Power and Plyometrics

Difference between strength and power?

Strength is the ability of muscle to produce force (time independent), Power is work/time (speed of force development)

• W=F*D

Why does force decrease with increased velocity?

Fewer cross bridges able to form

Velocity Based Training (VBT) numbers for starting strength (High V) and absolute strength!

SS: >1.3 m/s (10-20% 1RM)

AS: <0.5 m/s (90-100% 1RM)

In older adults, the best way to train muscle power is through what?

High velocity, low load

How do you define plyometric?

Rapid transition from eccentric to concentric movement

What are the phases of plyo?

Eccentric, Amortization, Concentric

How short do we want the amortization phase?

<250 ms

What is primary goal of plyometrics for the NM system?

Excite NMS while desensitizing the GTO

What is the difference between extensive and intensive plyometrics?

Extensive are more about building volume and endurance earlier in rehab, intensive are more specific and power and explosiveness based later in rehab

Both require full - and minimal -. What are there differences in symmetry?

ROM, Swelling

Extensive: 65-80%

Intensive: 80-100%

Plyometric implementation… sets/reps as well as how to progress!

5-10 reps, 1 set for normal and 3 for more athletic populations

• Double→Single joint

• Uni-planar → multi-planar

• Small ROM → Large ROM

• Slow → Fast

• Sub max → Max intensity

• Simple → Complex