Title: Multi-Dimensional Concept of Power Implications for Training and Performance
1Multi-Dimensional Concept of PowerImplications
for Training and Performance
- CRAIG J. CISAR, Ph.D.
- CSCS, D, NSCA-CPT, D
- DEPARTMENT OF KINESIOLOGY
- SAN JOSE STATE UNIVERSITY
2DEFINITION OF POWER
- WORK/TIME
- WORK FORCE X DISTANCE
- (FORCE X DISTANCE)/TIME
- VELOCITY DISTANCE/TIME
- FORCE X VELOCITY
3FACTORS LIMITING POWER
- FORCE
- CONTRACTILE PROTEIN IN SARCOMERE
- ACTIN
- MYOSIN
- NOTE TOTAL FORCE ACTIN MYOSIN BINDING PLUS
ELASTIC STORED ENERGY
4FACTORS LIMITING POWER
- ELASTIC STORED ENERGY LOCATED IN
- MUSCLES
- TENDONS
- NOTE ELASTIC ENERGY IN TENDONS HAS GREATER
FORCE POTENTIAL THAN ELASTIC ENERGY IN MUSCLES,
BUT IS LIMITED IN USE DUE TO THE NECESSITY TO
OPTIMIZE COORINATED MOVEMENT FORM
5FACTORS LIMITING POWER
- STRETCH REFLEX MECHANISM
- PRESTRETCH OF MUSCLE TO 120 OF NORMAL
RESTING MUSCLE LENGTH - MORE OPTIMAL BINDING OF ACTIN AND MYOSIN
- MUSCLE SPINDLES DETECT STRETCH EVOKING
REFLEX CONTRACTION BY THE STRETCHED MUSCLE - EXAMPLES (1) CONTRACTING AGONIST STRETCHES
ANTAGONIST AND (2) DURING THE ECCENTRIC PHASE OF
PLYOMETRICS -
6FACTORS LIMITING POWER
- MOVEMENT SPEED AND REACTION TIME
- CENTRAL AND PERIPHERAL NERVOUS SYSTEMS
- NEUROTRANSMITTER CONCENTRATIONS
- MYELINATION OF AXONS
- INTRAMUSCULAR ENZYME CONCENTRATIONS OF
PHOSPHAEN (ATP-PC) METABOLISM - MYOSIN ATPASE
- CREATINE PHOSPHOKINASE
- ADENYLATE KINASE
7WAYS TO IMPROVE POWER
8INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES
- NEURAL ADAPTATIONS
- CENTRAL NERVOUS SYSTEM
- ENHANCED ACTIVATION OF MOTOR TRACTS FROM
THE PRIMARY AND PREMOTOR CORTEXES - PERIPHERAL NERVOUS SYSTEM INCREASED
RECRUITMENT OF MOTOR UNITS
9INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES
- INCREASED CONTRACTILE PROTEIN VIA MUSCLE
HYPERTROPY (I.E., MUSCLE FIBER SIZE) - HIGH VOLUME STRENGTH TRAINING PROGRAM
- INCREASED HYPERPLASIA (I.E., MUSCLE FIBER
NUMBER) - HIGH INTENSITY STRENGTH TRAINING PROGRAM
- gtNEURAL ADAPTATIONSgtHYPERTROPHYgtHYPERPLASIA
10INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES
- MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
- FAST-TWITCH MUSCLE FIBERS GREATER FORCE
PRODUCTION - FAST-TWITCH MUSCLE FIBERS
- FASTER SPEED OF CONTRACTION
- FAST-TWITCH MUSCLE FIBERS GREATER FORCE
PRODUCTION AT FASTER SPEEDS OF MOVEMENT
11MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
12INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION
- MUSCLE FIBER TYPE
- FAST-TWITCH MUSCLE FIBERS
- FASTER SPEED OF CONTRACTION
13MUSCLE FIBER TYPE
14INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION
- FORCE VERSUS RESISTANCE
- INCREASED FORCE AND/OR DECREASED
RESISTANCE INCREASED MOVEMENT SPEED - ACCLERATION FORCE/MASS
- INCREASED FORCE AND/OR DECREASED MASS
(E.G., FAT MASS) INCREASED ACCELERATION
15INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION
- COORDINATION
- SYNCHRONUS RECRUITMENT OF MOTOR UNITS
- AGONIST MUSCLE VERSUS ANTAGONIST
- BALANCED INTERACTION BETWEEN
- AGONISTIC MUSCLE AND ANTAGONIST MUSCLE
16INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION
- DECREASE REACTION TIME AND HENCE
- MOVEMENT TIME
- CENTRAL AND PERIPHERAL NERVOUS SYSTEMS
ADAPTATIONS - INCREASE DISTANCE OF FORCE APPLICATION
- TRAINING
- DEVELOPMENT MOVEMENT SKILLS AND
- TECHNIQUE
-
-
17POWER NEEDS ANALYSIS
18FORCE VERSUS VELOCITY
19PERCENT OF MAXIMAL POWER VERSUS VELOCITY
20TRAINING AND PERFORMANCE IMPLICATIONS
21SPECIFICIY OF TRAINING
- FORCE VERSUS VELOCITY
- NEEDS ANALYSIS
- HIGHER FORCE CAPABILITIES AT SLOWER
VELOCITY OR LOWER FORCE CAPABILITIES AT
FASTER VELOCITY OR BOTH? - CAN EITHER END OF THE FORCE VELOCITY
CONTINUUM BE IGNORED?
