How New Technology Can Make You Faster and Stronger
Did you know that there are a number of technologies with proven positive effects on qualities like strength, plyometrics and speed? Whether you are an elite athlete or simply looking to improve your lifting performance in the gym, new technology can without a doubt improve your lifting performance and make you stronger and faster in 2018.
Before we run down the list, it’s worth noting that there are training methods out there that have proven to work over decades, even in the absence of any advanced technology. You don’t need to spend money on technology to get stronger. You can come a long way with a barbell and some weights. That said, there are several emerging technologies that may have substantial benefits for athletes, and if you want to get the very best results possible, you should definitely consider using some of it.
That does not mean that everyone should buy everything on this list, but if you have the money for it, it's definitely worth considering some of these products. It will probably make you a better lifter. (Disclaimer: any methods or products you use based on the information in this article is strictly at your own risk.) While I have no affiliations with any of these brands or products, they’re all ones that I either use myself or with my clients, or that I’d consider using. Let’s take a quick look.
Velocity Based Training
Websites: https://www.trainwithpush.com, https://kinetic.com.au/gymaware
Cost: $289 (PUSH band), $2899 (GymAware)
It is very well documented that using absolute maximum effort in the concentric phase of a lift gets far better results in strength training than training with normal speed. This seems to apply to both maximum strength and explosiveness, and in some cases also muscle growth. The challenge is that it seems to be very difficult for most people to give absolutely everything they have all the time unless the weight is so heavy that it’s necessary to do so in order to make the lift. By using technology that measures your speed, you can be reminded and pushed to give absolutely everything you have on pretty much all your lifts, and studies have shown that this can dramatically increase your training results.
I have tested a number of technologies for this and recommend the PUSH band to my customers. This is a band that you put on your forearm, and a phone app allows you to measure speed and power (watt) production in a variety of different exercises. The downside is that the device does not always work perfectly, and sometimes the results may be somewhat inaccurate. Nevertheless, it can be worth the investment for many lifters, since the band alone serves as a regular remind of your speed, and to give everything you have. With that, you can push yourself to not only increase the weight and reps you lift but also the speed in which you lift them in. Research shows that this can bring dramatic increases in strength and explosiveness.
Another option for speed-based training is GymAware, and this technology can be considered as the gold standard for lifting speed measurement. However, the product is not as practical, as you have to attach a physical wire to the bar when lifting. The benefit is that it is completely accurate, and it gives you a lot of cool and motivating options. You can set up your lifting program based on percentages and planned rules for autoregulation, but you can also program based on speed. The GymAware app can tell you when your speed drops within a certain percentage, which opens up a host of exciting possibilities in regards to training and programming.
Effects of Velocity Loss During Resistance Training on Athletic Performance, Strength Gains and Muscle Adaptations
Maximal Intended Velocity Training Induces Greater Gains in Bench Press Performance than Deliberately Slower Half-Velocity Training
Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads
Electronic Muscle Stimulation (EMS)
Website: https://www.powerdot.com/
Cost: $449
EMIS is, in my opinion, the technology with the greatest potential. It has decades of research behind it and is very well documented to greatly increase strength, explosiveness and muscle mass. In the early research, researchers found great increases in strength in simple tests after using EMS. For example, the strength in the leg extension machine usually increased like crazy after a period of four to eight weeks with EMS on the quadriceps muscles, but strength did not increase as well in more complex movements, such as the squat, vertical jump or sprint. (More specifically, the maximum dynamic strength of the quad muscle increased on average around 46 percent after isometric EMS training for four to eight weeks in trained and elite athletes.)
In more recent years, researchers have found that the effect found on simple movements is also seen in more complex movements when EMS is combined with classical strength training or sport specific training. The effect appears to be particularly significant in well-trained athletes, and it seems to affect the most explosive type 2 fibers to a greater extent than type 1 fibers, which can increase not only the strength but also the explosiveness of the muscle groups trained.
This quote from the paper on combined application of neuromuscular electrical stimulation and voluntary muscular contractions sums the research up nicely: “Obviously, according to current knowledge, combined training (EMS + lifting) can be considered as the optimal technique to improve muscle properties.”
