- The amount of weight moved.
- The speed at which the weight is moved in a specific direction (velocity).2
Sunday, December 4, 2016
Enhancing Human Performance Through Nutrition and Resistance Training
This blog is to discuss the specific resistance training adaptations that are designed to increase one’s power output, a common denominator that is a staple of any athletic-based training program. Going back almost as far as sports themselves, coaches and athletes alike have always been looking to improve in one category of physical fitness synonymously across the board. That category being power. Power is the determinant in what makes athletes fast, strong, possess a strong jumping ability, etc. “Power is the ability of the neuromuscular system to produce the greatest possible force in the shortest amount of time.”1
How does a coach design a resistance program based on solely the development of power? Similarly to strength training, it revolves around the idea of specificity. Specificity is the term most commonly associated with the specific adaptability that the body goes through to try and compensate for the type of exercise an individual is performing at the time. Basically, if an athlete wants to become more powerful, they tailor their workouts to include mostly power-based moves, and the body will adapt to that by increasing its power potential. The two main principles behind developing power through resistance training are:
If an individual incorporates these two principles into their training regime appropriately, they can expect to see a noticeable increase in power. It’s also worth noting that training for power is a very advanced form of resistance training, and should not be utilized by individuals who are to be considered “beginners” when it comes to weight training.
When used properly, power training is the most effective way for athletes and weekend warriors alike to experience increases in functional performance such as speed, endurance, quick-twitch muscle reflex, etc.
1Clark, M., Lucett, S., & Corn, R. J. (2008). NASM essentials of personal fitness training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.
2Gentilcore, T. (n.d.). How to Train For Power | T Nation. Retrieved November 18, 2016, from https://www.t-nation.com/training/how-to-train-for-power