22SPECIFICIY OF TRAINING
- NEEDS ANALYSIS
- WHICH MUSCLE GROUPS NEED TO BE POWER TRAINED?
- DOES THE POWER TRAINING NEED TO BE SIMILAR
FOR ALL MUSCLE GROUPS? - CAN ANY MUSCLE GROUPS BE IGNORED IN TERMS
OF POWER TRAINING?
23SPECIFICIY OF TRAINING
- NEEDS ANALYSIS
- RANGE OF MOTION
- THROUGH WHAT RANGE OF MOTION DOES POWER
NEED TO BE DEVELOPED? - BE CREATIVE IN SELECTING AND DEVLOPING
EXERCISE TRAINING TECHNIQUES THAT MIMIC THE
REQUIRED RANGE OF MOTION
24SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS
OPEN-CHAIN KINETIC EXERCISES
25SPECIFICIY OF TRAINING
- CLOSED-CHAIN KINETIC EXERCISES
- IN CLOSED-CHAIN EXERCISES THE DISTAL SEGMENT
(E.G., HAND OR FOOT) IS FIXED WHILE THE
PROXIMAL SEGMENT MOVES - EXAMPLE IN WEIGHT BEARING EXERCISES THE
BODY MOVES OVER THE HAND OR FOOT - NO LINK WITHIN THE CHAIN CAN MOVE
INDEPENDENTLY OF THE OTHERS ALL ARE AFFECTED
BY MOVEMENT OF ONE SEGMENT
26SPECIFICIY OF TRAINING
- OPEN-CHAIN KINETIC EXERCISES
- IN OPEN-CHAIN EXERCISES THE DISTAL SEGMENT
MOVES FREELY IN SPACE - IN OPEN-CHAIN EXERCISES THE MOTION OF
ADJACENT JOINTS IS NOT PREDICTABLE AS THEY MAY
MOVE INDEPENDENTLY OR TOGETHER
27SPECIFICIY OF TRAINING
- CLOSED-CHAIN KINETIC EXERCISES
- LOWER-EXTREMITY MOVEMENTS IN SPORTS ARE
PRIMARILY CLOSED-CHAIN - CLOSED-CHAIN EXERCISES CAN BE USED TO
IMPROVE STRENGTH, POWER, STABILITY, BALANCE,
CORDINATION, AND AGILITY - CAPABLE OF GENERATING LARGE FORCES BUT AT
SLOWER VELOCITIES - MORE BALANCED MUSCLE ACTIVATION AND FORCE
PRODUCTION - CONSIDERED TO BE MORE FUNCTIONAL
-
28SPECIFICIY OF TRAINING
- OPEN-CHAIN KINETIC EXERCISES
- PRODUCE HIGH VELOCITY MOVEMENTS
- SUCH AS THROWING OR KICKING A BALL, SWINGING
A GOLF CLUB OR BAT, OR SWINGING THE LEG DURING
RUNNING OR ARM DURING SWIMMING - HENCE, IMPORTANT DURING MANY SPORTS AS WELL
AS DAILY ACTIVITIES - BETTER AT ISOLATING MUSCLES THAT ARE WEAK
29SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS
OPEN-CHAIN KINETIC EXERCISES
- NEEDS ANALYSIS
- WHICH TYPE OF CHAIN KINETICS NEEDS TO BE
DEVELOPED? - OPEN CHAIN OR CLOSED CHAIN OR BOTH?
- BE CREATIVE IN SELECTING AND DEVELOPING
EXERCISE TRAINING TECHNIQUES THAT MIMIC THE
REQUIRED CHAIN KINETICS
30SPECIFICIY OF TRAINING
- FAST-TWITCH MUSCLE FIBER TYPE
- GREATER FORCE
- GREATER SPEED (I.E., VELOCITY)
- GREATER POWER
- CAN TRAINING INCREASE THE SIZE (HYPERTROPHY)
AND/OR NUMBER (HYPERPLASIA) OF FAST-TWITCH
MOTOR UNITS? - HYPERTROPHY HAS LONG BEEN ACCEPTED
- HYPERPLASIA DOCUMENTED IN CROSS- SECTIONAL
AND LONGITUDINAL STUDIES - CAN TRAINING CHANGE MUSCLE FIBER TYPE?
