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March 2018

March Goal for POW Gym is POWER March Goal for POW Gym is POWER

POWER Training
Power training has been around for a long time. It was originally called shock training. Today, there is a lot of scientific data supporting the tremendous value power training has for athletes and non athletes.  For the month of March, POW! Gym will be focused on power as a goal.  You will see many of our classes re-organize its content to reflect a power cycle.  Several of the classes will be implementing the following bracket for 4 sets.

  • exercise 1, 20 seconds, 10 second rest
  • exercise 2, 20 seconds, 10 second rest
  • exercise 3, 20 seconds, 10 second rest
  • exercise 4, 20 seconds, 10 second rest

The beauty of power training is that improvements can occur quickly and it promotes fat burning. The drawbacks of power training:
• is it easy to push the body too far and reach muscular failure
• the dynamic nature could cause compensations in individuals who lack the athletic
foundation/strength needed
• it requires a full 24-48 hours of rest before repeating

Power = Force X Distance Time

General Info about POWER Every Trainer Must Know

The mathematical explanation of power is worth knowing. Power training is created when you multiple force and velocity. On a simpler level, it is how force manipulates the distance moved in a specific amount of time (velocity is distance /time). Once you understand this equation you realize how power training differs from strength training. Strength training just manipulates the mass or weight being moved. The amount of time it takes to move it or even the distance it may travel is irrelevant.

  • Power exercises requires a dynamic movement or velocity, which means they require speed.
  • Power training must follow logical rules of progression. Common sense is the best indicator of this intangible.
  • Rate of perceived exertion is one of the best indictors and can be used as an intensity scale. Therefore, a score of 8-10 is ideal for power drills. However, some people can not work beyond an 7 or 8 without inducing injuries.
  • Power training is a form of interval training, specifically high intensity interval training (or threshold training).
  • Power training is often broken up into two categories: plyometrics and ballistics.
  • Ballistics are exercises that have a ton of velocity, where the muscles are generating the most amount of force in the shortest period of time (i.e. medicine ball throws). Some think of these movements as using fewer joints.
  • Plyometrics tend to push the muscles to load and re load with acceleration naturally, but in the shortest period of time. Some think of these as multi-joint movements (i.e box jumps).

Specifics/Details About Power Training Worth Knowing

  • Plyometrics are successful in creating reactive strength because they utilize Strength Shortening Cycle (SCC). The SCC actually promotes increases in maximal power output.
  • Sports performance community is referring to this form of training as building a bigger engine. This is a good way to think about it.
  • The bigger engine is based on the Rate of Force Development (RFD). Without it the engine can not start, stop or change directions quickly which is ultimately the goal of any athlete that uses dynamic movement.
  • As a side note, when building and maximizing the RFD, you must also train proprioception to prevent joint damage and promote stability of the joint.

The March Challenge of the Month will be power push-ups.  The number of power push up in one minute.  In a power push up, your hands must leave the ground.