Strength & power go hand in hand.
Power after all is a combination of strength & speed.
Force x velocity = power.
Power is essential for performing most sporting skills for example: serving in tennis and the clean & jerk.
Without strength, you cannot have great power.
Training for power is fruitless if you don’t have strength.
Having relative strength gives you power.
Once you’re at a certain relative strength level, training for power can be beneficial.
When people talk about power training they are usually referring to:
· Ballistic training
· Olympic weightlifting
Each of these forms of training has its pro’s and cons.
Knowing when an athlete is ready to progress to one of these forms of training is a key skill of a coach and having the knowledge to coach them in these disciplines is another all together.
Power training is very complex; the order of difficulty from easiest to hardest goes as follows:
2. Ballistic training
3. Olympic weightlifting
Plyometric is the most basic form of power training, recently literature has come out stating athletes should have minimal strength levels before they bother with plyometric training.
General rules of plyometrics include:
Contacts per session:
· Beginner 80-100
· Intermediate 100-120
· Advanced 120-140
· Once an athlete becomes fatigued stop all plyometric works
· Perform plyometrics on safe surfaces
· Do not train plyometrics when the athlete is in a fatigued state.
· Plyometrics should not be trained more than twice per week depending on the training cycle.
Ballistic training refers to loaded exercises as the: squat jump & bench press through and can be great ways of adding load to power exercises. These are a progression from plyometric because the load is added in addition to the athlete’s bodyweight.
Olympic weightlifting is touted as the be all and end all in sports performance for good reason.
The power outputs seen in some of its variations are the highest recorded in any exercises or sporting task.
High power outputs = high chance for developing power.
The major con for Olympic weightlifting is that it can be hard to learn for athletes, if the athlete has the time to learn it we have the tools and coaching to get them proficient.