How many of you like to develop power in the weight room with light loads 20-60% with movements like speed squats, speed bench, jump squats vs. track work med throws, plyos, high intensity speed work 10-60? Some coaches perfer to use the weight room to develop max strength and the track work for speed and power since the weight room cant copy sprinting speeds.
Power Phase
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Participant
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Participant
Power is developed due to two things, one is about motor unit recruitment while the other is about doing the rep as fast as possible. They cannot be trained simultaneously, but they both work the on the shift left in the force velocity curve started by max strength work. In the weight room you have to use heavier and lighter reps to develop power. On the track it's kind of like the difference between skipping and bounding.
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Participant
Power is developed due to two things, one is about motor unit recruitment while the other is about doing the rep as fast as possible. They cannot be trained simultaneously, but they both work the on the shift left in the force velocity curve started by max strength work. In the weight room you have to use heavier and lighter reps to develop power. On the track it's kind of like the difference between skipping and bounding.
i still dont understand the point to work on power in the weightroom with sprinters maybe for football, basketball and throwers. i do use jump squats in the weight but i would never spend 4-6 weeks just on a so call power phase.
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Participant
actually it would be called a conversion phase.
You're taking specificity just a little too far.
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Participant
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actually it would be called a conversion phase.
You're taking specificity just a little too far.
depends on which coach u speak to – power or conversion to power phase. dont understand how am i taking it tooo far???
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Participant
My understanding is
Power = speed x strength. Therefore if you increase one power should improve, but why wouldn't you want to improve both?
Gym components could be lift 30%1RM for reps as fast as poosible (it has advantages and disadvantageds) or
Lift 80-90% as fast as possible (it has different advantages and disadvantages than the one above)
Plyometrics – works the stretch shortening cycle of movement, whereas weights doesn't
I think it is up to the coach to decide, I tend to use the former weights and some plyo work.
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Participant
My understanding is
Power = speed x strength. Therefore if you increase one power should improve, but why wouldn't you want to improve both?
Gym components could be lift 30%1RM for reps as fast as poosible (it has advantages and disadvantageds) or
Lift 80-90% as fast as possible (it has different advantages and disadvantages than the one above)
Plyometrics – works the stretch shortening cycle of movement, whereas weights doesn't
I think it is up to the coach to decide, I tend to use the former weights and some plyo work.
i agree with everything you said but for a sprinter its diffcult to transfer weight room power development over to the track just bc the speeds or much slower, for fb and throwing its a diff story thats why i perfer to let the track speed work, throws and plyos be the major tools i use in developing power.
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Participant
Ability to apply force, shifts in the force-velocity curve.
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Participant
Ability to apply force, shifts in the force-velocity curve.
thats being done with speed work, plyos and throws – no need to waste time during the samething in the weightroom.
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Participant
There are many roads to take.
Sprinting is a plyometric exercise.
UT I'm a thrower so it works better for me.
I actually think all 3 have a place in a training plan, the secret is when, how and what.
did u read all the above post, its not bad for fb, bb, throwing etc.
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KeymasterI think a combo of both is necessary. A couple things come to mind. First, we really need to identify where on the force-velocity spectrum we are talking about. Are we talking about very fast movements like sprinting and throwing or are we talking about maximizing power output from a purely mechanical standpoint. My answer is largely the same but the details of my response would vary depending on the answer to this question. Regardless, it is often beneficial to work at points other than the specific target area on the force-velocity spectrum because there is a considerable carryover affect. As such, using high force, lower velocity movements (like squats) can help with power development even though they are in a different location on the force-velocity spectrum. Such movements focus on developing the force component of power. Similarly using very high speed but lower force generating movements can be beneficial because they place a training emphasis on the speed component of power.
There is plenty of research to back up this viewpoint. The Olympic lifts (especially the snatch and the jerk) have been shown to be the most powerful movement in the sporting world so performing OLs and similar exercises can be beneficial to increase power output via training specificity. Also, numerous studies have indicated that when training to increase vertical jumping ability that a combined strength and plyo approach is more beneficial than either one alone.
ELITETRACK Founder
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Participant
i should have made this poll easier to understand because i fill like most coaches use a combo of both even myself when i perfrom jump squats in my peaking phase, what i really wanted to know was how many of you use a conversion to power phase vs just training for max strength like some world class coaches perfer?
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Keymaster
I really try to work a broad spectrum of the power continuum but earlier in the year the focus is more on low end power (heavy weights, starting strength, acc. dev, heavy MTs) and the emphasis gradually shifts to a higher speed emphasis. I don't really do a standard 'conversion' phase. Those are typically associated with coaches who take a unilateral approach to training. For instance, they focus solely on strength early on, then go to the conversion phase, and then focus on speed. As I mentioned in my previous post, research (and my own anecdotal experience) suggests that working across a broad spectrum is more beneficial than a unilateral focus.
ELITETRACK Founder
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Participant
I really try to work a broad spectrum of the power continuum but earlier in the year the focus is more on low end power (heavy weights, starting strength, acc. dev, heavy MTs) ….
although you emphasize low end power(=strength?) at the beginning of the year, you let your athletes get stronger all macro long and you want to peak strength during competition phase with all the other aspects, right?
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Keymaster
Peak strength levels typically occur during SPP / early pre-comp and they are maintained throughout the season. The athletes could very well be getting slightly stronger during the season but I rarely ever do in-season field tests. If they are getting stronger in-season it wouldn't surprise me but the margin of strength gain isn't as great as early in the year. In fact, I think strength needs to be put in to maintenance mode for speed indicators to be expressed maximally.
ELITETRACK Founder
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