Now Check All About Training for Power

Strength training is an integral part of the functional training puzzle for both athletes participating in competitions and for clients from the general population. The impact of progressive high-speed movements trains the nervous system to engage high-threshold motor units, stabilizes and reflexives joints, and also develops the elasticity of local tissues necessary to withstand the demands of high-speed sports, which makes them a valuable tool for improving performance and reducing health problems.

Purposeful and high-speed throwing of balloons with small/medium-weight medications contributes to the involvement of the high-threshold motor apparatus necessary to increase the strength of the upper body and upper body. In addition, throwing a medicine ball over your head with an emphasis on the speed of the shot can be especially useful for preparing the shoulder for the eccentric loads that occur during the slow-down phase of the throw.

Clients from the general population can benefit greatly from power-oriented training and should prioritize it in their training program. Of course, with age, our nervous system loses the ability to coordinate strong contractions of motor units with a high threshold. Studies show that the inability to express the strength of the extensors of the lower extremities leads to a decrease in walking speed and increases the risk of tripping and accidentally falling. In this sense, strength exercises such as jumping, jumping and jumping should be included in programs for the general population in order to maintain neuromuscular efficiency with age.

Each driving force exists in a continuum that varies from absolute force to absolute velocity. A balanced program should cover the entire spectrum of the force-to-force ratio curve, including the elements absolute strength, heavy tool power, light tool power, and absolute speed. I should note that “power” training is customer-oriented and should be scaled according to its capabilities.

Explosive, powerful, fast, agile, there are many ways to describe someone or something that seems to be moving very fast. Maybe it’s someone throwing a baseball, jumping over a fence, or maybe it’s as simple as getting up and down from the ground. From athletes to weekend warriors, children and an aging population, we all need a certain power output.

For athletes, the main thing is to improve their results for better sports. For the elderly, it is necessary to perform daily duties well.

It seems that the body loses the ability to lose strength almost 3 times faster than it loses strength.

In a state of body fitness, the development of energy is usually a process consisting of three parts. In an ideal world with a healthy client, strength training is conducted in three different ways.

Method 1 – Development of light and power

Light and power are basically throws with a medicine ball. Lightweight tools (usually less than 5K) are used to improve performance in a number of models. The key point here is that the weight of the instrument can be chosen depending on the strengths and/or needs of the athlete or client.

For us, as a rule, light and power are divided into air throws, chest throws, handclaps and rotational patterns. When working in the air, we rarely rise above 3 kg or 6 pounds. for breaststroke jumps, we use 8-10 pounds.large balls of this type work best. We usually use the same 8-10 pounds. PB balls for rotation force. PB balls are great because they emphasize the concentric part of the throw. With light and energy, the charge really gets out of control. Everyone we train throws medical balls.

Young or old, they leave everything. With this method, light tools are scattered at high speed. With medical balloons, we can more easily access the high-speed end of the force-speed curve, since the load is light and it is easy to accelerate. Lightweight tools such as a medical ball can also be used to strengthen the lower body, although we rarely do this in SOF.

Method 2-Potency of body weight

The strength of the body weight is, in fact, the plyometrics of the lower body. In self-weight training, we deal with a wide range, from athletes with high elasticity to individual overweight workouts. With the strength of body weight, trainers and trainers should be much more careful than when training with a medical ball.

In bodybuilding, body weight becomes a complex but not impossible constant that needs to be taken into account. As I have already said, in our programs, everyone launches balloons with medicines. In an ideal world, everyone will work equally with their own weight and body strength. Unfortunately, the client’s body weight is a constant force that can be significantly increased by gravity. Energy work with your own weight contributes to the production of energy in the hips and legs, but proper progressions are necessary.

It is important to note that what is included in the athlete’s warm-up program can be considered as strength work with his own weight for a regular client. Body weight strength (mainly jumping and jumping exercises) should be used with extreme caution. The TRX belt is an excellent tool for power-building work for mature customers, as holding on the belt allows you to work on power-building with a gradual increase in body weight as a percentage.

The important key points here again are the velocity component and the eccentric reaction to gravity.

Method 3-Heavy tool force

For heavy work with tools, the tool used is usually divided into two categories. Athletes or clients will use external loads in the form of weights or Olympic crossbars.

Again, the vast majority of our customers will use this third method. An exception may apply to some of our elderly clients or clients suffering from chronic back pain. As a rule, clients of uncompetitive older athletes will not ride Olympic lifts. I think that the Olympic ascent for mature people is a bad choice on the risk-reward or risk-benefit scale. Our healthy mature clients will use the kettlebell swing to develop external energy. Kettlebell has a much smaller learning curve and lower loads.

The development of potency is vital for both athletes and non-athletes. It is obvious that athletes need strength to improve their results, and mature ones need performance to compensate for the rapid loss of contractility associated with aging. It can be argued that older people need productivity more, because science has shown us that mature people lose strength faster than strength. However, the process should proceed logically. As we mention so often, the key point is to choose the right tool for the right job. As coaches, we often drill square joints into round holes in our desire to use the elevator or exercise. What is good for a 20-year-old athlete can be a possible disaster for a 40-year-old businessman.

Everyone needs to develop strength, it may seem a little different for each person.

Strength training is an integral part of the functional training puzzle for both athletes participating in competitions and for clients from the general population. The impact of progressive high-speed movements trains the nervous system to engage high-threshold motor units, stabilizes and reflexives joints, and also develops the elasticity of local tissues necessary to withstand the…

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