Weight room numbers and one rep maxes are not the end all be all of indicators for athletic performance. When implemented and used correctly they serve as valuable tool, but strength is just one factor when developing a robust competitor. Strength, speed, change of direction, mobility, aerobic/anaerobic conditioning, power, etc. The list goes on, and these can be dissected further. So how do you move beyond slow, heavy strength training? Developing explosive power for competition can be programmed many ways. It is important to remember- Power is the amount of work done per unit of time. Optimal force in the shortest amount of time. You could be squatting 500 pounds, but if its an extremely slow speed, you won’t be affecting power output. Below are 4 examples of how to train power.
1. Compound Exercises (80% of your MAX)
The first thing to do in major movements is drop the load. Whether you are squatting, Olympic lifting (cleans, snatches), or bench pressing try something around 80% of your maximum weight lifted. This is something you may normally be able to do for 4, 5, or even 6 reps. Set your rep range to 1-3, and focus on moving things fast. After that, rest up. You can’t be powerful if you are fatigued from a previous set. Start with two minutes but increase duration of rest if you still feel gassed.
2. Loaded Jumps
Barbell squat jumps, dumbbell squat jumps, trap bar jumps, dumbbell split jumps, etc. Loaded plyometrics are a fantastic way to improve power. Jumping takes advantage of the rapid cyclical muscle action known as the stretch-shortening cycle. Bodyweight plyometrics are tremendous, but adding a load to common movements can provide an extra stimulus while still moving with maximum intent through a full range of motion. I do not have any research on the best way to load, but always err on the side of caution. I would rather the load be a little too light and athlete still move extremely fast versus getting bogged down by heavy weights. Examples: I typically cap the weight at 95 pounds on barbell and trap bar jumps, even for my strongest athletes. Again: Optimal force in the shortest amount of time!
3. Medball Throws
Medball throws are a great tool in the power training arsenal. The biggest advantage here is the ability to be explosive in multiple planes of motion. Many weight room movements are restricted to the sagittal plane, while sport is played in multiple planes of motion (sagittal, frontal, transverse, oblique). Use of the medball throw allows you to train in all these different planes. Rotational sport such as hockey or baseball? Side tosses, crossunder tosses, etc can be a major help. D-Lineman needing extra push? Chest throws are a great option. As it pertains to weight of the medball: I typically keep my athletes around 5% of their bodyweight. Much like the jumps, I prefer to err on the side of caution. This means a 200-pound athlete will typically use a 10-pound medball. Working in the sport of hockey, I hardly have a need for medballs past 14 pounds.
4. Contrast Training
Contrast training works by performing a heavy strength exercise followed by a much lighter, or even unloaded, exercise. Contrast training takes advantage what is called “post-activation potentiation”- a short term improvement in performance such as a jump by utilization of previous exercise such as a back squat. Improvement is seen because muscles have been placed in an activated state and can “teach” the body to use maximum amount of motor units to perform an exercise such as a box jump, when the body would typically not need to. The idea is over time maximum recruitment of motor units is trained to occur in all performance tasks (jumps, acceleration, change of direction, etc). Below are examples of good exercise pairs for contrast training
Front Squat- Box Jump
Trap Bar Deadlift – Seated Box Jump
Reverse Lunge – Skater Jump
Sled Sprint – Unloaded or Assisted Sprint
Split Squat – Alternating Split Jumps
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