One very interesting case study from way back in 1989 looked at the effect of EMS in addition to weightlifting training in an elite weightlifter, and found very positive effects from EMS: “The results showed a significant and clear relationship between performance gains and NMES administration and withdrawal. Steep gains for Squat, Clean & Jerk, and Squat were seen after two weeks of stimulation, with front squat showing a 20 kg increase within the first week of both stimulation periods. Muscle biopsy showed an increased type I fiber area, decreased type IIA and IIB fiber area, and an increase of [the number of] type II fibers after NMES. The results of this study support the use of high-dose NMES as an adjunct to weight training in elite lifters.”
So there is pretty much no doubt that EMS works for improving strength, power and muscle mass. The downside? To achieve these promising results, it must be used with a very high intensity. A minimum of about 60 mA intensity seems to give a positive effect, but for extreme results, one should go considerably higher than that. Two of the most popular brands for EMS are Compex and Powerdot, both of which go up to a maximum power of around 115mA, and this is what I recommend my clients to work up to as quickly as possible. The downside of this intensity is that it is painful, boring, and for some, more expensive than they can afford.
I recommend EMS for all serious athletes and lifters who want to increase their strength or explosiveness. That being said, you must be willing to accept self-inflicted pain to get the desired results from EMS.
The specific product I recommend is Powerdot, because it goes up to 115 mA, and it is very convenient and easy to use. If you want to train both sides of your body at a time, you need to get the Powerdot DUO. Keep in mind that to get the effects I describe, you need to work up to tolerating using it at the maximum intensity (100 percent).
Electromyostimulation--A Systematic Review of the Effects of Different Electromyostimulation Methods on Selected Strength Parameters in Trained and Elite Athletes
Combined Application of Neuromuscular Electrical Stimulation and Voluntary Muscular Contractions
Electrical Stimulation of Quadriceps Femoris in an Elite Weight Lifter: A Single Subject Experiment
Brain stimulation: Halo Sport
Website: https://haloneuro.com
Cost: $599 to $788 (fluctuates on website)
Halo Neuroscience is a company that has developed what looks like pretty normal headphones. You wear them like regular headphones, too, so the only thing different is that you have to spray some water on your head first. When you put these on and start the accompanying app on your phone, it sends signals to the brain that have been shown to enhance motor learning. There are a number of studies that show positive effects on motor learning and physical performance both in healthy individuals and in patients in rehabilitation. The company has also done its own studies that show a significant increase in things like jumping performance when training with Halo Sport compared to training without it.
I personally think this research looks very promising, although I have not jumped on the bandwagon just yet. I will dig even deeper into the research before deciding whether to implement it myself and my clients or not, but I am always looking for an opportunity for an extra edge, and this might very well be one way to do just that.
Here is a quote from one of the studies on the technology behind Halo Sport: “All the participants displayed CMJ (jumping) performance improvements after the anodal condition. There were no significant differences in both cathodal and sham conditions. Anodal tDCS may be a valuable tool to enhance muscle power related tasks performance, which is extremely relevant for sports that require vertical jumping ability. Anodal tDCS may also be used to support strength training, enhancing its effects on performance-oriented outcome measures.”
Based on the available information I would recommend this product to be used before sessions that require good technique: if you are going to practice a new exercise or movement, perform a technically demanding session, or work with very heavy loads. The product may improve the motor learning and performance in these movements.
Research:
Cooperation not Competition: bihemispheric tDCS and fMRI Show Role for Ipsilateral Hemisphere in Motor Learning
Transcranial Direct Current Stimulation and Sports Performance
Anodal Transcranial Direct Current Stimulation (TDCS) Increases Isometric Strength of Shoulder Rotators Muscles in Handball Players
Can Transcranial Direct Current Stimulation Improve Muscle Power in Individuals with Advanced Resistance Training Experience?
Flywheel training
Website: http://exxentric.com
Cost: ~$5000 for a full set-up
Flywheel is a technology where you instead of lifting a weight, you spin a wheel that then pulls you down again. The more force you push with, the more force it pulls you back with. The device is shown to provide dramatic increases in strength and muscle mass, and while we should not jump to conclusions, it seems very promising.
In practice, the flywheel helps you achieve a supramaximal eccentric load, as the device will pull you down with much greater force then you push concentrically. You get heavier load on the way down than on the way up. In other words, it is extremely tough and draining training.
The Swedish company Exxentric is one of the manufacturers of such equipment.
