Power training is growing in popularity from youth athletes to the college and pro levels. The goal: increased power production.
Muscular power is an essential component of activities like running, jumping, cutting and throwing. Power training includes methods like high-load strength training, low-load speed and plyometric training and Olympic weightlifting. The key power output trait these training methods share is enhancing a muscle’s rate of force development (RFD) — the muscle or muscle group’s ability to develop maximal force very quickly.
Low-load jumping and speed exercises reach high velocities and limit the level of resistance before safety becomes a concern. Conversely, maximal force outputs are reached at slow speeds in heavy strength training.
Olympic lifts that are ideal for RFD training include the power clean, snatch, and clean and high pull. They create the best opportunity to increase force and velocity in the same exercise as resistance on the bar increases while maintaining high velocities through the full range of motion.
The relatively high degree of difficulty training with Olympic exercises can be challenging, making technique extremely important. However, studies have shown that in order to get its full benefit, the complete clean and snatch movements may not be required. The jump shrug, mid-thigh clean pull and mid-thigh high pull are variations of these movements that have been found to generate even greater RFD due to the fact that the bar doesn’t have to be successfully caught in these exercises. More athletes are able to take advantage of the RFD benefits of Olympic weightlifting before mastering the complete exercises.
To reach performance goals, jump training and heavy strength work have a place in an effective power training program. Olympic lifts and their variations maximize power improvement.
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Posted In Health Information, Orthopedics
