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When we think of individuals who should incorporate power, or velocity based training in their programming we think of explosive athletes. Football players, sprinters, shot put throwers, and the most obvious, olympic weightlifters.
The goal for all of them is to generate force at the highest speed possible.
But what about the everyday, average person who is simply trying to get a little stronger or put on some muscle mass? They surely don’t need to train for power, right? While they probably don’t need to train for power the way these athletes do, there are still benefits for the average person to incorporate into their training plans.
Let's break it down...
The equation for power is simply P = Force x Distance / Time.
To visualize this, think of a squat. If you squatted 100lbs at a height of 3 feet in 1 second your power would be 300. But, if you squatted 100lbs at a height of 3 feet in .5 seconds your power would be 600.
You moved faster, thus your power was doubled. In essence this is 1 way to train for power and to progress within weight lifting.
This is simply an example to illustrate the concept of the equation. There are ways to train for power that don’t involve using weights at all which are more effective at getting all of the desired benefits.
PLYOMETRICS TRAINING
One of the best methods to train for power is to utilize plyometrics training. Plyometrics are a form of exercise in which an isometric-type overload, using the myotatic (stretch) reflex, is produced by means of an eccentric contraction. The muscle is fully stretched immediately preceding the concentric contraction, and the force of the concentric contraction can be enhanced if it is immediately preceded by a rapid eccentric contraction of the same muscle.
Think of doing a bout of 5 repetitive jumps. As you land after the first initial jump your ankles, knees, and hips all bend putting a fast eccentric stretch on the lower body musculature. This is followed by explosive contracting of those muscles to allow you to repeat the jump at the same or even greater height and speed. The main goal of the jumps being to gain height and minimize the time your feet are in contact with the ground.
When we perform plyometrics we are performing anaerobic exercise. This is why most jumping should not be performed as a part of a cardio routine. Especially if you’re trying to get the most benefits out of jumping. It requires great force, energy, and skill to perform even 5 repetitive jumps with quality form and effort. Now imagine trying to maintain the same level of explosiveness for 20 reps OR even 10 sets of 5 reps. It’s nearly impossible. As our energy stores to perform these repeated jumps goes down we increase our risk for injury too!
As a result of plyometric training, changes occur both at the muscular and neuronal level. The muscle groups ability to respond more quickly and powerfully to slight and rapid changes in muscle length are enhanced. The neuromuscular system is also conditioned to allow for faster and more powerful changes of direction. By reducing the time needed for the change in direction, increased speed and power result.
These benefits are particularly notable for anyone who intends to participate in activities that require quick changes of direction or jumping like basketball, tennis, volleyball, and softball to name a few. Not only will they help with performance, but they will also prepare tissue for the demands of recreational sport.
How to incorporate plyometrics
You may be asking how you can incorporate some plyometrics periodically into your training calendars. The good news is that you don’t need to do plyometrics every workout or even every training block.
You can incorporate a small dose of them for 2-4 weeks every 3-4 months and see sustained benefits from them. 1-2 exercises for upper and lower body each should also be sufficient.
Standard recommendations for plyometrics are to perform them at the beginning of a workout when incorporated. 1-3 sets of 3-6 reps (remember these should be low volume and explosive).
Here is a list of exercises with links to see how to perform them that you may want to think about incorporating:
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