February 20, 2011 Thank You Power Development- Not Just for Athletes Anymore! P R E S E N T E D B Y Jay Dawes, MS INSPIRE THE WORLD TO FITNESS Objectives What is Power? Basic Terminology Benefits of Power Training for Diverse Populations Teaching and Coaching Tips/Cues Hands-on Participation Program Design Recommendations Maximal distance covered and force produced in minimal time The optimal combination of strength (force) and speed (velocity) to produce movement The rate of doing work (Enoka, 2002). The Force Velocity Curve Power Training for Athletes Power output can be improved by increasing either force output or the velocity of movement, or both. In order to maximize muscular power, it is hypothesized that an individual must first maximize the magnitude of the force that a muscle is capable of producing (muscular strength). Then, the rate at which this force is expressed (i.e., velocity) must be maximized. Developing a base of strength is important to develop movement at higher speeds which in turn produces a higher output of power. F o r c e Velocity Power ------- F x V May be the most important determinant of athletic success (Stone, Stone & Sands, 2007). Training for athletes should, therefore, focus on improving the ability to exert higher forces at high velocity, in turn maximizing power. 1
Power Training for the Rest of US! Power Training for the Rest of US! Power is essential in performing activities of daily living (ADL) and avoiding potential injury. However, the velocity, amplitudes, and forces that must be produced are quite different. Maximum force is not achieved during high-speed activities. RFD becomes more important than maximum force capability (Winchester, McBride, Maher, Mikat, Allen & Kline, 2008). AN ADL-RELATED METHOD FOR ASSESSING POWER OUTPUT IN SENIORS. D.J. Sandler, S.A. Bamel, D.C. Stanziano, F. Ma, B.A. Roos, and J.F. Signorile. Stein Gerontological Institute, GRECC, VAMC, University of Miami and Florida International University, Miami, FL. Power in the Real World! PURPOSE: To establish a functionally appropriate method for determining power output in older persons. METHOD: 347 female and 156 male subjects aged 73.1 7.0 years participated in the study. Power output was determined by a modified Margaria-Kalamen test requiring subjects to move as fast as possible up a standard access ramp (1:12 rise). Subjects performed 1 practice and 2 timed trials. RESULTS: Pair-wise comparisons between half-decade age groups revealed significant differences in power output among groups at the adjusted alpha level of p=.0017. These differences were detected among all groups that differed in age by at least 5 years. Results allowed percentile scores to be developed by half-decade for both genders. CONCLUSION: Our results suggest that this modification of the ramp Margaria-Kalamen power test is able to quantify and distinguish ADL-related power by half-decade in both genders of older individuals. Training for Power Ballistic/Explosive Weight Training Performing ballistic explosive weight training, plyometrics and Olympic lifts (power cleans, snatch) at the right training load and intensity can produce the proper speed of movement and force output s, to enahnce power and RFD (Hakkinen, Lomi & Alen, 1985). Are we training Acceleration or Deceleration? Releases and throws allow acceleration at the end of the ROM If the implement is not released decelerative forces take over and maximal power is not achieved. Involves lifting light resistances at high velocity. Newton et al (1994) 15-45% of 1RM for bench throw peak power Cronin et al (2001) suggests between 50-70%. 2
Plyometric Training Plyometrics are a training method for developing explosive power Dependent on the connective tissue and the stretch shortening cycle (SSC) The SSC relies on the elastic and reactive properties of muscle to produce force rapidly. Stored elastic energy Proprioception (muscle spindles) Plyometrics Plyometrics Three phases to a plyometric action Rapid stretch through an eccentric motion Amortization phase on the ground Maximal concentric contraction Amortization phase must be minimized for maximum effectiveness. Adequate strength is essential to minimize the risk of injury during the amortization phase due to the high eccentric loads that may be experienced. Jump training and bounding squat 1.2 x body weight Depth and box jumping squat 1.6-2.0 x bodyweight Higher level upper body plyometric drills typically require a bench press strength of 1.0-1.5 x bodyweight. Plyometrics for Non-Athletes Determining Training Emphasis Performing drills that allow the client to maintain proper technique and form is more practical for non-athletic populations. Adequate core strength is essential to maintain proper body alignment and position Landing techniques should be taught before implementing plyometric drills Needs Analysis: Should be Based on Activities/ADL s Biomechanical Physiological Metabolic Common Injuries Client Evaluation: Health History Training Status Current Fitness Levels Training Goals 3
