Concept2 Dyno - Training; Dampers, Speed, Force & Training

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TRAINING Dampers, Speed, Force & Training
The damper levers affect the air flow to the fan, which
in turn determines how fast the DYNO carriage will
move when a given force is applied.
• When more dampers are open, you will tend to
achieve a higher force but at a slower speed of
movement.
• When fewer dampers are open, you will tend to
achieve a lower force but at a faster speed of
movement.
There is a relationship between the speed of an
athlete’s movement and their ability to generate force
through muscular function. The slower the speed of
movement, the greater the force that can be generated
(up to a point). Generally, to improve strength, you need
to train at a slower speed than you would normally use
in your sport so that you can apply a higher force to
challenge your muscles and cause an improvement in your strength.
Based on this premise, we have listed
some possible training strategies below:
Strategy #1: Building Maximum Strength
The goal of this strategy is to exert the maximum force you can each repetition for a small number
of repetitions. You are continually trying to achieve a new personal record (PR). Experiment with the
dampers so that you are working with the smallest number of open dampers that still allows you to
achieve your maximum force reading. This keeps you from straining at too slow a speed of move-
ment, while still enabling you to work at maximum force.
# of open dampers: minimum that lets you achieve maximum force.
# of reps: 8 or fewer.
Go for max force each rep.
Do 2 - 3 sets of the number of reps chosen.
Strategy #2: Improving Ability to Apply High Force at Faster Speed
After you have achieved adequate maximum strength (or concurrently if you wish) you can work
toward improving your ability to deliver your force at faster speeds of movement. Decrease the
number of open dampers by 2 or more, and work on building your ability to achieve high force
readings despite the faster speed.
# of open dampers: 2 or more fewer than in Strategy #1.
# of reps: 12 or fewer.
Go for max force each rep.
Do 2 - 3 sets of the number of reps chosen.
Three dampers open.