applications of power training in rehab

power falls under what energy system

phosphagen

power definitino

rate of doing work and calculated by multiplying force and velocity

p = work/time

p = (force x dist)/time

p = force (N) x velocity (m/s)

force velocity curve

what dictates power

- ability to apply high levels of force rapidly

- express high contraction velocities

when to train power

after strength is built (and pain is gone and restored ROM)

principles of power application

1. progressive overload

2. rate of force development

3. velocity based training

methods to progressively overload

- increase resistance, volume, training frequency

- decrease rest intervals

- improve technique or ROM

*focus on 1-2 variables for 6-8 weeks

rate of force development

rate at which force is expressed during a sporting movement

"explosive muscle strength"

- typically determined change in force/change in time

speed/strength 1RM target zone

30-45%, 1.3-1 m/s

strength/speed 1 RM target zone

45-65%, 1-.75 m/s

accelerative strength

65-80%, .75-.5 m/s

key principle of testing power

you need to test to determine how to train