A couple of years ago I wrote an article entitled Increase Your Bench Press…thanks to Koji Murofushi.
In that article, I introduced you to oscillation training and how you can use this training method to:
- rehab injuries,
- prevent injuries,
- improve muscle imbalances,
- thereby increasing strength,
- and agility,
- and speed,
- and power
Since then, I have read numerous studies looking at the effectiveness of weightlifting with:
- Stable loads on unstable surfaces – ie Barbell squats on Bosu, foam mats, Swiss ball, etc
- Unstable loads on stable surfaces – ie Dumbbells, kettlebells on floor, benches
My unofficial meta-analysis of these studies shows that:
- Stable loads on stable surfaces allows for maximum force production of the prime mover muscles.
- Unstable loads (DBs, KBs) on stable surfaces reduces force production in the prime movers (agonists) by a negligible amount while producing a similarly tiny increase in synergists & core muscles.
- Unstable loads on unstable surfaces (Bosu, Swiss ball, foam mat) further reduces force production in the prime movers while ever so slightly increasing force production of synergists & core muscles.
There have also been numerous studies which postulate that training with unstable loads on stable & unstable surfaces will eventually lead to increases in muscular strength & power as muscle imbalances are corrected, core strength improves and all muscles involved in athletic movements – agonists, antagonists & synergists – are trained to work together more effectively.
And now for the new research:
In this latest study, researchers tested the effectiveness of oscillation training via a series of parallel back squats with an unstable load (weights suspended from the bar by an elastic band)
- Fifteen resistance-trained males completed ten repetitions of the back squat with 60% of their one repetition maximum in both stable and unstable conditions.
- Peak vertical ground reaction force and the integrated muscle activity of the rectus femoris, vastus lateralis, vastus medius, biceps femoris, soleus, rectus abdominis, external oblique, and erector spinae muscles on the right side of the body were determined.
- The unstable load resulted in a small (3.9%), but significant decrease in peak vertical ground reaction force. This makes sense considering the previous research on unstable loads.
- The unstable load also produced noticeably greater muscle activation in the rectus abdominus, external oblique, and soleus.
This may turn out to be highly significant – where previous studies on trained individuals found that DBs or KBs or vibration platforms or Bosus or Swiss balls produced small increases in muscle activation in these “helper” muscles, the use of oscillation training was much more powerful.
Oscillation training may actually turn out to be a really useful tool for athletes and wanna-be athletes.
What does this mean to you?
If you are one of the following trainees, systemic use of oscillation training may be just what you need:
- Someone stuck at a strength/size/power/speed plateau
- Someone with sore shoulders or knees or back or…
- Someone who plays a sport
- Someone who finds their body is feeling “older”
- Someone who has poor posture
- Someone who wants the health benefits of yoga and/or pilates bust hates yoga and/or pilates
- Someone who want to be as fit as they can possibly be
- Someone who just started doing Crossfit and doesn’t want to destroy their shoulders
- Someone with a big gut
- Someone who wants to maximize the health benefits of weightlifting without getting “too big” or spending too much time.
How to incorporate Oscillation Training into your program?
- Start small. This is supplemental work, meant to make the rest of your program work better.
- Don’t do oscillate before doing big compound lifts using the same muscle groups/movements. You don’t want to wear out your assistance muscles prior to needing their help on a big compound lift.
- You can do oscillation work after doing big compound work, or
- Do oscillation work on off-days – rest days or days where other movements / muscle groups are being worked.
- You don’t “need” a fancy bamboo bar. It’s nice to have, but you can just hang plates off the ends of normal barbells with a good set of Jump-Stretch style bands.
If you have any questions, feel free to hit me up on social media :)