Power Training - EXPH 198 (Spring 26)

A push or pull that accelerates an object

Force

Force Equation

Force (F) = mass (m) x acceleration (a)

The rate at which one can perform work / Ability to generate high levels of force RAPIDLY

Power

Power Equation

Power = force (F) x velocity (V)

As mass increases, velocity __

Decreases

Power seems to be maximized at ~_% max force in single-muscle fibers & some single-joint movements

30

The speed or rate in which muscle fibers are recruited following the onset of activation

Rate of Force Development (RFD)

What does RFD stand for

Rate of Force Development

An increase in concentric force production that follows a rapid eccentric muscle action

Stretch shortening cycle (aka stretch reflex)

Gold standard muscular power assessment

Wingate Anerobic test (WAnT)

The Wingate Anerobic Test involves a 30 sec maximal effort against resistance relative to % of _

Body mass

How can power be improved?

Increase maximal strength (Heavy RT program) and velocity components (explosive movements → plyometrics)

How is volume defined for power?

Load x Reps x Sets

Programs designed to maximize speed throughout a movement

Ballistic training

Often referred to as stretch-shortening exercises

Plyometrics

3 Safety Considerations

(1) Age and maturity, (2) Landing position, (3) Client’s weight

For plyometrics each rep is _ effort

Max

Progression of Surface for Plyometrics

Rubber track or floor → Hardwood court → Artificial turf → Grass → Sand