Developing Power and Plyometric Training

Which specific athletic activities are characterized as requiring 'Max Power'?

Max Power is required for jumping, sprinting, Olympic weightlifting, and change of direction.

The ability to develop force rapidly is known as the _____.

Rate of Force Development (RFD)

What are the three primary training modalities used to develop power?

Ballistic Training. Heavy Resistance Training, Plyometrics

According to the impulse-momentum relationship, which formula determines the velocity of an athlete's body?

Impulse=[(Muscular Force against ground)×(Time force is applied)]−(Impulse of Bodyweight).

Explain the 'force-time tradeoff' as it relates to acceleration and takeoff.

Faster acceleration shortens the time between the bottom of a movement and takeoff, reducing the time available to apply force.

What is the musculotendinous unit acts as a spring that stores elastic energy when stretched during eccentric actions.

Series Elastic Component (SEC)

In the mechanical model of plyometrics, where is the majority of elastic energy stored?

Tendons

The body's involuntary response to an external stimulus that stretches the muscle is called the _____.

Stretch Reflex

How does the Stretch-Shortening Cycle (SSC) facilitate a maximal increase in muscle recruitment?

It employs both the energy storage of the SEC and the stimulation of the stretch reflex over a minimal amount of time.

What is power?

force x velocity

What are the two benefits of using a countermovement (SSC)?

1) Recover stored elastic energy
2) Activate stretch reflex

What is the purpose of plyometrics?

Increase power by using both the natural elastic components of muscle/tendon and the stretch reflex/SSC.

What is the stimulus of plyometrics (SAID principle)?

SSC movements more rapid than athlete is accustomed to, or stretch load greater than usual.

What is the result of plyometric training?

Increased neural stimulation → increased force output → reduced inhibitory effects (GTOs).

What is the recommended plyometric frequency per week?

1–3 sessions/week depending on sport, experience, season.

What recovery is needed between plyometric reps and sets?

5–10 seconds between reps, 2–3 minutes between sets; 48–72 hours between sessions.

What is the problem with traditional resistance training for power?

Deceleration phase – the load decelerates in the concentric phase toward end ROM. Lighter loads = even more deceleration time.

What is ballistic training?

Athlete jumps with or throws the weight (projection into free space), eliminating deceleration.

How does ballistic training differ from traditional RT?

Higher velocity, force, and power throughout full ROM; more sport-specific; no deceleration phase.

What is one recommended loading strategy for ballistic training?

Heavy set (~80%) then light set (0%), OR heavy day / light day (useful in-season after competition).

What are the 3 mechanical properties of the neuromuscular system that determine power performance?

1) Max RFD (mRFD)
2) Ability to produce high force at end-eccentric & early-concentric phases
3) Ability to produce high force through increased velocity

What is the "combining loads" approach?

Using both light and heavy loads to target the full power output curve

What is the "optimal load" approach?

Load that elicits max power production in a specific movement.

Heavy loads (≥80% 1RM) – pros and cons?

Pros – increases force required and max strength; specific to high-load performances.

Cons – slow movement; less improvement in already-strong athletes

Light loads (0–60% 1RM) – pros and cons?

Pros – increases velocity and RFD, improving max power in movement.

Cons – not adequate for traditional RT/Olympic lifts (no overload).