Develop Your Power
Boxers, rugby players, footballers, sprinters, weight throwers … Muscle power is an essential component of many sports. How and when to develop this power?
Great Principles of Power
We like to express power as: Power = Force x Speed . Let us see how to arrive at this equation.
- Acceleration refers to a quantity of work per unit of time. Acceleration = Work / Time.
- The Force designates a quantity of Work over a distance. Force = Work / Distance.
- Speed designates a distance over a time. Speed = Distance / Time.
A bit of mathematics
Power = Work / Time
Power = (Force x Distance) / Time
Power = (Force x Distance) / (Distance / Speed)
Power = (Force x Distance x Speed) / Distance
Power = Force x Speed
We understand thanks to these rapid equations that a base of maximum force is necessary to develop the power.
This is why the phases of power follow most of the time a phase of maximum force, and that the maximum force is maintained during the development of the power.
Power: mistakes to avoid!
WANTING TO DO IT TOO MUCH
The search for power must be done during quality session. Also we will not tolerate to go to muscular failure. The number of exercises (maximum 2), of sets (5 at least), of repetitions (from 4 to 10 maximum) will have to be adapted. Recovery as for it will have to be complete, as during the work of maximum force.
MASTERING HIS SHEATHING
Before attacking a hard and traumatic work of plyometry, it is important to have an irreproachable body sheathing, this for two reasons: to avoid injuries inherent to fast and violent movements and to facilitate the transfer of force by an abdo- Lumbar. Take as an image a bridge that would be solidified to the maximum to facilitate the passage of heavy materials from one side of the shore to the other – the upper body and the lower body – without risking breaking the bridge.
This is why dynamic sheathing exercises, accompanying a land preparation cycle will have to precede the power work.
The choice of exercises should not become a puzzle: choose simple movements. Jumps, squats, throwing exercises, violent pushes, with elastic , or even – provided a perfect mastery – of weightlifting will be the most able to develop your power. Forget the complex material combined with eccentric exercises that can be seen on many videos. “Simplicity is the habit of perfection.”
BADLY WARM UP
Power and explosiveness require, in addition to a full use of muscular, tendon and ligamentary resources, a very important “nervous consumption”. Therefore, the warm-up must be accordingly, in order to fully prepare, structurally and mentally, during its exercise.
Some methods for power
Plyometric (jump training or plyos), beyond a method, is a regime of muscular contraction. At an eccentric phase (distance from the muscular insertion points) a concentric phase (rapprochement of insertion points) is replaced by no rest period. This is what happens in most sports activities: races, jumps, weaponry and strikes or throws …
It is a form of plyometry. Here are all the throws, either of his own body (example: muscle-ups) or of a foreign body (example: medicine-ball throw). The power can thus be expressed fully since no braking phase takes place (no need to decelerate at the end of movement to avoid launching the object, as in a squat for example).
Stato-dynamic consists of adding an isometric phase (static) during a dynamic movement. For example, when pulling, the climb will be started, the movement will be stopped for 2 to 5 seconds when the arms and forearms form a right angle, and the pulling will end explosively. Very practical to put in place, it is easy to work with body weight, with elastic, lunge (~ 60% of a 1RM –Repetition Maximum- ) … The stato-dynamic 2 stroke is a variant where a second static phase is added.
BULGARIAN OR HEAVY-LIGHT METHOD
This method consists in chaining a heavy movement (example: 6 repetitions with 80% of 1RM in squat) with a slight movement (example: 6 repetitions to 50% in squat). The heavy movement would allow to develop more power during the light movement by a potentiation effect whose machinism is still ill-determined. It would be a mixture between enhanced neuromuscular acuity and mechanical adaptations.
The heavy-dynamic, a slight variant, consists in chaining the heavy movement with a dynamic movement (example: squat jump ) or a sporting gesture (example: kick).
It is simply a matter of moving as quickly as possible. For example: 6 repetitions of squat at 60% 1RM at maximum speed.
This method consists of 8 repetitions with the following tempo: 2 slow repetitions (3 to 8 seconds eccentric, 3 to 8 concentric seconds) – 2 repetitions with max speed – 2 slow repetitions – 2 repetitions with speed Max. Time under tension (TUT) all the same important also directs this method on an hypertrophy work, which can be a defect for some sports … and an advantage for others!
SESSION 1: POWER LOWER OF THE BODY
A / Tapping: 3 x 5-10 ”
B / Box jump: 6 x 3, r = 3-5 minutes
D / Squat : 5 x 6 @ 60% 1WM
SESSION 2: POWER UPPER OF THE BODY
A / Muscle-ups : 4 x 4-8, r = 3 ‘
B / Medicine ball forward: 6 x 1, r = 2 ‘
C / Dynamic sheathing circuit
Here are not presented the exercises of assistance, prevention (ischios-hams, upper back, lumbar …) etc. A combination of plyometry and weight training would be more effective in developing power than a pliometric or dumbbell training.
1. Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength. Fatouros, Ioannis G .; Jamurtas, Athanasios Z .; Leonstini, D.
2. Acute Effect of Alternating Heavy and Light Resistances on Power Output During Upper-Body Complex Power Training Baker, Daniel
3. The Relationship between Dynamic Stability and Multidirectional Speed. Lockie, Robert G .; Schultz, Adrian B .; Callaghan, Samuel J .; Jeffriess, Matthew D.