On Twitter? So are we and below are some of our recent tweets on power training and the force-velocity curve - Plyometrics are an essential aspect of training the force-velocity curve to ensure that slow strength can be used as explosive power. An athletes ability to express high RFD is a function of overall strength levels and being able to rapidly express high power outputs. Research in rugby has shown that a key factor distinguishing the elite from junior players is their peak power outputs. The F-V curve is crucial when developing programs for power. Strength must be maintained so power does not decrease when training for speed. Sprints following squats decreased sprint time, increased max strength and increased vert jump in 12wk for bball players compared to control The difference between starters and nonstarters in a game can also be reliably predicted from maximal strength and power-generating capacity In basketball, volleyball and softball significant correlations have also been found between max strength, peak power and agility test times High mechanical power outputs are reliant on 1. Applying high levels of force rapidly 2. The ability to express high contraction velocity There is an inverse relationship between muscle contraction speeds and the force that can be generated as shown by the force-velocity curve As force and velocity are inter-dependent it follows that peak power occurs when both force and velocity are compromised in some way. RFD is a key component in expressing power as shown in a vertical jump - in this instance peak power does not occur at max force or velocity Athletes squatting 2 x BW can express greater forces compared to those ranging 1.4-1.7 x BW on vertical and horizontal jump tests . In football research has shown that a greater max squat leads to an increase in sprint speed and greater jumping ability than weaker players Maximal forces usually take >300ms to apply. However, many plyometric responses in sport have contraction times between 50ms-250ms ½ For this reason researchers recommend using ballistic training to help optimise the RFD and aid overall power development in sports 2/2 To constantly train strength is to constantly train with high force and low velocity and a minimal correspondence to peak power. To train for the sport at game speed with no resistance is to limit peak power based on a lack of strength and motor-unit recruitment. Training the F-V curve is essential to build strength and speed that can be expressed efficiently as power during the sport. The optimal loads for strength and power training are somewhat inconclusive with studies using heavy loads and some using mixed-load models. Strength vs. Power trained athletes - Strength athletes can express the greatest peak forces, but this occurs between 250ms-500ms 1/3 Power trained athletes show the greatest RFD compared to strength and control and from >100-220ms are able to show greater peak forces 2/3 Therefore RFD should be a key program consideration for most sports based on the reaction times of the players. Many of which are
Posted on: Mon, 01 Sep 2014 14:20:31 +0000
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