Why You Need to Understand the Stretch Shortening Cycle. Whether youre a quarterback, gymnast, triathlete or everyday lifter, you use the stretch shortening cycle SSC. You not only use it, you rely on it to maximize your speed and power training with every rep, stride, throw and swing. This fundamental aspect of human movement is inherently ingrained in athletic development, but many athletes dont understand how it affects their training. So what is it, and how can we make use of it Read on. Defining the Stretch Shortening Cycle. A stretched muscle builds tension in two primary ways through the elastic properties of soft tissue and through activation of the muscle spindle, which causes involuntary contraction of muscle fibers that may otherwise be dormant. This, in a nutshell, is the SSC. I explain this as a supercharged rubber band effect, enabling us to produce more force once the muscle has been stretched than from a standstill. On the flip side, the process may diminish our efforts in the gym by allowing us to rely on the SSC to assist with a given movement. Thus, not accounting for the process could increase risk of injury or simply render workouts less effective. Either way, understanding the SSCs impact on training is an integral part of advanced programming strategies like plyometrics or stop and go strength techniques. RELATED Plyometric Exercises Programming to Enhance Power. Phase Approach to Rep Schemes. To further illustrate what happens during the SSC, we often break up training repetitions into three phases. For the sake of simplicity, imagine resistance training with a Bicep Curl. Muscle and connective tissue are elongated to an increasingly stretched position when you lower the weight. IMG_1500.jpg' alt='What To Use In Place Of Shortening In Biscuits' title='What To Use In Place Of Shortening In Biscuits' />Please share your favorite sun cooked recipes with others. Email recipes to infosunoven. Whole Wheat Bread. In a large bowl or Bosch, put the following. Clkim lets you advertise to your users directly. With Clkim you can extract more value from the links you share online, social, sms or email. TinyURL is a URL shortening web service, which provides short aliases for redirection of long URLs. Kevin Gilbertson, a web developer, launched the service in January. This is called the eccentric phase of the exercise, and it can be done quickly to maximize the stretch reflex as in plyometric training or slowly to minimize the stretch reflex and maintain eccentric mechanical load important for increasing muscle size. Throughout the bottom portion of the rep, when the muscle and tissue are stretched the farthest, signals travel through the nervous system, eliciting contraction of that muscle as a sort of protective mechanism to ensure no damage occurs from over stretching. This portion of the repwhen movement stops to change directionis called the amortization phase. In this phase, a lot of tension is created by the stretch reflex, which can either be used to generate additional force creating powerful concentric movement or allowed to dissipate contributing less to the upward phase of the movement. The upward movement of the exercise is called the concentric phase, during which we normally instruct athletes to accelerate for maximum motor recruitment number of muscle fibers engaged. After explaining the three phases of a rep, we can instruct our athletes specifically how to approach each phase of the rep to either minimize or maximize the stretch reflex associated with the SSC. RELATED Unlock Performance Gains With Triphasic Training. Maximizing the Stretch Shortening Cycle. Power training is very much akin to skill acquisition. Although we do use overload techniques, we prioritize precision of movement when training for power production. For this reason, we focus on timing and body position throughout the movement. Timing of contraction is critical so that we contract voluntarily at the same time as our muscle spindle fires during the stretch reflex, minimizing time spent in the amortization phase. We instruct our athletes to find their tight spoti. They practice a few sets at low speeds and sub maximal force to refine their timing. As they progress, we monitor their form to make sure other joints dont give too much such as flexing too much at the spine, since this might absorb too much of the force they generate rather than transferring it to the ground. During a jump, for example, the athletes shoulders, hips, knees and ankles should all hit their tight spots at the same time, while he keeps his spine rigid and his head high. This puts the athlete in a primed, mechanically advantageous position to get the most out of the stretch reflex. Once timing and form are solid and practiced to the point of redundancy, only then can we productively increase speed and force production. Minimizing time spent in the amortization phase is key. Take too long at the bottom of the movement, and a lot of that would be force generated from the stretch reflex simply dissipates. Which fat makes the best pie Know your ingredients butter vs. This is a website all about vanity URL shorteners. Also known as a custom URL shorteners, custom link shortening services, link shorteners, private URL shorteners. Generally, you can use butter or margarine in place of shortening, but making this substitution may slightly alter the texture of baked goods. We know what youre thinking. That many Yes, we were surprised, too, but decided to plough through the seemingly endless supply of URL shorteners and put. What To Use In Place Of Shortening For CookiesThis is a learned skill, so focus on heavy refinement more than all out fatigue. This is common practice in plyometric movements, but also a hallmark