training for power
DESCRIPTION
Strength and muscle mass are both key qualities for athletes. Power may be even more important. It may also transfer better to athletic performance. So how can we assess which training methods are best for developing muscular power? And which training variables (relative load, bar speed, muscle action, frequency, etc.) should we manipulate in order to maximize gains? This review sets out the key findings from the research.TRANSCRIPT
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Q: How can we assess which training methods will increase muscular
power?
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A: By reviewing long-term
studies assessing the efect on
muscular power of diferent
training methods
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Q: Which training methods have researchers investgated for increasing
muscular power?
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Training methods include:
- Heavy-load resistance-training- Ballistc resistance-training- Plyometrics- Olympic weightlifting- Combined methods
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Heavy-loadresistance-training
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Several training variables have been investgated in heavy-load resistance-training including:
- Relatve load- Volume- Proximity to muscular failure- Repetton speed- Rest period duraton
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Relatve load – the studies
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Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: Heavy loads probably superior
Trained subjects: Light loads might possibly be superior
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Volume – the studies
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Volume – the conclusions
Both trained and untrained subjects: No clear trend
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Muscular failure – the studies
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Muscular failure – the conclusions
Trained subjects: No evidence available
Untrained subjects: Closer to failure superior
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Repetton speed – the studies
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Repetton speed – the conclusions
Trained subjects: No evidence available
Untrained subjects: Fast velocity superior to slow velocity
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Rest periods – the studies
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Rest periods – the conclusions
Both trained and untrained subjects: Longer rest periods superior
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For power: in heavy-load
resistance-training, fast repetton
speeds, long rest periods and closer
proximity to muscular failure are
recommended
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Ballisticresistance-training
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Few training variables have been investgated in ballistc resistance-training including:
- Relatve load- Muscle acton
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Relatve load – the studies
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Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: No clear trend
Trained subjects: Light loads might possibly be superior
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Muscle acton – the studies
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Muscle acton – conclusions
Both trained and untrained subjects: Unclear but concentric-only may be beneficial
Trained subjects: Unclear
Untrained subjects: Unclear but concentric-only may be beneficial
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For power: in ballistc resistance-
training, there is no good evidence to
support any specific training
variables
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Plyometrics
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Plyometrics – the studies
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Plyometrics – conclusions
Untrained and trained subjects: Plyometrics do increase muscular power
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Plyometrics – observations
Some studies suggest benefits of: - greater training frequencies
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Olympicweightlifting
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Olympic weightlifting – the studies
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Olympic weightlifting – conclusions
Untrained and trained subjects: Olympic weightlifting does increase power
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Olympic weightlifting – observations
Some studies suggest benefits of: - a higher volume-matched, training frequency - a moderate training volume
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Comparing training methods
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Comparing training methods – findings
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Comparing training methods – conclusions
High-velocity movements seem more efectve when combined with loading
Ballistc resistance-training and Olympic weight-lifting seem to be the best optons
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Combined training methods
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Combined training methods – findings
In other words...the possibilites are practcally endless!
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Combined training methods – conclusions
Combined training programs that include ballistc resistance-training or the Olympic lifts appear to be superior to those including plyometrics or heavy-load resistance-training
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SUMMARY
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For power: ballistc resistance-training
or Olympic weightlifting seem to be the
best optons, possibly using higher
volume-matched frequency and
moderate training volumes
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