The effect of repeated cooling on pull-up capacity (week 7)

5

10

15

20

0 10 20 30 40 50

time (min)

Pull

-ups

/set

Cooling 210 pull-ups

Control 179 pull-ups

Treatm

ent

Treatm

ent

Treatm

ent

Treatm

ent

Treatm

ent

Treatm

ent

15 pull-ups/set

12 pull-ups/set

Repeated heat extraction increases work capacity during an individual training bout.

The effect of cooling on pull-up capacity over a six week training session.

0

100

200

300

400

500

600

700

0 10 20 30 40time (days)

pul

l-up

s/w

orko

ut

1 cooling/workout6 coolings/workout

*

*

**

*

*

616 pull-ups

180 pull-ups

* Control days (no cooling)

Six weeks of conditioning with and without cooling

3 min of cooling between sets of increased total number of pull-ups.

2-3 X increases in workout capacity.

Strength

Greg Clark, Tight End San Francisco 49ers 1997-

2002

May 4, 2002 Baseline: “By the fifth set I was completely exhausted.  This is a typical pattern of exhaustion.”

10

20

30

40

0 2 4 6 8 10Set

Dip

sMay 8, 2002 Cooling:“This is not a typical pattern of exhaustion. I was able to produce in my ninth set today what I did in my third set on Saturday.”

* Control days

dips per day

100

200

300

0 1 2 3 4

time (weeks)

dips

*

*

Four weeks of training with cooling

Eric Bjornson: Tight End Dallas Cowboys, Patriots, and Raiders

225 lb bench press (six sets/day)

total presses per day

51

54

57

60

6463

6667

5960

59 59

61

50

52

54

56

58

60

62

64

66

68

70

6/8

6/16

6/24

7/2

7/10

7/18

7/26

8/3

date

pres

ses

cooling

control

Bjornson 225 Bench

A total increase of 16 presses, of these 11came with cooling, 2 without cooling