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Module 6.2. EXPLOSIVE POWER. Power = moving a weight as fast as possible. POWER. How hard you hit shots, slaps, flicks How quickly you respond & react to an opponent. THE POWER CONTINUUM. THE POWER CONTINUUM. Unlikely to reach top speed Acceleration is more important
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Module 6.2 EXPLOSIVE POWER
Power = moving a weight as fast as possible POWER • How hard you hit shots, slaps, flicks • How quickly you respond & react to an opponent
THE POWER CONTINUUM • Unlikely to reach top speed • Acceleration is more important • Loads around 60-70% of max • Focus on speed of movement
TYPES OF MUSCLE FIBERS • Type 1 (slow) • Type 2a (fast) • Type 2b (fastest) Power develops type 2b muscle fibers
power training methods • Plyometrics (bodyweight; speed-strength) • Olympic lifting (heavier load; strength-speed) • Medicine balls (low-moderate weight, replicates rotational movement) Base level of fitness & strength before introducing power training
example of periodised strength & power Phases • Phase 1 - Endurance (2-3 x12-20 reps) @ 70% • Phase 2 - Prepare for maximum strength phase (3-4 x 8-12 reps) @ 80% • Phase 3 - Maximum strength (5 x 5 reps) @ 90% - *advanced lifters only* • Phase 4 - Power /power endurance (3-4 x 5-10 reps) @ 60-70% • Phase 5 (season starts)- Maintain fitness, strength & power
GUIDELINES FOR POWER TRAINING • Only introduced once base level of strength is built • Power always before strength exercises • Max 2-3 sessions per week • Allow 48 hours between sessions (recovery) • Full rest time between sets (normally 2-3 mins) • Always focus on correct technique • Stretch and work on flexibility
GUIDELINES FOR PLYOMETRICS • Perform on a soft surface (i.e. grass) • Focus on landing softly • Build strength base first • You shouldn’t have pain in joints • Allow sufficient rest to avoid overtraining & reduce risk of injury
PLYO CONTACTS PER SESSION • Beginners: 40-80 contacts per session • Intermediate: 60-100 contacts per session • Advanced: 100-140 contacts per session
PHASES OF PLYO’S • Phase 1 - Jump up (squat jump) • Phase 2 - Jump over an object (double leg hops over hurdle) • Phase 3 - Single leg jumps (single response) • Phase 4 - Repeated bounds (multiple jumps & hops)
power training for youth • Kids run and jump everyday • Resistance training supports natural movements • Opt for lower intensity plyometrics • Decrease sport related injuries after strength base
Power = moving a weight as fast as possible PRINCIPLES OF POWER • Always power before strength exercises • Build strength base first before power program
THE POWER CONTINUUM • Power sits between strength and speed • Power is most important for hockey players • Loads around 60% of maximum • Focus on speed of movement