Power training

Main thing

Power training is a workout strategy that aims to increase the speed and force of muscle contractions, typically within a timeframe of less than a second.

Muscular power is the product of both strength and speed. It's about moving weight with speed. Power training requires you to perform exercises rapidly with a load, like lifting weights or using resistance bands. This is different from speed training, which focuses on quick movements without added resistance, and strength training, which emphasizes lifting heavy weights but not necessarily quickly. In strength training, the movements are typically slower, often taking 2-3 seconds or more.

For example, a weightlifter might use power training to improve their Clean and Jerk technique. They would rapidly lift the barbell from the floor to a racked position (the clean) and then from the rack position to above the head (the jerk).

Terms

• Power – The amount of energy transferred or converted per unit time. In fitness, it's the ability to exert maximum force as quickly as possible. Example: A weightlifter rapidly lifting a heavy barbell during a clean and jerk.

• Strength – The maximal force that a muscle or muscle group can generate, regardless of time. Example: A powerlifter slowly lifting a heavy barbell during a deadlift.

• Explosive Strength – The ability to exert maximal force in minimal time. Example: A football player exploding off the line as soon as the ball is snapped.

• Resistance – The force that muscles work against during exercise, often provided by weights or bands. Example: Pushing against a heavy dumbbell to perform a bench press.

• Muscle Contraction – The process of muscles generating force by shortening or lengthening. Example: Biceps curl where the bicep muscle shortens to lift the weight.

An analogy

Power training is like launching a rocket. The rocket needs enough thrust (strength) and must accelerate quickly (speed) to break free from gravity.

A main misconception

Many people confuse power training with strength training. They think it's about lifting the heaviest weights possible. In reality, it's about lifting a challenging weight as fast as possible.

Common example: Someone lifting very heavy weights slowly, thinking they are doing power training, when they are actually strength training.

The history

1. 1950s-60s: Sports scientists begin to understand the importance of muscle power in athletic performance.

2. 1970s: Plyometric training from the Soviet Union becomes more widely known in the West.

3. 1980s-90s: Power training gains popularity in professional sports training.

4. 2000s-present: Power training becomes a staple in fitness routines for athletes and the general public.

"Power is essential for success in high-performance sports." - Tudor Bompa, renowned for his work in training periodization and the importance of power in athletic performance.

Three cases how to use it right now

1. A sprinter practices the Clean and Jerk to improve their explosive power, rapidly lifting a barbell from the floor to above their head.

2. A boxer uses medicine ball throws to improve the power of their punches, quickly throwing the ball with a motion similar to their punch.

3. An older adult incorporates standing broad jumps into their workout routine to develop leg power, which can help with activities like climbing stairs and prevent falls.

Interesting facts

• Power training can increase your resting metabolic rate, meaning you burn more calories even at rest.

• Power training can reduce the risk of injury by strengthening tendons and ligaments in addition to muscles.

• Power is one of the first physical attributes to decline with age, and maintaining it can help prevent falls and prolong life.

• Power training has been shown to improve cognitive function, as the exercises require focus and coordination.

• Incorporating power training can lead to improvements in performance for a wide range of sports, from sprinting to weightlifting.