Before we run down the list, it’s worth noting that there are training methods out there that have proven to work over decades, even in the absence of any advanced technology. You don’t need to spend money on technology to get stronger. You can come a long way with a barbell and some weights. That said, there are several emerging technologies that may have substantial benefits for athletes, and if you want to get the very best results possible, you should definitely consider using some of it.
That does not mean that everyone should buy everything on this list, but if you have the money for it, it's definitely worth considering some of these products. It will probably make you a better lifter. (Disclaimer: any methods or products you use based on the information in this article is strictly at your own risk.) While I have no affiliations with any of these brands or products, they’re all ones that I either use myself or with my clients, or that I’d consider using. Let’s take a quick look.
Velocity Based Training
Websites: https://www.trainwithpush.com, https://kinetic.com.au/gymaware
Cost: $289 (PUSH band), $2899 (GymAware)
It is very well documented that using absolute maximum effort in the concentric phase of a lift gets far better results in strength training than training with normal speed. This seems to apply to both maximum strength and explosiveness, and in some cases also muscle growth. The challenge is that it seems to be very difficult for most people to give absolutely everything they have all the time unless the weight is so heavy that it’s necessary to do so in order to make the lift. By using technology that measures your speed, you can be reminded and pushed to give absolutely everything you have on pretty much all your lifts, and studies have shown that this can dramatically increase your training results.
I have tested a number of technologies for this and recommend the PUSH band to my customers. This is a band that you put on your forearm, and a phone app allows you to measure speed and power (watt) production in a variety of different exercises. The downside is that the device does not always work perfectly, and sometimes the results may be somewhat inaccurate. Nevertheless, it can be worth the investment for many lifters, since the band alone serves as a regular remind of your speed, and to give everything you have. With that, you can push yourself to not only increase the weight and reps you lift but also the speed in which you lift them in. Research shows that this can bring dramatic increases in strength and explosiveness.
Another option for speed-based training is GymAware, and this technology can be considered as the gold standard for lifting speed measurement. However, the product is not as practical, as you have to attach a physical wire to the bar when lifting. The benefit is that it is completely accurate, and it gives you a lot of cool and motivating options. You can set up your lifting program based on percentages and planned rules for autoregulation, but you can also program based on speed. The GymAware app can tell you when your speed drops within a certain percentage, which opens up a host of exciting possibilities in regards to training and programming.
Effects of Velocity Loss During Resistance Training on Athletic Performance, Strength Gains and Muscle Adaptations
Maximal Intended Velocity Training Induces Greater Gains in Bench Press Performance than Deliberately Slower Half-Velocity Training
Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads
Electronic Muscle Stimulation (EMS)
Website: https://www.powerdot.com/
Cost: $449
EMIS is, in my opinion, the technology with the greatest potential. It has decades of research behind it and is very well documented to greatly increase strength, explosiveness and muscle mass. In the early research, researchers found great increases in strength in simple tests after using EMS. For example, the strength in the leg extension machine usually increased like crazy after a period of four to eight weeks with EMS on the quadriceps muscles, but strength did not increase as well in more complex movements, such as the squat, vertical jump or sprint. (More specifically, the maximum dynamic strength of the quad muscle increased on average around 46 percent after isometric EMS training for four to eight weeks in trained and elite athletes.)
In more recent years, researchers have found that the effect found on simple movements is also seen in more complex movements when EMS is combined with classical strength training or sport specific training. The effect appears to be particularly significant in well-trained athletes, and it seems to affect the most explosive type 2 fibers to a greater extent than type 1 fibers, which can increase not only the strength but also the explosiveness of the muscle groups trained.
This quote from the paper on combined application of neuromuscular electrical stimulation and voluntary muscular contractions sums the research up nicely: “Obviously, according to current knowledge, combined training (EMS + lifting) can be considered as the optimal technique to improve muscle properties.”
One very interesting case study from way back in 1989 looked at the effect of EMS in addition to weightlifting training in an elite weightlifter, and found very positive effects from EMS: “The results showed a significant and clear relationship between performance gains and NMES administration and withdrawal. Steep gains for Squat, Clean & Jerk, and Squat were seen after two weeks of stimulation, with front squat showing a 20 kg increase within the first week of both stimulation periods. Muscle biopsy showed an increased type I fiber area, decreased type IIA and IIB fiber area, and an increase of [the number of] type II fibers after NMES. The results of this study support the use of high-dose NMES as an adjunct to weight training in elite lifters.”
