Westside Barbell, a legendary powerlifting gym, is known for its innovative methods for developing athletic power. This blog post dives into the science behind their unique plyometric technique – the Virtual Force Swing.
Traditional Plyometrics vs. The Virtual Force Swing
Traditional plyometrics often rely on depth jumps, where athletes drop from a height and immediately rebound. While effective, Westside argues this approach has limitations:
- Fixed Descent Speed: Gravity dictates the descent speed in depth jumps, limiting the ability to control velocity.
- High Eccentric Stress: Rapid eccentric loading can cause muscle soreness and potential injury.
- Limited Mass & Velocity Control: Depth jumps offer minimal control over the mass (athlete’s weight) and descent velocity.
The Virtual Force Swing: Engineered Explosiveness
The Virtual Force Swing addresses these limitations by mimicking a swing motion:
- Controlled Descent Velocity: By adjusting the swing mechanics, athletes can control the speed of descent, allowing for a focus on higher velocity training.
- Reduced Eccentric Stress: The swing motion allows for a more controlled eccentric phase, reducing the risk of soreness and injury.
- Tunable Mass & Velocity: The swing can be adjusted by adding weight and altering the range of motion, allowing for targeted training of both mass and velocity.
Science of the Swing: Converting Potential to Kinetic Energy
Westside utilizes the principles of physics to maximize the effectiveness of the Virtual Force Swing:
- Kinetic Energy: The swing focuses on converting potential energy (stored in muscles and tendons) into kinetic energy (energy of movement).
- Velocity Matters More than Mass: Physics dictates that increasing velocity has a greater impact on kinetic energy compared to simply increasing mass (weight).
- Elasticity and Myotactic Reflex: The swing considers the human body’s limitations compared to perfectly elastic collisions. It accommodates the myotactic reflex, which can inhibit muscle response at high speeds.
Benefits of the Virtual Force Swing
- Reduced Muscle Soreness: The controlled eccentric phase minimizes delayed onset muscle soreness (DOMS).
- Improved Reversal Strength: The swing enhances the stretch-shortening cycle, leading to greater reversal strength (explosiveness upon rebound).
- Specificity for High-Impact Activities: The swing prepares athletes for activities like jumping, sprinting, and lifting by simulating high-impact forces in a controlled manner.
Westside’s Swing: A Powerful Tool for Athletes
The Virtual Force Swing offers a unique approach to plyometrics, focusing on controlled velocity and reduced eccentric stress. By manipulating mass and velocity, athletes can target specific aspects of explosive power development. While depth jumps have their place, Westside’s swing provides an alternative for athletes seeking a more controlled and potentially safer method to build explosive power.
Check out our previous post about Westside Barbell: Building Powerful Triceps for Powerlifting.