Download Strength Training for Power Development

Strength Training for Power Development
Power=Force x Velocity
Power training is necessary in most sports. In order to perform well you need to develop
sufficient muscular power to move quickly and efficiently.
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Definition of Muscular Power
Muscular power is defined as force x velocity. What this means is that by applying power
you are applying a considerable amount of force/strength in a rapid manner. This is
required for activities such as sprinting, throwing, jumping, etc.
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Prerequisites
Before beginning a power training program you need a sufficient strength base. Without
strength and joint stability, injury becomes a possibility, especially since most effective
power training involves plyometric training, which requires an ability to absorb a lot of
impact.
Power training should be completed at maximum intensity with brief sessions and longer rests
between sets.
Power training workouts are designed to stimulate maximum recruitment of motor units and
teach them to fire off rapidly to get the muscles used to operating really fast under force.
Ultimately, training for power requires that you do exercises in which the speed of the exercise
movement is relatively high, includes a load, and is executed with some explosive intent.
Follow these guidelines in power weight training:
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Do not choose a weight that's too heavy. You need to be able to thrust the weight into position
with explosive speed. Yet, the weight needs to be heavy enough to challenge you over a short
series of repetitions.
You will rest between sets until fully recovered. That means about 3 to 5 minutes. Power
needs to be expressed when the phosphocreatine energy system is fully reconstituted.
There are 3 types of power training: explosive training, ballistic training, and plyometrics
Sets are not performed to exhaustion as the quality and speed of each lift is the most important
factor.
Football, Wrestling, Track & Field
Basketball & Volleyball
Plyometric Exercise: a quick, powerful movement preceded by a pre-stretch
(countermovement) and involving the stretch-shortening cycle (SSC)
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SSC is composed of three distinct phases
o Phase 1 (Eccentric): stretch of the agonist muscle, elastic energy is stored
o Phase 2 (Amortization): pause between phases 1 and 3
o Phase 3 (Concentric): shortening of agonist muscle, elastic energy is released
Exercises
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Olympic Lifts-Power Clean, Power Snatch
Deadlift
Push Press
Squat Jumps
Medicine Ball Throws-Vertical, Side, Slam, Reverse, Overhead
Box Jump
Consecutive Standing Long Jumps