptibility and has no physiological transfer.

Those in the know understand that the stronger an athlete is at an exercise’s weak point the greater the force output at more favourable joint angles.

For example if athlete A can successfully back squat 100kg below parallel with good form, they will be infinitely stronger than athlete B who chooses to partial squat 200kg. While athlete A gets stronger and more injury resilient, athlete B promotes adaptive muscle shortening while increasing injury potential. Heavy partial squats has as much sports specific transfer to fast cycling and running as eating a double whopper with cheese!  

Whoppers...great on taste, low on speed