power training

Question 1

give an example of a sport that would would train each of the different types of battle rope swings.

Answer 1

1) runners/soccer players
2) volleyball players
3) golfers/tennis players

Question 2

what is more important in sport than strength?

Answer 2

training specificity

Question 3

describe power training

Answer 3

• performing fast movements under a controlled resistance
• more concerned about speed of contraction vs speed of movement (avoid using momentum)

Question 4

what are the 3 most common training methods?

Answer 4

1) power lifts
2) plyometrics
3) sport specific movements with resistance

Question 5

why are power lifts highly used?

Answer 5

• more sport specific
• rapid contractions of most mucles in the body (functional and time efficient)
• uses more muscle at a time
• time efficient

Question 6

what are the 3 common power lifts?

Answer 6

1) power cleans
2) hanging cleans
3) power press

no spotter for any of these movements

Question 7

what are these?

Answer 7

power cleans
- if done right, feet come off ground
- rapid force production from many muscles

Question 8

what are these?

Answer 8

hanging cleans (knees to shoulders)

Question 9

what are these?

Answer 9

power press (shoulders to overhead)

Question 10

describe the fundamental principle of plyometrics

Answer 10

voluntary contraction PLUS stretch reflex ensures all muscles fibres are activated and trained
- 100% motor recruitment
- want adaptations in all muscle fibres

Question 11

is this a proper plyometric? explain

Answer 11

no because there is only the stretch reflex, no voluntary contraction that you’d get by jumping up after

Question 12

give an examples of upper body plyometrics

Answer 12

pushups with hop in between

Question 13

what are some plyometric recommendations?

Answer 13

• avoid fatigue: can not power train a fatigued muscle; rest periods get longer later in the training session
• use a low resistance/load: contraction speed is more important
• must have a strength base first: avoid connective tissue injury

Question 14

what are 3 plyometric recommendations in increase vertical jump?

Answer 14

1) train multiple leg muscles
2) reduce body fat
3) train shoulders

Question 15

why train multiple leg muscles when increasing vertical jump?

Answer 15

jumping is knee, hip extension, and plantar flexion

Question 16

why reduce body fat when increasing vertical jump?

Answer 16

less body fat = easier to jump higher
- ex: you lose 5lbs of fat, but leg strength is the same = better jump

Question 17

why train shoulders to increase vertical jump?

Answer 17

if you can generate shoulder power, it will get you off the ground, even with legs locked
- arms increase vert. jump by 21%

Question 18

what is the practical application of K-tape?

Answer 18

is beneficial is there is an injury to help performance, won’t help if you are not injured though

Question 19

why train shoulders for basketball/jump sports?

Answer 19

generate momentum or force perpendicular to the ground

Question 20

when would you do plyometrics?

KNOW THIS FOR EXAM

Answer 20

• do not do plyo after heavy leg day on weekly schedule
• muscle cannot be fatigues, so not at end of workout either

Question 21

describe sport specific with resistance training

Answer 21

• drills specific to sport, but under resistance
• increase strength while maintaining speed = power

Question 22

why do you not want to add too much resistance with sport specific training?

Answer 22

technique faulters = becomes ineffective

Question 23

why are uphill sprints beneficial for running athletes (hockey, football, sprinters, etc)?

Answer 23

same motion they do in a game

Question 24

what sport is this exercise beneficial?

Answer 24

running and soccer because it works the hip flexors

Question 25

what do you do when fatigue starts?

Answer 25

drop one load, to maintain speed and technique