Module 8F Power Development Periodization and Programming

Periodization and Programming for Power Development

Periodization Models

• Parallel Approach:
  • Trains everything simultaneously.
  • Best suited for novice athletes.
  • Strength endurance activities may hinder elite athletes' development.
  • Focuses on maintaining sporting form during competition.
• Sequential Approach:
  • Based on Minetti's work on sequential development of speed and power.
  • Sequence:
    • Develop muscle cross-sectional area.
    • Develop maximal force generating capacity.
    • Train for rapid force application (underpins speed and power).
  • Progression:
    • Muscle cross-sectional area → Maximal strength → Maximal strength application → Maximal speed and power.
  • Professor Stone's Approach:
    • Hypertrophy training → Basic strength → Power training.
    • Changes
      in
      cross
      sectional
      area
      and
      muscle
      mass
      and
      architecture \rightarrow Maximal
      strength
    • Central and local factors (fiber recruitment, co-contraction) impact maximum strength.
    • Central factors (task-specific coordination) couple with maximal strength to increase power and speed.
  • Specificity:
    • Strength endurance: less specific.
    • Basic strength: more specific.
    • Power and speed: most specific.
  • Cross-sectional area changes underpin work capacity and fatigue resistance.
  • Training enhances metabolic responses at higher volumes.
  • Increased work capacity leads to greater force production due to central and local alterations.
  • Power and speed rely on central adaptations and task-specific applications.
  • Moves from general to specific, building foundation across levels.
  • Sequential approach with smooth transitions involves overlaps between:
    • Strength endurance
    • Maximal strength
    • Maximal power
    • Power maintenance
  • Limitation: Neglecting maximal strength or strength endurance for extended periods leads to losses.
• Emphasis Approach:
  • Changes emphasis periodically, bringing different aspects in and out based on goals.
  • Considered the better approach.

Programming Recommendations

• Align optimal load zones with specific exercises.
• Use different exercises for different optimal load zones to maximize power.
• Sets and Reps:
  • Single effort events: 3-5 sets, 1-2 reps.
  • Multiple effort events: 3-5 sets, 3-5 reps.
• Integrate strength and force in a mixed method approach.
• Blended approach targets varying degrees of emphasis on force or velocity.

Sample Programs

Soccer Program

• Exercises:
  • Jump squats (lower load band).
  • Clean pulls (higher load band).
  • Back squats (strength development zone).
  • Single leg deadlift (not favored for hamstring strengthening due to balance dependency).
• Loading and Repetition Changes over a four-week block (example).

Program Example 1 (Ripley & Hamilton)

• Day Structure:
  • Strength exercise (e.g., trap bar deadlift).
  • Plyometric exercise (e.g., box jumps with step down).
  • Strength exercise (e.g., bench press).
  • Core exercise (e.g., barbell rotations).
• Progression:
  • Trap bar deadlift elevated from blocks.
  • Box jump step down.
  • Incline bench press.
  • Medicine ball rotations/toss.

Rugby Union Program

• Six-week example with simple program.
• Exercise order may need adjustments.
• Day 1 (Strength Zone):
  • Push press
  • Back squat
  • Bench press
  • Bench row
• Day 2 (Power Zone):
  • Jump squat in loading zones for power.
  • Front squat in the strength zone.
  • Bench throw in the power zone.
  • Push jerk.
• Emphasizes using a limited number of exercises for effective training.

Volleyball Program

• Six-week program.
• Exercises:
  • Trap bar jump squat
  • Power clean
  • Front squat
  • Split jerk
  • Reverse lunge
• Simple program focusing on maximizing power generating capacity.
• Loading paradigms and rep scheme changes implemented.