Conversion to Power

The final phase of the classical

periodization model before maintenance
and active recovery phases.
Power is defined as the ability of the
neuromuscular system to produce the
greatest possible force in the shortest
possible amount of time.
An athlete can be very strong, but but
unable to produce a large force in a short
amount of time.

Power training
Power training trains the CNS.
Plyometrics and power related
activity dont do a whole lot to assist
in muscular hypertrophy, although
they can complement weightlifting
activities in the goal of achieving
increased functional cross-sectional
area of muscle.

Methods of power
development in power training
Isometric Method: weights lifted
quickly
Ballistic Method: medicine ball
throws
Power Resisting Method:
accumulate/release weightlifting
Plyometric Method: plyometric and
shock work

Power training: Lifting

During power training, lifting weights is still
employed, but the weightlifting is
performed as fast as possible.
Few exercises are chosen, so that more
time can be spent on technical and tactical
aspects of that sport.
Although the book gives some different
examples, just a couple of olympic lifts
performed in the 6x3 range will suffice for
this phase.

Power training
Weightlifting parameters

Power training and the ballistic

method
Ballistic training involves the use of thrown
objects, such as medicine balls and shot
puts.
The difference between throwing medicine
balls and doing weightlifting exercises,
aside from the speed, is that, during
weightlifting exercises, the bar must be
decelerated at the top of the lift. In a
medicine ball (and most sporting
movements, acceleration must be provided
all the way through the movement).

The ballistic method

Typically, the ballistic method is not
used as the primary part of the
training session.
It is usually used, either directly after
the warmup, or at the tail end of the
workout.

Ballistic method example

Power resisted method

In the power/resisted method, lifts are
done with the use of partners to cause
maximal tension and then release it.
An example would be the following: An
athlete squats down to parallel with 40%
of his 1RM squat on the bar. Two
teammates push down on the bar at the
bottom and the athlete will push up as
hard as possible for 2-3 seconds(the bar
does not go anywhere). Then the
teammates suddenly release and the
athlete pushes up as fast as possible.

Power resisting method

This works in a similar manner to the
finger snap example we learned
earlier in class.
In this type of exercise, the maximal
amount of actin/myosin cross bridges
are activated, allowing lots of tension
to be built up in the muscle, and then
suddenly released in a powerful motion.
2-4 Exercises might be used in this type
of workout.

Power resisting example

Parallel Squats: 5 sets of 3 with 40% 1RM
Bench Press Throw (smith machine): 5
sets of 3 with 40% 1RM
Rack Pulls: 5 sets of 3 with 40% 1RM 5x3
Flying Pullups (band assist): 5x3 with 40%
5x3
This wouldnt be done more than 2x a
week.

Power/Resistance and
oscillatory isometrics
Oscillatory isometrics are a close
relative to the power release method.
In OIs, the athlete will generate
maximal isometric tension on their
own, and then completely relax and
allow the muscle group to act
reflexively.
Examples

Plyometric method
We have already learned much of
plyometrics in class.
For this lecture we will cover the
intensity level of a few different
types of plyometric activities.

Plyometric intensity levels

Long term plyometric

planning

Plyometrics teaching landing

power

Reactive power

Throwing power

Jumping power

Starting power

Acceleration power