LEC6: Programming for Physiological Adaptations - Power Flashcards
What is the difference between strength VS power?
Power is the ability to perform work as quickly as possible and is rate dependent (how quickly the light turns on)
Strength is more dependent on magnitude (how brightly the light can shine)
How to classify rate of force development (RFD)
Early (<100 ms) and Late (>100 ms) or
movements that are
Fast SSC (<250 ms) and Slow SSC (>250 ms)
Training for Muscular Power
Strength is related to power, the relationship diminishes as the athlete gains a strength base closer to their genetic maximum. With a more highly trained strength component, the need then exists for more specific power training to maximize power development. Ultimately, power may be the most important factor in sports performance.
Hypertrophy -> General Strength -> Max Strength -> Power
Reactive Strength
Classic Plyometrics, & other jump training. Short to Long GCT
Target: stretch shorten cycle ability
Rep: 6-10
Intensity: body mass
Set Range: 3-6
Tempo: short-long
Interset Rest: 1-2
Heavy Power
Strength-Speed/Power, Heavy Olympic Lifts & Derivatives
Target: maximal muscle power
Rep: 3-6
Intensity: 60-80%
Set Range: 4-6
Tempo: fast
Interset Rest (min): 1.5-3
Heavy rate of force development (RFD)
Late RFD (>100 ms)
Target: late rate of force development
Rep: 3-6
Intensity: 60-80%
Set Range: 4-6
Tempo: fast
Interset Rest (min): 1.5-3
Light Power
Olympic Lifts with a Focus on Speed, Loaded Jumps.
Target: maximal muscle power
Rep: 5-8
Intensity: 20-60%
Set Range: 5-8
Tempo: fast
Interset Rest (min): 1-2.5
Light rate of force development (RFD)
Early RFD (<100 ms)
Target: initial rate of force development
Rep: 5-8
Intensity: 20-60%
Set Range: 5-8
Tempo: fast
Interset Rest (min):1-2.5
Eccentric Deceleration/Braking
Landings
Target: eccentric rate of force development
Rep: 3-5
Intensity: body mass-60%
Set Range: 3-5
Tempo: X:1-3:1
Interset Rest (min): 1-2.5
Stretch Shortening Cycle
- An initial momentum phase during which the body is moving because of kinetic energy (KE) it has accumulated from a preceding action.
- An electromechanical delay phase which occurs when some event such as contact with a surface prevents a limb from moving further and provokes the muscles to contract. This delay refers to the time elapsing between the onset of the action potential in the motor nerves and the onset of the muscle contraction. The name electromechanical was coined to mean the start of the electrical signal to the start of the mechanical contraction in a muscle, which does not include the passive stretching of connective tissue.
- An amortization phase when the KE produces a powerful myotatic stretch reflex which leads to eccentric muscle contraction accompanied by explosive isometric contraction and stretching of the SEC of the muscle complex. The explosive isometric phase between the end of the eccentric action and the beginning of the concentric action lasts for a period known as the coupling time.
- A rebound phase involving the release of elastic energy from the SEC, this phase may include the contribution added by voluntary concentric contraction.
- A final momentum phase which occurs after the concentric contraction is complete and the body or limb concerned continues to move by means of the kinetic energy imparted by concentric contraction and the release of elastic energy from the SEC.
Phase specific considerations: Movement fundamentals / movement literacy
TRANSITION / GPP / SPP
Phase specific considerations: Injury Resilience
GPP / SPP / PRE-COMP
Phase specific considerations: RTE
COMP / TRANSITION
Phase specific considerations: Work Capacity
SPP / PRE-COMP
Phase specific considerations: Positional Demands & Key Performance Abilities
PRE-COMP / COMP
