Power is the ability of the neuromuscular system to produce the greatest
possible force in the shortest amount of time. Power is simply the product
of muscle force(F) multiplied by velocity of movement: P=FxV. Any increase
in power must be the result of improvement in either strength ,speed or a
combination of both. Why do power training? The advantage of explosive,
high velocity power training is that it trains the nervous system.
Increases in performance can be based on neural changes that help the
individual muscles achieve greater performance capbility.This is
accomplished by shortening the time of motor unit recruitment,especially FT
fibers, and increase the tolerance of the motor neurons to increased
innervation(turning on of the muscle).
To increase power it is not neccesary to pe
rform many repetitions. The
determining factor is speed of performance, which dictates the speed of
muscle contraction. Therefore exercises should be performed only as long as
quickness is possible. Repetitions must discontinue the moment speed
declines.The speed and explosiveness of an exercise are guaranteed only as
long as high numbers of FT fibers are involved. When they fatigue, speed
decreases. Continuing an activity after speed dcelines is futile because at
this point the ST fibers might be called into action,an unwanted situation
for athletes and others seeking power.
How do you do power training?Incorporate power training for 4-6 weeks.
If your involved in cyclical sports,such as running, walking,
swimming ,rowing, cycling ,canoeing or skating, the load for training
should be 30-50% with a max of 60% of your max weight.For sports involving
acyclical movement such as fencing ,wrestling, gymnastics
,weightlifting or
football, the load should be 50-80%. A low number of repetitions is
recommended since the key element for power training is how forcefully the
repetitions are executed,not how many are performed.Perform the exercises
explosiveley. Don't overlook saftey. When a limb extends it should not be
snapped but performed as smoothly as possible without jerking the barbell
or Db's. Select the lowest number of exercises (2-4,maximum of 5) so you
can perform the highest number of sets possible (3-6) for the maximum
benefit of the primemovers. Rest intervals should be between 3-6 minutes.
Perfrom power training no more than 2-3 times per week , taking into
account your own recovery ability.Power training can help you drive the
ball in golf swing,give you a more powerful backhand in tennis. or It will
allow you to jump higher ,run faster, throw farther and who couldn't use
that.
George Carvaja
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