Training for power
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Transcript of Training for power
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Q: How can we assess which training methods will increase muscular
power?
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A: By reviewing long-term
studies assessing the efect on
muscular power of diferent
training methods
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Q: Which training methods have researchers investgated for increasing
muscular power?
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Training methods include:
- Heavy-load resistance-training- Ballistc resistance-training- Plyometrics- Olympic weightlifting- Combined methods
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Heavy-loadresistance-training
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Several training variables have been investgated in heavy-load resistance-training including:
- Relatve load- Volume- Proximity to muscular failure- Repetton speed- Rest period duraton
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Relatve load – the studies
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Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: Heavy loads probably superior
Trained subjects: Light loads might possibly be superior
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Volume – the studies
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Volume – the conclusions
Both trained and untrained subjects: No clear trend
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Muscular failure – the studies
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Muscular failure – the conclusions
Trained subjects: No evidence available
Untrained subjects: Closer to failure superior
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Repetton speed – the studies
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Repetton speed – the conclusions
Trained subjects: No evidence available
Untrained subjects: Fast velocity superior to slow velocity
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Rest periods – the studies
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Rest periods – the conclusions
Both trained and untrained subjects: Longer rest periods superior
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For power: in heavy-load
resistance-training, fast repetton
speeds, long rest periods and closer
proximity to muscular failure are
recommended
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Ballisticresistance-training
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Few training variables have been investgated in ballistc resistance-training including:
- Relatve load- Muscle acton
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Relatve load – the studies
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Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: No clear trend
Trained subjects: Light loads might possibly be superior
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Muscle acton – the studies
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Muscle acton – conclusions
Both trained and untrained subjects: Unclear but concentric-only may be beneficial
Trained subjects: Unclear
Untrained subjects: Unclear but concentric-only may be beneficial
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For power: in ballistc resistance-
training, there is no good evidence to
support any specific training
variables
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Plyometrics
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Plyometrics – the studies
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Plyometrics – conclusions
Untrained and trained subjects: Plyometrics do increase muscular power
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Plyometrics – observations
Some studies suggest benefits of: - greater training frequencies
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Olympicweightlifting
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Olympic weightlifting – the studies
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Olympic weightlifting – conclusions
Untrained and trained subjects: Olympic weightlifting does increase power
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Olympic weightlifting – observations
Some studies suggest benefits of: - a higher volume-matched, training frequency - a moderate training volume
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Comparing training methods
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Comparing training methods – findings
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Comparing training methods – conclusions
High-velocity movements seem more efectve when combined with loading
Ballistc resistance-training and Olympic weight-lifting seem to be the best optons
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Combined training methods
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Combined training methods – findings
In other words...the possibilites are practcally endless!
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Combined training methods – conclusions
Combined training programs that include ballistc resistance-training or the Olympic lifts appear to be superior to those including plyometrics or heavy-load resistance-training
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SUMMARY
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For power: ballistc resistance-training
or Olympic weightlifting seem to be the
best optons, possibly using higher
volume-matched frequency and
moderate training volumes
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