So there is pretty much no doubt that EMS works for improving strength, power and muscle mass. The downside? To achieve these promising results, it must be used with a very high intensity. A minimum of about 60 mA intensity seems to give a positive effect, but for extreme results, one should go considerably higher than that. Two of the most popular brands for EMS are Compex and Powerdot, both of which go up to a maximum power of around 115mA, and this is what I recommend my clients to work up to as quickly as possible. The downside of this intensity is that it is painful, boring, and for some, more expensive than they can afford.
I recommend EMS for all serious athletes and lifters who want to increase their strength or explosiveness. That being said, you must be willing to accept self-inflicted pain to get the desired results from EMS.
The specific product I recommend is Powerdot, because it goes up to 115 mA, and it is very convenient and easy to use. If you want to train both sides of your body at a time, you need to get the Powerdot DUO. Keep in mind that to get the effects I describe, you need to work up to tolerating using it at the maximum intensity (100 percent).
Electromyostimulation--A Systematic Review of the Effects of Different Electromyostimulation Methods on Selected Strength Parameters in Trained and Elite Athletes
Combined Application of Neuromuscular Electrical Stimulation and Voluntary Muscular Contractions
Electrical Stimulation of Quadriceps Femoris in an Elite Weight Lifter: A Single Subject Experiment
Brain stimulation: Halo Sport
Website: https://haloneuro.com
Cost: $599 to $788 (fluctuates on website)
Halo Neuroscience is a company that has developed what looks like pretty normal headphones. You wear them like regular headphones, too, so the only thing different is that you have to spray some water on your head first. When you put these on and start the accompanying app on your phone, it sends signals to the brain that have been shown to enhance motor learning. There are a number of studies that show positive effects on motor learning and physical performance both in healthy individuals and in patients in rehabilitation. The company has also done its own studies that show a significant increase in things like jumping performance when training with Halo Sport compared to training without it.
I personally think this research looks very promising, although I have not jumped on the bandwagon just yet. I will dig even deeper into the research before deciding whether to implement it myself and my clients or not, but I am always looking for an opportunity for an extra edge, and this might very well be one way to do just that.
Here is a quote from one of the studies on the technology behind Halo Sport: “All the participants displayed CMJ (jumping) performance improvements after the anodal condition. There were no significant differences in both cathodal and sham conditions. Anodal tDCS may be a valuable tool to enhance muscle power related tasks performance, which is extremely relevant for sports that require vertical jumping ability. Anodal tDCS may also be used to support strength training, enhancing its effects on performance-oriented outcome measures.”
Based on the available information I would recommend this product to be used before sessions that require good technique: if you are going to practice a new exercise or movement, perform a technically demanding session, or work with very heavy loads. The product may improve the motor learning and performance in these movements.
Research:
Cooperation not Competition: bihemispheric tDCS and fMRI Show Role for Ipsilateral Hemisphere in Motor Learning
Transcranial Direct Current Stimulation and Sports Performance
Anodal Transcranial Direct Current Stimulation (TDCS) Increases Isometric Strength of Shoulder Rotators Muscles in Handball Players
Can Transcranial Direct Current Stimulation Improve Muscle Power in Individuals with Advanced Resistance Training Experience?
Flywheel training
Website: http://exxentric.com
Cost: ~$5000 for a full set-up
Flywheel is a technology where you instead of lifting a weight, you spin a wheel that then pulls you down again. The more force you push with, the more force it pulls you back with. The device is shown to provide dramatic increases in strength and muscle mass, and while we should not jump to conclusions, it seems very promising.
In practice, the flywheel helps you achieve a supramaximal eccentric load, as the device will pull you down with much greater force then you push concentrically. You get heavier load on the way down than on the way up. In other words, it is extremely tough and draining training.
The Swedish company Exxentric is one of the manufacturers of such equipment.
| Fredrik Gyllensten is a strength coach from Oslo, Norway, who has specialized in weightlifting and powerlifting. As a personal trainer and coach, he works with lifters of all levels, including both beginners and lifters at national and international level. In addition to his work as a personal trainer and coach, he works as the coach for the regional weightlifting team in Oslo and Akershus, and is in the board of directors in the national weightlifting federation of Norway, as well as the weightlifting and powerlifting club Christiania Atletklubb located in Oslo. Fredrik also works as a teacher for the personal trainer course at a college in Oslo. He can be reached at coach@fredrikgyllensten.no. |
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