- The power level consists of one phase: Phase 5 power. Goals of phase 5: enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production. Power is a correlation between speed and force. You can increase those by increasing the load(force) or the speed(velocity). The power levels requires the client to train at heavy loads(85-100%) and high speeds. Power training has been shown to reduce sports injuries, especially ACL tears because most injuries occur during deceleration.
- Force-Velocity Curve pg. 446 – The amount of force that can be generated goes down as the velocity goes up and vice versa. Peak power output is not possible at maximal force so peak power is achieved at 60-70% of maximal force and 30-40% of maximal velocity.
- Size Principle pg. 447 – Force and power production can be maximized by increasing the number of motor units as well as the frequency those motor units fire. Henneman’s size principle – motor units are recruited from smallest to largest. Optimal strength training variables to recruit type 2 fibers are greater than 85% of one rep max loads, six or fewer reps and sets and 5 min rest periods.
- Tracking Progress in the Power Level pg. 447 – Use performance assessments to track progress like the vertical jump or 40 yard dash.
- Problems Related to Avoiding or Rushing the Power Level pg. 448 – Rushing in sets client up for frustration or injury. It’s important clients are competent in balance, body control, spatial awareness, and eccentric body strength before beginning power training. A drop jump from 24 inches can produce force up to five times a client’s body weight. Eccentric strength training and landing techniques should be taught before beginning power training. Older adults will benefit the most from the positive adaptations from the power phase so don’t count them out because of age.
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- Minimum criteria for safely participating in the power level are core and joint stability, a good strength base, optimal range of motion around the hips and ankles, and good neuromuscular control.
- Benefits of the power level pg. 449 – Increased muscular strength and power. Improved bone health: direct impact through dynamic loading is effective at increasing bone mineral density. Reduced effects of aging: low intensity activities does not provide enough stimulus to maintain type 2 muscle fibers. Power training for seniors can slow or reverse loss of type 2 muscle power. Elderly muscle power is more predictive of success with performing activities of daily living than strength. Improved sports performance: power training improves jumping power, sprinting speed, agility, endurance running, and injury prevention.
- Cardiorespiratory Training for the Power Level pg. 452 – Because power phase relies on the anaerobic energy system prioritize anaerobic system in cardio training rather than slow steady state cardio. Anaerobic interval training can develop aerobic capacity as well or better than aerobic training. It also burns more calories per unit of time as well as increasing your EPOC, post exercise calories burned. Stage 3 cardio training should be implemented during power training – warm up in zone 1 for 10 mins, workload increase every 60 seconds until the client reaches 86-95% hr. Spend 1 minute in zone 3 then reduce back down to 1 min in zone 2 then interval between 2 and 3 for 30 mins.
- SMR and Flexibility Protocols for the Power Level pg. 454 – SMR protocols are the same for stabilization and strength levels. Flexibility protocols should be done 3-7 times per week 3-10 exercises for 10-15 reps with 1-2 sets. Use dynamic stretching during power phase. Examples: prisoner squat, multiplanar lunges, single-leg squat touchdown, tube walking, medicine ball lift and chop.
- Core protocols for the Power level pg. 457 – Trunk movements performed as quickly as possible while maintaining safety. Examples: rotation chest pass, medicine ball pullover throw, and soccer throw. 2-3 sets up to two core exercises for 8-12 reps. Rest 0-60 seconds.
- Balance Protocols for the Power Level pg. 459 – In the power phase these involve dynamic movements in an unstable environment. Examples: multiplanar single-leg box hop with stabilization and multiplanar single-leg proprioceptive plyometrics with stabilization are examples. 2-3 sets of 1-2 balance power exercises for 8-12 reps.
- Reactive protocols for the Power Level pg. 460 – They can be performed as part of movement prep, combined with supersets with resistance exercises, and alone to develop maximal power. Neuromuscular demands from reactive power specific workouts can lead to injury or fatigue so they should be followed by a rest day. 8-12 reps, 2-3 sets, x/x/x tempo(as fast as possible), 0-60 second rest 2-4 days/week with 0-2 reactive power exercises.
- SAQ Protocols for the Power Level pg. 461 – Done as part of movement prep fast as can be controlled 3-5 sets of 6-10 agility drills for 3-5 reps with 0-90 second rest. Examples: partner mirror drill, agility ball drill, star cone drill, dynamic ladder drills.
- Resistance Training Protocols in the Power Level pg. 462 – Resistance training in power level uses supersets where a strength exercise is performed at 85-100% 1RM followed by a power exercise that is biomechanically similar performed explosively at 30-45% of 1RM. For example barbell squats followed by jump squats. Deadlifts followed by a power-clean. Combining strength and power leads to better results in both strength and power than when the exercises are done separately. Strength exercises with heavy loads leads to a heightened state of neuromuscular arousal that lasts 5-30 minutes so following up with a power exercise takes advantage of this arousal. 1-5 reps for strength and 8-10 reps for power in the supersets. Perform 3-5 sets of this complex with 1-2 min between supersets and 3-5 mins between circuits 2-4 times a week with 1 strength and 1 power superset.
- Common Mistakes Made in the Power Level pg. 465 – Too much volume, not using proper regressions, inappropriate exercise selection, and not cueing intensity.
- Integrating Power Level with Other Phases pg. 467 – Power training can be intimidating to clients. The stabilization and strength prepares a client for the power phase. When a client has progressed to the power level it is important to return to phase 1 or 2 so strength and endurance adaptations are not lost.
- Corrective Strategies for Strength Clients pg. 468 – Formative assessment – informal, quick assessment of movement proficiency during a workout to gauge level of progress and screen for new areas of concern. It’s important to address mobility concerns because of the technical nature of power phase training. Good targets for SMR are feet, calves, hamstrings, IT band, piriformis, and lats. Use static stretching to correct left/right imbalances and ankle/knee/hip flexion.