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What is IK training?
Training to increase intramuscular coordination (IK training) makes it possible to recruit more motor units or motor units with higher excitation thresholds (recruitment) and / or to control them with a higher discharge frequency (frequencyization). By increasing the recruitment and frequencying, increases in strength can be achieved in the arbitrarily applied maximum strength.
Definition of intramuscular coordination
The intramuscular coordination describes the ability of the nerve-muscle system to apply a situation-specifically required force by controlling the neuronal activation of motor units.
How does IK training work?
Improvements in intramuscular coordination can be achieved with high-intensity strengthening exercises. The intensity of the exercise must be very high (around 90-95%). If assistance in the form of a training partner or equipment such as isokinets is available, the concentric movement can be supported and the weight in the eccentric movement execution is above the maximum repetition.
IK training | Practical example
Using the example of bench press with assistance, the IK training would proceed as follows:
- Determination of the one-repetition maximum.
- Increase in the maximum weight brought to the high route by 5%. If the repetition maximum was 100kg, 105kg are now applied.
- The weight is released slowly and in a controlled manner (eccentric phase) and raised again with the help of the training partner (concentric phase). In the concentric phase you should try to move the weight upwards as quickly as possible - even if this is not possible due to the high weight. However, this leads to the desired effect of maximum neuronal control of the muscles.
- 1-3 repetitions with 3-5 series are performed for each exercise. The break between the series is 3-5 minutes.
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