Techniques, Modalities and Physiology of Power Flashcards
RFD:
- rate of force development
- how fast you can develop force
- a measure of explosive strength
- measured in N/s
- can be calculated for isometric, concentric and eccentric muscle actions
- can look at RFD in terms of early (< 100 ms) and late (> 100 ms) or movements that are fast SSC (< 250 ms) and slow SSC (> 250 ms)
Different ____ require different RFD.
sports
Correlation studies have shown that there is a strong relationship between ____ ____ and ____ ____ in both upper and lower body.
- peak power
- maximum strength
Significant correlations have been found between 1 RM squat and …
sport performance tests (CMJ, broad jump, T-test, 10m acceleration, sprint velocity)
Reactive strength:
- classic plyometrics
- depth jumps
- minimal ground contact (coupling time)
Heavy power:
- strength-speed/power
- heavy olympic lifts and derivatives
Heavy RFD:
late RFD (> 100 ms)
Light power:
- speed-strength/power
- olympic lifts with a focus on speed
- loaded jumps
Light RFD:
- early RFD (< 100 ms)
- concentric isokinetic training @ 180 degrees/s
Eccentric deceleration/breaking:
landings
Power outputs of Olympic lifting have been shown to be _____ as much as squatting.
twice
Olympic lifting: peak power outputs of ____W in the 2nd pull and jerk.
> 6000 W
Olympic lifting characteristics:
- closed kinetic chain movement
- triple extension at ankle-knee-hip
- plyometric actions
- RFD
Speed of execution for clean/snatch pull:
0.8s
Speed of execution for transition:
0.15s
Speed of execution for second pull:
0.2s
Speed of execution for jerk drive:
0.2s
Olympic weightlifting limitations:
- time consuming to teach
- high risk of injury (orthopaedic concerns)
- poor mechanical specificity
Poor mechanical specificity with Olympic weightlifting:
- direction of force only vertical
- cyclic regime difficult to achieve
- bilateral
Kinematic and kinetic parameters between snatch and ____ ____ are very similar.
vertical jump
Strong correlation between weightlifting performance and ____ ____ performance in weightlifters.
vertical jump
Strong relationship between isometric clean pull and _____ performance.
throwing
Olympic lifting exercises appear to produce _____ performance improvements than VJ exercises in physically active subjects.
broader
Olympic lifting exercises and order during competition:
- snatch
- clean and jerk
How are Olympic lifts scored?
- 3 attempts on each lift
- combined total of 2 heaviest successful lifts determines overall results within bodyweight category
Basic training guidelines of Olympic lifts:
- learn the receive/catch position first
- introduce lifts from jump (or hang) position
- 75-80% 1RM shown to produce highest power outputs
- 3-6x < 6 reps with full recovery (2-5 min) between sets
Traditional 1RM based prescription can be problematic when…
fluctuations in freshness and fatigue are considered
Advantages of velocity based training:
- autogregulated loading with target velocities based on normative values can increase quality of VCT training
- target loads can easily be prescribed with a less strenuous p1RM VBT test at the start of each workout
2 types of plyometric training:
- impact plyometrics
- non-impact plyometrics
2 types of impact plyometrics:
- maximal plyometrics
- submaximal plyometrics
2 types of non-impact plyometrics:
- submaximal plyometrics
- non-plyometrics
Maximal plyometrics are _____ plyometrics.
classical
Submaximal plyometrics are _____ plyometrics.
supplementary
Non-plyometrics are ______ activities.
preparatory/supplementary
2 types of classical plyometrics:
- functional plyometrics
- non-functional plyometrics
2 types of preparatory/supplementary activities:
- weight training
- jump throws etc.
Guidelines for depth jumps:
- magnitude of load (weight and height)
- amortization should be minimal
- 5-8 reps per exercise as a start or calculated force from body mass and drop height
- increase speed and acceleration before drop height or take off height
Sets and reps for depth jumps:
- 4 sets of 10 jumps for well conditioned
- 2-3 sets of 5-8 jumps for lesser conditioned athletes
- 1-2 times per week as part of special strength training prescription
Depth jumps should be utilized ____ days prior to a highly prioritized technical session.
3-4
Depth jumps should be conducted during what phases?
- related work
- sport specific
- pre-competitive
- competitive
- not used 10 days out from competition
Precursors for traditional plyometrics (shock training):
require a high level of eccentric and explosive isometric strength
How to attain high level of eccentric and explosive isometric strength:
- weightlifting derivatives
- descent of stairs
- compound lifts (ie squats, front and back)
- sometimes in quasi isometric regime
- 1.5-2.0 BW 1RM back squat?
- use of non-counter movement jumps (broad and vertical)
- depth landings
Non-impact plyometrics:
- not against an external object
- still develops rapid explosive myotatic stretch reflex
- usually combined with resistance training
- focus on limb speed
