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INTRODUCTION TO POWER TRAINING Based on: Carpinter, P. (1993) Training to develop power and speed. University of Canterbury Sport Science Centre. - and Information from; Chu, D. A. (1990) Jumping into plyometrics. Champaign: Human Kinetics. Dintiman,G.B. & Ward,R.D.(1987) Sport Speed. Leisure Press. Rushall,B.S. & Pyke,F.S. (1990). Training for Sports and Fitness. Australia: MacMillan Education Peak power is usually generated at a speed that allows 30-40% of an individuals maximal force range. Before programming for a power event you must determine the relative proportions of strength, speed and power required to develop a specific training program. To do this successfully usually some form of quantitative analysis - often this is done through an advanced form of video analysis (peak system) and if available force platform analysis. Power training should only be initiated after the individual has had a good preparation in strength and endurance. This will provide for a greater improvement and reduce the likelihood of injury. The strength work is programmed over the correct range of movement and develops both agonists and antagonists. A good warm up is also important to reduce the risk of injury. (please note research now suggests that the stretching associated with the warm up should be gentle - ie just enough to mobilise the joint to the full range of motion. Stretching to intensely reduces stretch reflex and will reduce "plyometric" power
There are two theories for the best way to proceed from here a) The generally accepted option is 8-12 reps at 30-50% of 1RM will develop the specific fast twitch fibers involved b) 4-6 reps at 80-90% of 1RM will develop all the muscle fibers - increasing overall strength and joint strength. - this type of program usually leads into a) Question since you will never be able to duplicate the activity exactly during weight training why try? Weight trainings key role is to optimally hypertrophy the muscle fibers and develop strength. The development of the energy systems and nueromuscular pattern (coordination) is performed during specific training for the event itself. These specific coordination may be best developed while performing acceleration, jumping and bounding drills with body weight and/or with added weights or through sport movement specific plyometrics. See plyometric section below This is one of the most popular methods for developing power. It involves the force of gravity to increase stored elastic energy in muscle during the eccentric contraction. Some of the stored energy is then released during the concentric ocntraction resulting in a greater concentric contraction = elevated performance = greater training stimulus. (make sure you have achieved a sound strength level, over 8 weeks approximately before undertaking these activities). The major requirement of good plyometric exercises are 1. Elevation of the centre of gravity so that when it drops to the ground the added force of gravity will create a greater than normal amount of stored energy. 2. Contact with the ground followed by movement direction change (eg from down to up) 3. The body is projected vertically, horizontally or some combination of the two. 4. The exercise needs to be performed in a smooth integrated fashion as quick as possible with minimal ground contact time = no pauses. A good first up plyometric exercise often used is skipping - eg 15 seconds followed by 1 minutes rest. Maximise speed and minimise contact time. Key points to remember: a. Good form b. On soft, preferably grass surface c. Try to achieve minimal contact with the ground each time a foot lands (minimize the actual time the foot spends on the ground).
Plyometric activities include: vertical jumps, tuck jumps, hopping, skipping etc. For details on the various plyometric drills see Chu, D. A. (1996) Explosive power and strength training: Complex training for max results. Champaign: Human Kinetics. Details: 4-8 Jumps or 10-20 Hops or 8-12 bounds followed by 1-2 minute rest. For a total of 2-3 sets per exercise. Plyometric exercise options: Skipping Angle hops Box Jumps Side Hops Ricochets (incline & decline) Lateral Bounds Squat jumps Knee tuck jumps Double leg bounds Alternate leg bounds Single leg bounds Double leg speed hop Split jumps Depth jumps Dumbell arm swings Medicine ball throws For details on the various drills see Dintiman,G.B. & Ward,R.D.(1987) Sport Speed. Leisure Press. Details: 5 - 40 meters of maximal activity followed by 1-2 minute rest. For a total of 2-3 sets per exercise. Acceleration exercise options: Sled towing Uphill Sprints Bungee resisted acceleration drills 5-40m acceleration drills EXAMPLES OF VARIOUS POWER PROGRAMS FOR RUGBY The aim here is to introduce the player to simple drills so that their body can prepare itself for the intensity of power training. Initially the drills are simple and utilise low forces and ideally two leg ground contact (reduces the force that whole body force development on one leg provides). The initial drills are general in nature which become more specific (ie related to sprinting and maybe throwing - passing) The power training program must be developed so that it fits into the overall weekly training schedule DETAILS Acceleration drills * 5 - 40 meters of maximal activity followed by 1-2 minute rest. For a total of 2-3 sets per exercise. Plyometric drills 4-8 Jumps or 10-20 Hops or 8-12 bounds followed by 1-2 minute rest. For a total of 2-3 sets per exercise. EXAMPLE INTRODUCTION (check details above) Skipping EXAMPLE DEVELOPMENT(check details above) Skipping 5-40m acceleration drills * Double leg bounds EXAMPLE DEVELOPMENT GENERAL(check details above) Uphill Sprints * 5-40m acceleration drills * Box Jumps Side Hops Ricochets (incline & decline) Lateral Bounds Knee tuck jumps Double leg bounds Depth jumps
EXAMPLE DEVELOPMENT SPECIFIC(check details above) Sled towing * Uphill Sprints * Bungee acceleration drills * Box Jumps Alternate leg bounds Single leg bounds Double leg speed hop Single leg speed hop Split jumps EXAMPLE MAINTENANCE(check details above) Bungee resisted acceleration drills or sled towing * 5-40m acceleration drills * Alternate leg bounds Single leg bounds Double leg speed hop Split jumps |
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