- MUSCLE FIBER TYPE CONVERSION HAS BEEN
QUESTIONED -
31MUSCLE FIBER TYPE CONVERSION
32SPECIFICIY OF TRAINING
- PHOSPHAGEN (ATP-PC) ENERGY SYSTEM
- HIGHEST POWER (KCAL/SEC)
- LOWEST CAPACITY (TOTAL KCAL)
- PRIMARY ENERGY SYSTEM USED IN POWER ACTIVITIES
- DEVELOPMENT OF ATP-PC ENERGY SYSTEM
- HIGH INTENSITY, SHORT DURATION ACTIVITY
- LONGER REST PERIODS TO REPLENISH ATP-PC
- 25-30 SECONDS TO REPLENISH 50
- 2-3 MINUTES TO REPLENISH 100
33GENERAL TRAINING GUIDELINES
- HIGH FORCE DEVELOPMENT CONCENTRIC STRENGTH
TRAINING - 2-4 SETS USING A 2-4 RM (90-95 OF
- 1-RM) WORKLOAD PERFORMED 3-5 DAYS PER WEEK
WITH A 2-5 MINUTE - REST PERIOD
- MOST FREQUENTLY USED WITH MULTI- JOINT, CORE
EXERCISES (I.E., MULTI- JOINT EXERCISES
INVOLVING ONE OR MORE LARGE MUSCLE GROUPS) FOR
SINGLE-EFFORT EVENTS
34GENERAL TRAINING GUIDELINES
- HIGH SPEED DEVELOPMENT CONCENTRIC STRENGH
TRAINING - 2-4 REPETITIONS PER SET, 3-4 SETS PER
EXERCISE USING A 30-60 1-RM WORKLOAD WITH
A 2-5 MINUTE REST PERIOD - USED WITH MULTI-JOINT POWER EXERCISES (E.G.,
POWER SNATCH, POWER CLEAN, HANG CLEAN, PUSH
JERK, AND PUSH PRESS) FOR MULTIPLE-EFFORT
EVENTS AGAINST A MODERATE (60 1-RM
WORKLOAD) TO LIGHT (30 1-RM WORKLOAD)
RESISTANCE
35GENERAL TRAINING GUIDELINES
- PLYOMETRIC TRAINING
- IN-PLACE, SHORT RESPONSE, AND LONG RESPONSE
EXERCISES - LOWER BODY EXERCISES INVOLVING
- QUICK FEET MOVEMENTS, SKIPS, HOPS, JUMPS, AND
BOUNDS WITH OR WITHOUT CONES, HURDLES, BOXES,
ETC. - UPPER BODY EXERCISES INVOLVING MEDICINE
BALLS AND BODY WEIGHT WITH OR WITHOUT BOXES
36GENERAL TRAINING GUIDELINES
- SPEED TRAINING
- SHORT INTERVAL, REPETITION TRAINING USING
WORK BOUTS OF 2-3 SEC UP TO 30 SEC WITH A
WORKREST RATIO OF 13 OR 15 AND A PASSIVE
RECOVERY - ACCELERATION SPRINTS - GRADUAL INCREASES IN
SPEED FROM JOGGING TO STRIDING TO SPRINTING IN
50-100 METER SEGMENTS
37GENERAL TRAINING GUIDELINES
- SPEED TRAINING
- HOLLOW SPRINTS - TWO SPRINTS WITH A PERIOD OF
WALKING OR JOGGING IN BETWEEN BETWEEN EACH
SPRINT - SPEED TRAINING - REPEATED SHORT, MAXIMAL
SPRINTS WITH COMPLETE RECOVERY BETWEEN EACH
SPRINT - OTHER SPEED DRILLS
38GENERAL TRAINING GUIDELINES
- AGILITY TRAINING
- IMPROVE REACTION TIME
- IMPROVE EXPLOSIVE CHANGE OF DIRECTION
CAPABILITIES - FLEXIBILITY TRAINING
- IMPROVE DISTANCE THROUGH WHICH FORCE CAN BE
EXPLOSIVELY APPLIED - BALANCE TRAINING
- PROVIDE A STATIC AND DYNAMIC FOUNDATIONAL
PLATFORM FOR EXPLOSIVE MOVEMENT
39EXAMPLES OF TRAINING MODALITIES
- BODY WEIGHT
- WEIGHTED CHEST VESTS
- ANKLE AND WRIST WEIGHTS
- BARBELLS AND DUMBBELLS
- MEDICINE AND KETTLE BALLS
40EXAMPLES OF TRAINING MODALITIES
- OTHER EQUIPMENT TO IMPROVE STRENGTH, SPEED,
AGILITY, AND/OR BALANCE - RUBBER BANDS AND TUBING
- BOXES, STEPS, HURDLES, AND CONES
- SLIDE BOARDS
- LADDERS
- RINGS AND DOTS
- TUBING/CORDS, HARNESSES, AND BELTS
- PARACHUTES (E.G., POWER CHUTES)
- MATS AND STABILITY BALLS
- BALANCE ROLLERS, DISCS, BEAMS, AND BOARDS
- OTHER - BE CREATIVE AND HAVE FUN!
41THANK YOU VERY MUCH!