290816 Training explosively

290816 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.

Three methods of training explosively

In each case begin with a good overall aerobic body warm up of five to fifteen minutes or until you break a slight sweat whichever comes first. Sweating signifies that your internal temperature is enough to begin producing high power and work output.

Find the time, to the nearest hundredths, that it takes to do a one-repetition maximum for a particular exercise for that day. Now add one second to it.

The first method of zone training.

1.     Start with a list of important exercises that will train the lagging parts of the athlete. Usually four to five will be sufficient if chosen with due regard to the weakest area of the lift.

2.     Begin with a thorough warm up

3.     Do each of the exercises in sets of five to six repetitions beginning with 50% of the 1RM. After the first set, add 10-20 pounds to the bar for the next set. Continue adding weight until the time of the set exceeds the zone time limit previously listed. At that point, the work with that particular exercise is finished and it is time to move onto another exercise.

The second method of zone training.

Method 2 is based on the individuals previously determined intensity levels in their general and sport specific preparations. To begin the zone two training, after the warm up, load the bar to fifty percent of a 1RM in the chosen exercise. Measure the time it takes to do 5-6 six repetitions at the fastest possible speed. As before, in zone 1 training, add 1 second to this time. This makes it possible to complete 6 sets of the exercise in the workout.

The time to complete the sets is not altered, even though weight is increased each succeeding set. If the time to complete a set exceeds the time limit, the rest of the unfinished sets drop off the schedule for that session. The athlete who does not finish the sets strives the next session to do so. Those who do finish their sets continue to add more sets until they too are unable to get them done in the established time.

1.     Start with a list of important exercises that will train the lagging parts of the athlete. Usually four to five will be sufficient if chosen with due regard to the weakest area of the lift.

2.     Begin with a thorough warm up.

3.     Train the most important exercise first.

After three weeks of training the same exercise, it is time to change to another one off the available exercise list.

The third method of zone training.

This method is highly individualized with the intensity of each session strictly planned out for the particular athlete. This is the ideal situation for a strength coach because it tests their ability to develop a program of training showing definite progress over the long haul.

After a thorough warm up, the first set establishes the time to match for the remainder of the workout sets for the selected exercise. The time to meet is found out the same for all three methods, however in the third zone training this time does not necessarily mean that future workout sessions will have the same time limitations. All of them may vary depending on the strength of the athlete at the start of the session. In each case, the time of the first set determines the time for the remainder of the sets plus one second. Once a set runs past this time, the rest of the training on this exercise is over due to exceeding the time limit.