Lecture 14 - Explosive Resistance Training (STRENGTH-SPEED)

Power

• measure of the rate at which work is done

• = work/time

• force x velocity

Maximal Power

heavy loads + high velocity

• 30% of Velocity max

• 50% of Force max

Dynamic Strength Index

= Fm/Fmm (Explosive strength deficit)

• <0.6 = ballaistic strength training recommended

• 0.6-0.8 = concurrent training recommended

• >0.8 = maximal strength training recommended

Lifts that improve power and rate of force development

Olympic Weightlifting!

• clean and jerk

• snatch

• trains the strength-speed component of force velocity curve

• improves jump and sprint performance

  • is not too beneficial for beginners bc they have little to no ESD

Why use olympic lifting?

• Biomechanical similarities to sport movements

• Teaches to accelerate leverage point of the body using

primary movers

• Practice similar skill: coming out of stances, jumping higher &

sprint strides

• Trains body through varying degrees of resistance

Olympic lifts in sport injury prevention

• Nature of lifts = similar to sport actions

• Speed of contraction prepares athlete for sport

• Proprioception practiced throughout the lift

• Practice acceleration/deceleration

• Technical limitations prevent extreme overload & cheat reps (you need to have proper form to do the lift so can’t really ego lift")

Explosive Strength Training Overview

• time under tension is minimized

• muscles exert large forces while contracting at high speeds

• mulit-jointed movements

• very technical based

• moderate to fast rep speed

• low rep (1-5)

• many sets (3-5)

• moderate rest (2-5min) —> needs a lot bc CNS is engaged to a high degree

Examples of Olympic Lift Variations

• hang clean

• snatch

• one-arm snatch w dumbells

• two-arm snatch w dumbells

• power clean

• full clean

• split jerk

Explosive Strength Variations

• jump squats

• bench throws

• sled towing or push