311212 Training explosively

One of the issues common to the uninformed coach is doing the same thing week after week, month after month and then wondering why their program is not making progress. The answer is right in front of them: Constantly using the same activity and intensity leads to mediocre results due to the ability of the body to recognize and adapt to the same stimulus.

The repetitions used during training depend upon the level of resistance used and the percentage of intensity based on the tested one repetition maximum. Max percentage lifts limit the lifter to one to two reps whereas speed endurance lifting utilizes reps up to ten per set.

The rest break times, from 2-5 minutes, depend on the load, percentage of intensity, and the goal of the session. Max effort and high repetition lifting naturally take longer to recover from so these rest periods will be longer. Moreover, each rest period consists of two parts.

The first part of the rest is passive in nature with simple rest and no activity, taking place. The second part should be active, consisting of movements that loosen up the body doing the main portion of the work. After the rest is over it is time to get going again.

Using a Tendo unit, at a cost approaching $1400.00, certainly has the capability to display the power output of the trainee and keeping them within the proper intensity zones. However, most gyms do not have a Tendo. If you are in this group and do not have the resources to own a Tendo, the following works well according to Starzynski and Sozanski, PhD[1].

If you do an exercise in 1 second and then do that same exercise in ½ second, your power output has doubled. Strength and power, even though trained separately, still go hand in hand with both supporting the other. It must be clearly understood that you can effectively train only one or the other in the same session; otherwise, it confuses the nervous system thereby training neither trait optimally.

By using a method of load control and a method of managing the intensity of the training period, a coach can be more effective in directing the program for each trainee.

Starzynski and Sozanski state in Explosive power and jumping ability for all sports “an effective formula for training intensity in the whole preparatory period lies in distinguishing three zones of duration of exercise…”

They then go on to list these three zones as follows:

• Slow, where the set lasts more than 11.0-14.5 seconds
• Medium speed, with sets lasting between 8.5 to 11.0 seconds
• Fast, with the workout sets lasting from 6.5 to 8.5 seconds.

If you initially take the time to set up the zone approach to training, the results, according to the authors, speak for themselves and are well worth the startup time spent.