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March 2019

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 great value power training has for athletes and non-athletes.  For March, POW! Gym traditionally focuses 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.  This is just one example of how a workout routine can be organized to develop power.

  • 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. However, power training cannot be done all year long.  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 require a dynamic movement or velocity, which means they need speed.
  • Power training must follow logical rules of progression. Common sense is the best indicator of this intangible.
  • The rate of perceived exertion is one of the best indicators 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 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 (i.e., medicine ball throws). Some think of these movements as using fewer joints.
  • Plyometrics tend to push the muscles to load and reload with acceleration naturally but in the shortest period. 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 an excellent 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, doubleunders, and vertical jump.  The number of power push-ups in one minute.  In a power push up, your hands must leave the ground.   For the double under challenge, it is the total number in one minute.  It does not have to be consecutive.  Let us know if you want to get your vertical jump recorded.

Your vertical jump can be measured at POW! Ask one of the Parisi Coaches to help you.  The first step is to measure your reach.  The testing tool is adjusted to a person’s reach before their vertical jump can be measured.  Vertical jump or the Sargent jump is a measurement of lower body power.