Plyometric Considerations to Meet Your Clients Needs Safety Recommendations Long rest periods and 100% effort to develop maximum power Is max power or sustained power more important for the client? Long rest periods and 100% effort to develop maximum power Is max power or sustained power more important for the client? Always wear proper footwear, such as a cross-training shoe with a good foot and ankle support. Perform all drills on a non-slip surface. Athletes should have a good base of strength before incorporating these drills into their training sessions. Drills should be performed in a controlled manner with proper technique at all times These drills should not be performed without consulting a physician if a prior injury exists that may be exacerbated by these activities. If pain is experienced or injury occurs the athlete should discontinue training for that day and seek appropriate medical attention. Safety Recommendations General Plyometric Teaching Progressions It is recommended that non-athlete clients have 2-3 months of consistent resistance training experience prior to including this form of training into their training program. Other Special considerations include: Clients with orthopedic limitations that affect their ability to balance either statically or dynamically those that lack the strength or ability to maintain proper position should refrain The very old and frail. Those with severe neuromuscular disorders, such as stroke and Parkinson s disease. Those who are pregnant. The morbidly obese. Simple and low impact Single Response(SR) to Multi-Response(MR) Moderate Complexity and Impact Single Response(SR) to Multi-Response(MR) Reactive Complex and High Impact Single Response(SR) to Multi-Response(MR) Reactive Basic Movement Assessment/ Technique Development Program Design Strength/Stability Squats Leg lowers off box SL Squats Drop Squats Box Step-offs Push Drills Hop/Jump Stick Series Tall Fall Drill Progression Frequency the number of workouts per week 1-3 per week Workouts for the same body area should not be performed on consecutive days Volume number of foot contacts per workout 80-100 foot contacts per session for beginners 100-120 for intermediate and 120-140 for advanced athletes 4
Program Design Periodization of Plyometrics Intensity the stress (amount of muscle tension) of a drill or workout Intensity is inversely proportionate to volume Intensity should increase as volume decreases throughout the training cycle if periodizing for athletics Can be cycled in a non-linear fashion as well Workouts for the same body area should not be performed on consecutive days Off-season = greatest volume Pre-season =volume is decreased and intensity is increased. must be monitored closely and adjusted based on tolerance In-season = emphasis is on maintaining what has been developed Sample Program: Apparently Healthy Beginner Contact info: jay.dawes@tamucc.edu Drills Monday Wednesday Friday Jump to Stick 5 sets of 1 0x0 5 sets of 1 Lateral Cone Jump to 3 sets x 1 (left side lead) 0x0 None Stick 3 sets x 1 (right side lead) Cone Jumps 4 sets x 3 4 sets x10 6 sets x 4 Lateral Cone Jumps 2 set x 5 (left side lead) 1 set x 10 (left side lead) 2 set x 5 (left side lead) 2 set x 5 (right side lead) 1 set x 10 (right side 2 set x 5 (right side lead) lead) 86 contacts 80 contacts 98 contacts *Intensity- 4-6 inch cones References Baker,D. and Newton,R.U. ( 2005) Methods to Increase the Effectiveness of Maximal Power Training for the Upper Body. Strength and Conditioning Journal: Vol. 27, No. 6, pp. 24 32 Cavanagh, B. Specificity of Power Training for Sports Performance: A Review of the Literature. J. Aust. Strength Cond. 18(4)25-29. 2010 ASCA Cronin, J.B., Mcnair, P.J., & Marshall, R.N. Developing explosive power: A comparison of technique and training. Journal of Science & Medicine in Sport. 4: 59-70. 2001. McNeely, E. (2005). Introduction to plyometrics: Converting strength to power. NSCA s Performance Training Journal, 6(5): 19 22. NSCA Position Statement: Plyometric Exercises (n.d.) retrieved from http://www.nscalift.org/publications/plyoforweb.pdf Newton, R.U., & Kreaemer, W.J. Developing explosive muscular power: implications for a mixed methods training strategy. Strength and Conditioning. 16(5): 20-31.1994. Radvcliffe, J. High-Powered Plyometrics. Human Kinetics. Champaigne, Ill. 1999 5