The Complete Guide to Power Training

Strength training is an integral part of the puzzle of functional training for competitive athletes and clients of the general population. The exhibition of gradual movements at high speed causes the nervous system in the recruitment of motor units with high threshold, stabilize and by reflex the joints and develop the resilience of the local tissues required to withstand the demands of sports at high speed, making it a valuable tool for improving performance and reducing health-issue.

Throwing low/medium weight medicine balls with intent and high speed promotes the recruitment of the high threshold motor unit, which is needed to develop strength in the upper body and upper body. In addition, the medicine ball throw over the head, focusing on the shot throughput, can be especially useful for conditioning the shoulder to eccentric loads that occur during the deceleration phase of the throw.

The clientele of the general population can benefit greatly from power-oriented training and should prioritize it in their training program. Of course, with age, our nervous system loses the ability to coordinate strong contractions of motor units with a high threshold. Research shows that the inability to express the strength of the extensors of the lower extremities leads to a decrease in walking speed and increases the risk of stumbling and accidental falls. In this sense, strength exercises such as jumps, jumps and jumps should be included in programs for the general population to maintain neuromuscular efficacy as they get older.

Every force drive exists on a continuum that ranges from absolute force to absolute speed. A balanced program should cover the entire spectrum of the force-force curve, including the elements absolute force, heavy tool power, light tool power and absolute speed. I must note that the “power” training is relative to the client and should be scaled according to its capacity.

Explosive, powerful, fast, agile, there are many ways to describe someone or something that seems to be moving very fast. Maybe it’s someone throwing a baseball, jumping over a fence, or maybe it’s as simple as going up and down off the ground. From athletes to weekend warriors to children and the aging population, we all need a certain type of output power.

For athletes, the main thing is to improve performance for a better sport. For the aging mature, it is necessary to perform daily functions well.

The body seems to lose the ability to lose power almost 3 times faster than losing strength.

In the fitness state, the development of energy is generally a three-part process. In a perfect world with a healthy client, strength training is done in three different ways.

Method 1 – Development of light and power

Light and power are mainly throws with medicine ball. Lightweight tools (usually less than 5K) are used to develop performance in a number of models. The key here is that the weight of the tool can be chosen according to the strengths and / or needs of an athlete or client.

For us, as a rule, light and power are divided into air throws, breast throws, claps and rotational patterns. In aerial work, we rarely exceed 3 KG or 6 lbs. For breaststrokes we use 8-10 lbs. the big balls of the type Perform Better. We usually use the same 8-10 lbs. PB balls for rotational force. PB balls are great because they emphasize the concentric part of the throw. With light and energy, the load is really freed from the hands. Everyone we train throws med balls.

Young or old, everyone throws. With this method, light tools are projected at high speed. With medical balloons, we can more easily access the speed end of the force-speed curve, because the load is light and easy to accelerate. Light tools such as the medicine ball can also be used for lower body strength, although we rarely do this at SOF.

Method 2-Potency of body weight

The force of body weight is essentially the plyometry of the lower body. In bodyweight training, we are dealing with a wide continuum, from highly elastic athletes to personal training with overweight. With the power of body weight, coaches and trainers need to be much more careful than with medical ball training.

In body weight training, body weight becomes a difficult, but not impossible constant, which must be taken into account. As I said before, everyone throws medicine balls into our programs. In a perfect world, everyone will also do a work of body weight and body strength. Unfortunately, the client’s body weight is a constant force, which can be greatly amplified by gravity. Energy work to body weight develops energy production from the hips and legs, but proper progressions are essential.

It is important to note that what forms a warm-up in the program of an athlete can be considered as power work on body weight for an mature client. The power of body weight (essentially jumping and jumping exercises) should be used with great care. The TRX belt is a great tool for working on the development of power for mature customers, since holding on to the belt makes it possible to work on the development of power with gradually increasing percentages of body weight.

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