Power training involves exercises which apply the maximum amount of force as fast as possible on the basis that strength + speed = power.Kent, Michael, 'Power' in Oxford Dictionary of Sports Science & Medicine, Oxford: OUP, 1998 Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment. Power training programmes may be shaped to increase the trainee's ability to apply power in general, to meet sports specific criteria, or both.
Specific forms of power training There are various forms of power training which may be used singularly or in combination with one another.
Plyometrics
Plyometric training typically involves jumping exercises. These exercises may begin from the feet only or also involve taking off from the hands such as is found in a plyometric push up. Plyometric may also refer to exercises which involve similar quick movements of the body performed in a repetitive manner, such as repeatedly throwing a medicine ball in the air, catching it, and throwing it up again and so forth. Usually, an exercise is considered plyometric or not based upon its speed, the rapidity of its repetitions, and the extent to which it utilises the body's stretch-shortening cycle. This cycle is where a muscle alternately lengthens (an eccentric action) and then shortens (a concentric action) in quick succession, typically as part of one repetition of an exercise. The performance of repetitive jumps and sprinting both clearly emphasise the stretch shortening cycle.Kent, Michael, 'Plyometrics' in Oxford Dictionary of Sports Science & Medicine, Oxford: OUP, 1998 By utilising and enhancing the power generating nature of this cycle, plyometric training specifically seeks to enable an athlete to perform all parts of an exercise faster. For example, plyometric jumps are performed in rapid succession by increasing the speed of both the jumping and landing phase i.e. exploding upwards into the jump faster and crouching faster to absorb the impact when landing, means multiple repetitions can be performed more rapidly. Training in this manner has direct carry over to achievement in many athletic and sporting disciplines as they tend to require similar quick actions e.g. many sportspeople sprint during a game. As with all forms of power training, it is recommended to athletes that they first make sure that they are technically proficient in the exercise and can maintain good form, and that they are in good physical condition in general, before making the exercises increasingly explosive in nature.
Loaded plyometrics Loaded plyometrics, also known as weighted jumps, refers to the addition of a load, or weight, to jumping exercises. Jumping up and down with a trap bar for instance, or with a barbell held over the head. Loaded plyometrics may increase explosive power more so than unloaded plyometrics.Hansen, Derek, Kennelly, Steve, 'Equipment' in Plyometric Anatomy, Leeds: Human Kinetics, 2017 Two people can also co-operate in order to perform loaded plyometric exercises. For example, one person can carry the other on their back while they jump, or hop from foot to foot. Unilateral plyometrics Unilateral plyometrics is whereby only one leg is used at a time, such as in hopping (also known as a single leg jump) or in single leg bounding (jumping for distance). The exercises may be performed repetitively with the same leg or by alternating between the left and right legs. In the case of alternating between the legs, this should be considered as different to running because it is still a jumping action and not a stepping action. However, the range of movement is similar to a running step and involves a similar phase of acceleration during. For these reasons, unilateral plyometric exercises have a high-degree of transferability to running, and can be used especially to enhance sprint ability.
Ballistic training
Ballistic training is based upon maximising the acceleration phase of an object and minimising the deceleration phase. This may involve throwing a weight, as the term ballistic implies, but may also involve jumping whilst holding a weight or swinging a weight. Examples include throwing a medicine ball, jumping with a trap bar, or swinging a weighted club.Fleck, Steven J. & William J., Kraemer, 'Ballistic Training' in Designing Resistance Training Programmes, Leeds: Human Kinetics, 2013, p.280
Complex training Complex training, sometimes referred to as contrast training, involves alternating heavy lifts with plyometric exercises. Ideally, the exercises should move through similar ranges of motion. For example, a set of back squats at about 85-95% 1RM followed by a set of vertical jumps. The intention is to utilise the PAP effect from the heavy back squats in the jumping exercises and thereby increase the power with which the jumps are performed with.Steven J. Fleck & Kraemer, William J., 'Complex Training, or Contrast Loading' in Designing Resistance Training Programmes, Leeds: Human Kinetics, 2013, p.253 Over a period of training, this may increase the trainee's ability to perform the plyometric exercise more powerfully without the preceding heavy lift being required.
