LEC6: Programming for Physiological Adaptations - Power

Question 1

What is the difference between strength VS power?

Answer 1

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)

Question 2

How to classify rate of force development (RFD)

Answer 2

Early (<100 ms) and Late (>100 ms) or

movements that are
Fast SSC (<250 ms) and Slow SSC (>250 ms)

Question 3

Training for Muscular Power

Answer 3

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

Question 4

Reactive Strength

Answer 4

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

Question 5

Heavy Power

Answer 5

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

Question 6

Heavy rate of force development (RFD)

Answer 6

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

Question 7

Light Power

Answer 7

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

Question 8

Light rate of force development (RFD)

Answer 8

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

Question 9

Eccentric Deceleration/Braking

Answer 9

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

Question 10

Stretch Shortening Cycle

Answer 10

1. An initial momentum phase during which the body is moving because of kinetic energy (KE) it has accumulated from a preceding action.
2. 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.
3. 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.
4. A rebound phase involving the release of elastic energy from the SEC, this phase may include the contribution added by voluntary concentric contraction.
5. 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.

Question 11

Phase specific considerations: Movement fundamentals / movement literacy

Answer 11

TRANSITION / GPP / SPP

Question 12

Phase specific considerations: Injury Resilience

Answer 12

GPP / SPP / PRE-COMP

Question 13

Phase specific considerations: RTE

Answer 13

COMP / TRANSITION

Question 14

Phase specific considerations: Work Capacity

Answer 14

SPP / PRE-COMP

Question 15

Phase specific considerations: Positional Demands & Key Performance Abilities

Answer 15

PRE-COMP / COMP

Question 16

W/U or Prep

Answer 16

• Low intensity
• Movement fundamentals
• Minimal SSC
• Moderate neuro muscular (NM) coordination

Question 17

Pre-RT

Answer 17

• High intensity
• Specific
• Moderate to high demand SSC
• Requires appropriate rest
• High NM demand

Question 18

Within RT

Answer 18

• Contextual interference
• Contrast training > Post Activation Potentiation
• Work capacity > prescription via Needs Analysis

Question 19

Post Lift

Answer 19

• Low NM demand
• Low risk / non-complex movements
• Value???

Question 20

Plyometrics – Prescription Considerations

Answer 20

Less is often more
– More drills = more time spent on skill acquisition
– 1-2 exercises that are most relevant to the desired training effect

Repetitions appropriate to intensity
– Max Effort > 1-3 reps
– Sub-Max > 3-5 reps
– Technique > 5-8 reps variable

Total volume prescribed
– Athlete’s training age and physical literacy
– Other stressors contributing to fatigue or available performance ability
– Live performance of exercise > coach’s eye for quality

Large group programming
- Physical space and equipment required
- Complexity of exercise > how much coaching is needed?
* Regressions and Progressions (Consider regressing exercises based upon variety
of group)