Power Training...

Traditionally, athletes have used heavy resistance lifting exercises to improve strength and ultimately performance. Such exercises would usually be conducted with 85% of the one-repetition maximum for 4 to 6 repetitions. However, with the development of more sophisticated training programs, athletes are combining several methods such as plyometric exercise, dynamic weightlifting and both together, in order to develop explosive movement and power.

Essentially, heavy resistance training and plyometric exercises have been known to improve power in athletes. As a result, experts have combined the two in programs in order to achieve even better results. In other words, programs are now best designed to combine strength and speed to create power. This translates to explosive movement on the court, on the field, on the track or any other venue of competition.

In fact, the latest research indicates that maximal strength levels can be significantly increased by using lighter weights (30% to 60% of the one-repetition maximum) while engaging in highly accelerated movements often simulating the actual motions of a given sport. This type of training is called "complex training" and can lead to rapid gains in power output for athletes.

It should be noted that this type of training is very stressful and should not be implemented for longer than a 3 month period. However, it should be a component of your regimen at times when short periods of training are available so as to best prepare for competition.

For more information, I suggest picking up a copy of "Jumping Into Plyometrics". You will be on your way to a more powerful you.

Nuff said...