Programming for Physiological Adaptations - Power Flashcards
Define “power”
the ability to perform work as quickly as possible - power is rate dependent
Define “rate of force development”
how fast force can be developed - a measure of explosive strength
How is RFD classified?
early (<100ms) and late (>100ms) or movements that are fast SSC (<250ms) and slow SSC (>250ms)
What are some factors that improve RFD?
muscle-tendon stiffness, hypertrophy, muscle CSA (pennation angle), fiber type composition (genetics), muscle activation (neuromuscular contribution, MU discharge rate)
When is it more beneficial to work on general strength instead of RFD?
beginner/novice athletes who do not have hypertrophy to feed strength
What is the relationship between strength and power?
the relationship diminishes as strength gets closer to ceiling - more highly trained strength component = need for more specific power training to maximize power development (so power may be most important factor in sports performance)
When is power training generally included in an annual plan?
power training cycle in late stage of annual training plan - but need a needs analysis to think about if it’s logical/practical for their sport
What is the target strength ability of reactive strength, and how is it trained?
stretch-shorten cycle ability - classic plyometrics and other jump training
What is the target strength ability of heavy power, and how is it trained?
maximal muscle power - strength-speed/power, heavy Olympic lifts and derivatives
What is the target strength ability of heavy RFD, and how is it trained?
late rate of force development - late RFD (>100ms)
What is the target strength ability of light power, and how is it trained?
maximal muscle power - Olympic lifts with a focus on speed, loaded jumps
What is the target strength ability for light RFD, and how is it trained?
initial rate of force development - early rate of force development (<100ms)
What is the target strength ability for eccentric deceleration/breaking, and how is it trained?
landings
What are the 5 phases of the stretch-shortening cycle?
1) initial momentum phase
2) electrotechnical delay phase
3) amortization phase
4) rebound phase
5) final momentum phase
What happens when exercises are chosen that extend the amortization phase?
may not actually get the desired power adaptation due to increase ground contact time - not controlling eccentric phase to reaccelerate, so doesn’t possess strength to capitalize on the amortization phase and train the stretch-shortening cycle to benefit RFD
What is the difference between traditional and non-traditional plyometrics?
traditional plyometrics utilize the stretch-shortening cycle, where non-traditional plyometrics break up the movements (but some may be traditional when coached correctly, such as lateral bounds)
What are some of the benefits of plyometrics?
simple to employ, can do in large groups, coached easily, can be good stand-in to improve RFD and use of stretch-shortening cycle vs. weightlifting derivatives
Why is dynamic correspondence important?
usually getting sport-specific plyometrics through doing sport, so need to look at other opportunities/buckets that are getting empty - about 80% of training should be general and about 20% should be sport-specific
What are some considerations for programming plyometrics in warm-up or prep?
low intensity, movement fundamentals, moderate neuromuscular coordination, minimal SSC (because that would require them to be fully “on”)
What are some considerations for programming plyometrics in pre-RT?
high intensity, specific, moderate-high demand SSC, high neuromuscular demand, requires appropriate rest
What are some considerations for programming plyometrics in post RT?
not commonly used - low neuromuscular demand, low risk/non-complex/basic/fundamental movements - not really much value because of the higher risk associated
What are some considerations for programming plyometrics within RT?
contextual interference, contrast training > post-activation potentiation, work capacity > prescription via needs analysis
What are some prescription considerations for plyometrics?
less is often more - more drills = more time on skill acquisition, so want 1-2 exercises most relevant to desired training effect
reps appropriate to intensity - max effort (1-3), sub-max (3-5), technique (5-8 - variable)
total volume prescribed - training age/physical literacy, other stressors/fatigue, coach’s eye for quality (live performance of exercise)
What are some prescription considerations for programming plyometrics for a large group?
physical space and equipment required, complexity of exercise and how much coaching needed, regressions and progressions (consider regressing exercise based on variety of group)
When do different factors occur on the force-velocity curve?
max strength - 90-100% 1RM
strength-speed - 80-90% 1RM
peak power - 30-80% 1RM
speed-strength - 30-60% 1RM
max velocity - <30% 1 RM
How can programming affect the force-velocity relationship?
ideally looking for long-term structured plan, but need the time and resources (always consider who you’re working with) - might want to program to express greater force at lower velocity, etc. - one exercise programmed differently can influence all different sections of force-velocity curve
