Muscle blog series: Part 7: Power:

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This is the next blog article in the series and will discuss muscle Power.
If your sport involves elements that are explosive and fast then power training will be beneficial. Even if you think your sport doesn’t involve power it probably does at some point. As always how much you do will depend on the demands of your sport.

What is Muscle Power?

Muscle Power is the ability to exert maximum force at high explosive speeds.
Muscle fibre type: Fast twitch so need to perform reps quickly. For example in a 100m sprint the foot contact time is less than 100ms but it takes 500ms to generate maximum force, so you need to train your body to lay down that force faster!

How should I train?

With Resistance or weights!
….but resistance slows down the movement
So..
You need to choose a weight that is high enough to recruit the correct fibres and fatigues early enough but can be moved quickly but under full control.
Stretch shortening cycle exercises are good: Plyometrics for both upper and lower body (medicine ball and using body weight)

Ballistic exercises: Acceleration through the rep
Low volume (short session time) to ensure quality and train this closer to peaking/ tapering times
Also your body gets used to the exercises so you should vary your exercises by changing them every 2- 4 weeks. Also you should re-test your 1RM every 2 weeks
Your workouts should be very short as the fibres you will be using will fatigue quickly.

How many reps should I do to improve Power?

30-60% 1 rep max for 3 reps with excellent quality and speed.
Sets: 3-5 with above parameters.

What rests do I need?

Basically you need to be fresh at the start of each set so the only signals your brain receives are all about force and speed (power) and not about fatigue. This is very likely to be over 3 minutes and more.

How often do I train?

Times per week: 2-3 for optimal recovery (Remember that you can train other types of fitness on other days)

What exercises are best for muscle Power?

You should start generic exercises first and then progress to a specific range and motion similar to your sporting actions.

Here are some examples of generic exercises:

Plyometric straddle box jumps
Choose a resistance that you can do quickly with good technique and you reach fatigue at 1 rep (i.e.: you can’t lift the 2nd rep)
Work out 30-60% of 1RM
Perform 3 reps x 3-5 sets

Sport Specific exercises:

Basketball:
Squat Jumps:
Work out 30-60% of 1RM
Perform 3 reps x 3-5 sets


Diving:
Tuck Jumps:
Work out 30-60% of 1RM
Perform 3 reps x 3-5 sets
Football:
Theraband kicking:
Work out 30-60% of 1RM
Perform 3 reps x 3-5 sets

So get on the right road to more power and improved performance!

If you need any further information or would like to book an appointment then call Hawkes Physiotherapy on 01782 771861 or 07866195914
Keep posted for the next article in the muscle blog series over the coming weeks.


WWW.HAWKESPHYSIOTHERAPY.CO.UK

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