CH 5: Power Training

Power

The applied force by the movement velocity

Maximal Instantaneous Power

The Highest Amount ofn Power an indivual can briefly generate.

Max strength

Provides base for developing max power

Force Velocity Curve

As Force (N) increases, Velocity (m/s) decreases. As Velocity increases force decreases

Breaking is a…

Eccentric Movement

Propulsion is a…

Concentric Movement

Adaptations to Power Training: Muscular Strength

Increased ability to produce force

Adaptations to Power Training: RFD

Improved speed at which force can be generated.

Adaptations to Power Training: Muscle Fiber Type

Shift towards improved recruitment and hypertrophy of fast twitch muscle fibers

Adaptations to Power Training: Intermuscular Coordination

Engaged activation and timing of muscle groups working together

Adaptations to Power Training: Intramuscular Coordination

Better synchronization of units within a single muscle lead to more efficient force production

Adaptations to Power Training: Motor Unit Recruitment

Increased activation of high-threshold motor units, which include more power muscle fibers

Adaptations to Power Training: Muscle-Tendon Stiffness

Changed in muscle tendon properties allow for. netter force-transmission and reduced energy loss

Adaptations to Power Training: Movement Efficiency

Improved movement patterns and technique, resulting in better power production with less energy expenditure

Adaptations to Power Training: Energy System Adaptations

Enhanced anaerobic energy system capacity, enabling higher power outputs for short duration activities

Net Force =

BW Force - Total Force

The 3 Mechanical Properties of Neuromuscular System Determine Performance

1.) Ability to develop a large amount of force in a short time (mRFD)

2.) Ability of a muscle to produce high force at the end of eccentric and during early concentric

3.) Ability of a muscle to continue producing high force outputs as its shortening velocity increases

Stretch Shortening Cycle

A natural muscle function where a rapid lengthening (eccentric) action immediately precedes a shortening (concentric) action.

How is the SSC different in plyometrics?

Same definition, but a stretch load of greater than normal size

with this, an increase in overall neural stimulation of muscle and increase force output

Secondary Role of SSc in Power/Plyo

Recovery of stored elastic energy, muscle-tendon interaction, and stretch reflex activation

Recommended preliminary RT base before starting Plyo training

1.5x BW BS

low intensity drills can be done before RT base

2 Models involved in Plyo

Mechanical

Neurophysiological: uses the stretch reflex via muscle spindles

Mechanical Model Involved in Plyo

• Series elastic component - tendon (primary worker)

• Contractile Component- sarcomeres (active)

• Parallel elastic component- myofascial (passive)

Uses pre-stretch of muscle-tendon unit, aligning with physiological length-tension curve leads to…

Increase in muscle fibers ability to generate tension and force

Med Ball throws only count as a plyo if…

They are eccentrically loaded (no stretch reflex if only contraction movement)

Muscular Strength

Amount of force/torque a muscle generates at a specified velocity

Why is heavy strength training ineffective for increase power in well-trained athletes?

Ceiling of time during powerful muscle contraction has been hit. Simply not enough time to express strength gained

Solution to deceleration at the end pf ROM during a BB movement

Ballistic Training (throwing, jumping)

Significantly better power metric are produced during a _____ BP vs a traditional BP

Ballistic Bench Press

Traditional RT load that maximized power

50%-70% 1RM

Jumping based sports should squat ….

2x their BW