principle when training all dynamic movements, such as cutting or throwing. Shortening the Settlement Cycle The Move to T2 For additional information please visit www. UST2. com. or email. UST2dtcc. com. For a Buddhist, beginning the journey along the road to enlightenment commences with the first understanding of the possibility of realising our. To elicit the highest contribution of power generated via the SSC, we need that highly refined timing and optimal skill set. Side note All plyometric exercises are dynamic, but not all dynamic movements are considered plyometric. For a solid overview of plyometric programming, check out my recent article on plyometrics. Changing direction is a great example of using the SSC for real time power. Counter movements perfectly illustrate athletes tapping energy from their SSC almost subconsciously. If you watch a tennis player during a volley, a pitcher during a wind up, or an MMA fighter before he launches a powerful blow, all of them create movement in the opposite direction first to recruit more power from the SSC. As a matter of fact, many wrestlers and MMA fighters are taught to watch for counter movements to predict an opponents strike or move. Athletic stance is also based on mechanical advantagea primary component of employing the SSC. Stance plays a major role in how quickly and to what extent an athlete can create force. How To Make Guacamole With Salsa. Joints slightly flexed, spine erect and shoulders square is a standard stance in many sports such as tennis, football and basketball. From this position, the athlete can more readily transmit force to a greater extent with a counter movement than he or she could from a standstill. Minimizing the Stretch Shortening Cycle. Limiting the bounce effect during training sessions allows elastic energy to dissipate when the athlete changes direction, leaving him or her at a disadvantaged position to initiate contraction. This may sound like a bad thing, but consider at least during strength training, we are trying to make exercises as difficult as possible. If the exercise is difficult, it will require more motor recruitment, force production and possibly be more effective. By limiting the elastic contribution during the rep, we enable a few things to take place that may be conducive to strength adaptations. First, we lower the risk of injury from underlying issues of which we may be unaware. Micro trauma, such as small tears, are common in athletic programs and may not present perceivable symptoms. The point that the athlete changes direction in a lift is the point where he or she must produce the most torque. If an adverse event is going to happen, it is more likely to do so in stretched positions, especially when engaging the bounce effect. Second, we force the athlete to rely solely on voluntary contraction when initiating the concentric phase, since the contribution from the elastic properties is now minimized. It may still be warranted to elicit the stretch reflex in some cases, but not necessarily an aim of everyday practice. As an example, I use this stop and go approach when strength training with heavy weights during the off season, but I might allow a small bounce effect in days leading up to competition. I probably err on the side of lighter lifts in the gym, using the stop and go method to avoid problems associated with lifting too much weight. I normally only maximize the stretch reflex on the field and during skill practice. Forgetting the Stretch Shortening Cycle. Still not sold on the importance of the SSCRecipes Sun Oven The Original Solar Oven Solar Cooker. Meet the Solar Oven Chef. She cooks every day in the SUN OVEN. Click here to discover her recipes and see whats cooking. Please share your favorite sun cooked recipes with others. E mail recipes to infosunoven. Whole Wheat Bread  In a large bowl or Bosch, put the following 9 c. I like white wheat flour the best2 rounded Tbsp. Vitamin C powder or crystals optional2 c. Mix for 1 minute, cover and let set for 1. Then add 12 c. oil 2 eggs. Tbsp. salt. Stir to combine, and then add 5 6 c. Add the flour 1 cup at a time until it cleans the sides of your Bosch. Dont add any more flour than necessaryKnead for 5 minutes. Remove from bowl and put into a greased bowl, cover with a towel, and let rise until double. Then form into 5 loaves and put in greased bread pans and let rise until double again. Bake at 3. 75 for about 2. Butter the tops of your hot bread and enjoy This bread is very light for being a 1. Return to the top. Solar Scones 12 cup whole flaxseed. Grind whole flaxseed to the consistency of a meal in a food processor. In a large bowl, mix flours, oats, ground flaxseed, sugar, baking powder, baking soda and cinnamon. Add olive oil and cut it into the dry ingredients with a pastry blender. Fold in applesauce, walnuts and dried fruit. Add milk stir just until all ingredients are mixed. Lightly sprinkle all purpose flour over the mixture. Knead by hand until the ingredients hold together and the dough ball does not stick to the bowl. Turn out the dough onto a lightly floured surface. Press the dough into a circle approximately 1. Cut the dough into eight even wedges. On a clear day between 1. Place four scones in an iron Dutch oven or a dark enamelware pan and cover. When the temperature on the oven thermometer reads between 2. Repeat with the remaining four scones. Per scone 4. 76 calories 2. Return to the top. Baby Beet Salad with Feta, Walnuts Arugula 2. Salt to taste. 