Contrast loading Contrast loading involves the alternation of heavy and light loads in weight training exercises. The light lifts should be considerably lighter than the heavy lifts. For example, a bench press exercise at about 85-95% 1RM followed by a set at about 30-60% 1RM. The heavy lifts should be performed fast with the lighter lifts being performed as fast as possible. The joints should not be locked as this inhibits muscle fibre recruitment and reduces the speed at which the exercise can be performed. Weighted jumps or a throwing exercise may take the place of the lighter lifts.McGuigan, Mike, 'Contrast Training' in Developing Power, Leeds: Human Kinetics, 2017, pp. 196–197
Explosive power lifts
Explosive power lifts are weight training exercises which require a very fast movement to be performed by the lifter in order to lift the weight. For instance, in a power clean, a barbell is quickly lifted from the floor and unto the upper chest; this must be performed fast in one dynamic movement otherwise it would not be possible to move the weight to this position. Similarly, in a snatch, a lifter moves a barbell to a position above their head whilst they quickly lower their height to allow for the easier extension of their arms; this movement must be performed in one very quick fluid action. If the lifter attempted to press the weight above their head slowly then they would not be able to. It is the dramatic increase in speed which allows for the lift to be completed and it is therefore an essential component.
Velocity based training Velocity based training or VBT involves the use of specialist equipment which provides objective feedback about velocity achieved and power output e.g. an accelerometer on a barbell, or a multi-camera recording set up. The use of real-time objective feedback has been shown to increase intent and motivation in lifters, leading to enhanced power output within training sessions and increased adaptations over time.
Gymnastics
Gymnastic exercises may be considered as being calisthenic in nature with a particular focus on achieving high levels of speed, rhythm and co-ordination. In addition to developing overall power and endurance, they are excellent for developing the strength and mobility of the core and joints. In a study of the power output of gymnasts, Monem Jemni attests that the high peak-power outputs gymnasts are capable of place them near the top level for power athletes; notably, higher than elite level wrestlers.Jemni, Monem, 'Power output of gymnasts' in The Science of Gymnastics, London: Routledge, 2011, p.11-12 Gymnastic exercises include the pommel horse, rings, parallel bars, vaulting with the use of apparatus, and various forms of dance and somersaults.
Unilateral training Unilateral training is the use of one limb from a pair in an exercise i.e. one leg as opposed to two legs (which is bilateral). In regard to the lower body, it 'can refine specific movement skills and improve overall power delivery through individual legs.' It can also help to enhance a person's ability to balance, as the demands are greater when only one leg is used in an exercise. For similar reasons, core strength can also be improved because the stabilising demands on the core are increased due to the working limb being to one side of the body's centre of mass. Unilateral training can also be used to address an excessive strength discrepancy between a pair of limbs. In any unilateral exercise, where the limbs are used alternatively and the ROM and resistance is constant, both limbs will perform the same amount of work. However, in bilateral exercises where two limbs are used, one limb of the pair may be doing an excessively large amount of work and the strength discrepancy this leads to may mean that the person's ability to produce power is adversely affected and they may be more prone to injury. As such, unilateral training may be used to correct or avoid excessive strength imbalances between the limbs and reduce the risk of injury. Due to the high transferability of the benefits of unilateral training to running, which itself is a unilateral exercise, it features frequently in sports training. The most common recommendation is that it is used in combination with bilateral training.
Sprint training Sprint training is usually meant in regard to running but may also include cycling or swimming. It is an effective means of training the body to be able to perform faster for longer. As well as increasing technical proficiency in that form of sprint, it also develops overall power, cardiovascular capacity, and muscular endurance. The benefits of sprint training in terms of developing a greater power output can therefore help in the performance of other explosive power movements.Combine Sprints and Weight Training for Accelerated Gains https://breakingmuscle.com/fitness/combine-sprints-and-weight-training-for-accelerated-gains Retrieved 22 August 2019 It will usually be included in any comprehensive power training regime.
Related physiological processes Deep breathing and intra-abdominal pressure During exercise a person breathes deeper in order to meet higher oxygen requirements. This adoption of a deeper breathing pattern also serves a secondary function of strengthening the core of the body. This strengthening effect occurs because the thoracic diaphragm adopts a lower position than it does than when at rest; this generates increased intra-abdominal pressure which helps to strengthen the lumbar spine and the core of the body overall. For this reason, taking a deep breath, or adopting a deeper breathing pattern, is a fundamental requirement when lifting heavy weights.
Post-activation potentiation (PAP)