Practical Power Applications
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Transcript of Practical Power Applications
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PRACTICAL POWER APPLICATIONS
ROBB ROGERSM.Ed., C.S.C.S.
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POWER = FORCE X VELOCITY
TIME
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VELOCITY IS SPEEDWITH DIRECTION
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FORCE X VELOCITYTIME
STRENGTH DOMINATED
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FORCE X VELOCITYTIME
SPEED DOMINATED
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STRENGTH SPEEDPOWER
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FAST SLOW
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LIGHT HEAVY
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STATIC DYNAMIC BALLISTIC
EXPLOSIVE
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RESISTED ASSISTED
STABLE UNSTABLE
SINGLE JOINT
MULTIPLE JOINT
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KEYS TO POWER TRAINING
TECHNIQUE
INTENSITY
SPEED
LOAD
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POWER TRAINING IS
DYNAMICBALLISTICEXPLOSIVEFAST
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INTENSITY OR RESISTANCE UP TO 30 – 60% OF THE LOADUP TO 30 – 60% OF THE LOAD NO LESS THAN (80) 90 – 100% OF THE NO LESS THAN (80) 90 – 100% OF THE
TIMETIME NO LESS THAN (80) 90 – 100% OF THE NO LESS THAN (80) 90 – 100% OF THE
DISTANCEDISTANCE
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MODALITIES/EQUIPMENT
SPRINTS (ASSISTED/RESISTED)SPRINTS (ASSISTED/RESISTED) PLYOSPLYOS LIFTSLIFTS MEDIBALLSMEDIBALLS COMBINATIONS OF THE ABOVECOMBINATIONS OF THE ABOVE AGILITIESAGILITIES STARTSSTARTS
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POWER IS
USELESS WITHOUT CONTROL
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FORCE PRODUCTION
STABILITY
FORCE REDUCTION
VERN GAMBETTA
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STABABILITY VS.
MOSTABILITY
STABILITY ABILITY VS.
MOBILE STABILITY
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FLEX
EXTEND
AND ROTATE
WITH STABILITY
JIMMY RADCLIFFE
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TESTS AND MEASURMENTS
THROWSTHROWS JUMPSJUMPS LIFTSLIFTS JUMP AND THROW COMBINATIONSJUMP AND THROW COMBINATIONS AGILITIESAGILITIES
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LOWER BODY PLYOS
JUMPJUMP HOPHOP BOUNDBOUND LINEARLINEAR MULTIMULTI
DIREC.DIREC.
IN IN PLACEPLACE
NON NON MOVGMOVG
NON NON MOVGMOVG
NON NON MOVGMOVG
SHORTSHORT >10>10 >10>10 >10>10
LONGLONG <10<10 <10<10 <10<10
SHOCKSHOCK ADD ADD LOADLOAD
ADD ADD LOADLOAD
ADD ADD LOADLOAD
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UPPER BODY PLYOS
PRESSES TOSSES – FEET ON GROUND
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TOTAL BODY THROWS
SCOOPS REVERSE SCOOPS SQUAT PUSH THROWS DIAGONAL PATTERNS W/A KETTLEBALL
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VARIATIONS
COMBINATION JUMP AND THROWS SINGLE LEG DRILLS SINGLE ARM DRILLS
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OLYMPIC WEIGHT TRAINING CLEANS SNATCHES JERKS COMBINATION LIFTS
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COMPLEXES & MATRIXES
GREAT FOR ADDING VOLUMEGREAT FOR ADDING VOLUME GREAT FOR TRAINING TECHNIQUEGREAT FOR TRAINING TECHNIQUE GREAT FOR “WORK – UP” SETSGREAT FOR “WORK – UP” SETS UNLIMITED MENU OF EXERCISESUNLIMITED MENU OF EXERCISES UNLIMITED POTENTIAL FOR UNLIMITED POTENTIAL FOR
VARIATIONVARIATION GREAT FOR TRAINING FITNESS AND GREAT FOR TRAINING FITNESS AND
TOUGHNESS TOUGHNESS
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DUMBBELL MATRIXES/COMPLEXES JUMPS SQUATS LUNGES /STEP-UPS OLYMPIC TECHNIQUES
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DUMBBELL COMPLEX I BY STEVE JAVOREK
UPRIGHT ROW HANG SNATCH SQUAT & PRESS BENTOVER ROW SNATCH BELOW THE KNEES
EACH EXERCISE X 6 REPS
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DUMBBELL MATRIX BY GARY GRAY/VERN GAMBETTA
UPRIGHT ROW IN FRONT UPRIGHT ROW W/LAT. FLEXION UPRIGHT ROW W/EXT. ROT. OVRHD PRESS IN FRONT OVRHD PRESS LATERALLY OVRHD PRESS W/DIAG. ROT. LUNGE AND PRESS IN FRONT LUNGE AND PRESS LATERALLY LUNGE AND PRESS REV. DIAG.
MATRIX IS UNILATERAL AND 3 REPS
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BAR COMPLEXES 3 POS. CLN&FSQT&PRS 3’S
HCLN+FRNT LUNGE+JRK 2’S HSN&OVRHD LUNGE+GOOD MORN.&PRS 2’S
HSN+OVRHD SQTS 3’S
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GIANT SETS INTENSIVE
SQUAT – JERK – SQUAT JUMP
LUNGE – POWER STEP UPS – BOUNDS
LATERAL LUNGE – SHUFFLE JUMPS – LATERAL HOPS
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GIANT SETS EXTENSIVE
PUSH – PULL – SQUAT
BENCH PRESS – PULL UPS – SINGLE LEG SQUATS
MEDIBALL INCLINE PRESS – 1 ARM DB ROWS – 3 WAY LUNGES
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COMBINATIONS
LIFT AND JUMP LIFT AND THROW LIFT – JUMP – SPRINT LIFT – THROW – JUMP - SPRINT
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SOURCES & THANK YOU
VERN GAMBETTASTEVE PLISKFRED ROLL STEVE JAVOREKJIMMY RADCLIFFEMIKE BOYLEMIKE CLARKRUSS BALLGARY GRAY