34 cup walnut pieces. Freshly ground pepper to taste. Nasturtium flower petals optionalInstructions If using large beets, cut into halves or quarters. Preheat solar oven for 3. Place enough salted water to just cover the beets, about 2 quarts, in a black, lightweight covered pot and place in the solar oven. When the water comes to a simmer, about 3. Cook until fork tender, 1 to 2 12 hours, depending on oven temperature. Wrap walnuts loosely in parchment paper. Tuck into the oven at some point when you open the door. Toast 3. 0 minutes to 1 hour. To finish the salad Drain and let the beets cool. Peel skins with your fingers or a cloth use gloves to avoid staining from red beets. Cut the beets in half lengthwise. Toss in the mint, chives and vinegar. Set aside until most of the moisture is absorbed, 5 minutes or as long as you like. Toss in the olive oil and season with plenty of salt and pepper to taste. Place the arugula in a round on a large plate. Mound the beets in the center, and drizzle any extra oil and vinegar from the beets on the arugula. Season the arugula with salt and drizzle with a little olive oil. Scatter the top with the nuts, feta and nasturtium flowers. Serves 4 6.   Per serving 2. Return to the top. Shrimp Lemon Skewers Lynn Langford maximizes space in her solar oven by cooking beets for the salad in her favorite black metal pot and flipping over the lid to use as a shelf for several skewers. INGREDIENTS 1. 2 wooden skewers. Meyer lemons cut into eighths lengthwise. INSTRUCTIONS Preheat solar oven for 3. Place shrimp in a bowl and toss with olive oil, red chile flakes, oregano and salt. Marinate briefly. Thread three on each skewer, alternating with a lemon wedge. Place shrimp skewers in one layer on a dark baking pan that will fit in your solar oven. Cook until shrimp is pink on top or curled up, about 1. Flip and cook until pink on top and opaque in the center, another 5 1. Makes 1. 2. Return to the top. Buttermilk Cornbread Adapted from Cooking with Sunshine Marlowe Co., 2. Lorraine Anderson and Rick Palkovic. Those who like sweet cornbread may want to double the amount of syrup or honey. INGREDIENTS 1 cup cornmeal. INSTRUCTIONS Preheat a solar oven for 2. Grease a 9 inch round baking pan it should be a dark one for a solar oven. In a large bowl, stir together the cornmeal, flour, baking powder and salt. In a separate bowl, combine the maple syrup, buttermilk, butter, egg and corn. Gently stir the liquid mixture into the flour mixture. Pour batter into prepared baking pan. Cover pan with a clear or dark lid, and place in the solar oven until a toothpick inserted into the center comes out clean, 1 to 2 hours. Cool and cut into 3 inch squares. Makes 9 pieces. Per piece 2. Return to the top. Peach Blackberry Cobbler INGREDIENTS For top crust 1 cup flour. For fruit filling 2 pounds peaches, or about 4 cups peeled, pitted and sliced peaches. Ice cream or whipped cream, to serve. INSTRUCTIONS To prepare the top crust can be done by hand or food processor Combine flour, salt, nutmeg and sugar and stir or process until blended. Add small chunks of butter and cream cheese, and stir or process until moist clumps form. Form into ball, flatten slightly, wrap loosely and chill for 1 2 hours. Preheat the solar oven for 3. Butter a dark 8 or 9 inch round casserole with a lid. You can also use an 8 by 8 inch pan and cover it loosely with a dark or black pan, even a round one, as long as it covers most of the pan. Place dough on a lightly floured cool surface and roll out into a pie crust that will fit over your chosen pan or use large cookie cutters to cut into decorative shapes. Alternatively, cut into strips to make a lattice top. In a large bowl, gently combine the peaches, blackberries, tapioca, sugar and cinnamon. Place the fruit in the prepared pan and top with the crust or cut shapes. If using a large crust, poke holes in it to allow steam to release. Cover the dish. Bake in solar oven until crust is cooked through and lightly browned, about 1 12 2 hours. Uncover during the last 12 hour of cooking if using a tight fitting lid. Cool at least 2. 0 minutes before serving. Serve warm with ice cream or whipped cream. Serves 6. Per cake serving 3. Return to the top. Wheatless Apricot Cake INGREDIENTS 34 cup soft butter. Vanilla ice cream optionalINSTRUCTIONS Preheat solar oven to 3. Butter an 8 by 8 inch glass pan or other solar oven pan. In a medium bowl, add ingredients in order listed, mixing well after each ingredient. Spread batter evenly in the pan and top with fresh apricot halves. Bake for 2 12 to 3 hours in solar oven. Serve with vanilla ice cream, if desired. Serves 8. Per serving 3. Return to the top. Sun Baked Amarath Cookies Vegan 7 cups puffed amarath cereal. Mexico we used grated guava without the seeds1 tsp real vanilla extract. Mix dry ingredients well in large bowl or bucket. Prepare orange juice, mash the banana, add grated apple, sweetner, oil salt. Blend all together and add to dry ingredients. The puffed amarath starts to deflate with the liquid, and the flaxmeal makes the batter hold together. You may need more or less liquid, to make the batter stick, but not be too wet. Using a serving spoon for a mold, press batter into spoon, and slide out onto lightly oiled cookie sheet, 8 1. This gives them sort of a shape of an almond, depending on spoon. You may also use your handsoiled, to shape the cookies. The batter gets sticky. By using the spoon shape, the cookies are kind of thick in the middle and thinner on the edges. Place in sun oven and bake 3. C 3. 00 F. We had our cookies be crispy outside and chewy inside. Experiment with temperature and time to make the cookie crunchy or moist. These cookies are super energetic and wonderful for breakfast, or anytime. Makes 2. 0 cookies, depending on size. Return to the top. Whole Chicken Whole chickens roasts beautifully in 3 4 hours. Stuff a whole lemon inside before you bake it. Return to the top. Whole Chicken with Veggies Chop and skin 1 pound of carrots.