Moving the curve 240918
Power is developed according to the formula which is the mass moved divided by time it takes to do it. If, for instance, you are moving a two hundred pound barbell from point A to Point B in one second during your early training phase and you decrease the time it takes to move this the same distance then you have increased your power output.
This is important to any lifter as the ability to move massive amounts of weight depends on rapidly and almost instantaneously increasing the force necessary to move the bar from the starting position. This is termed moving the curve to the left. It is also one of the most basic concepts in developing a powerful athlete. You must apply all of your possible force immediately against a heavy weight or an opponent if you expect it to be influenced to any positive degree.
Explosive force is separate from starting strength.
Speed of movement 170918 2/2
Lifting heavy weights requires power. The formula for power is P=mass divided by time. Training for speed must be ongoing, and productive, if results are to be seen.
Full amplitude utilization
1. Total utilization and Full Range of Motion
2. Plyometric’s helps you produce Power
Plyometric’s and jumping exercises that are done JUST BEFORE the competitive exercise can act as a stimulant.
For example, in your own training try this in your gym before doing it in a contest. After a thorough warm up for the bench press and just before you hit the heavy weights do two sets of drop push-ups from between two twelve to thirteen inch stands. Explode back up each time. Relax several seconds, then give the bench your full effort
For your squats Plyometric jumps would help stimulate the CNS, which will lead to a higher successful total on the bar. The same is true just before doing a max dead lift.
As always, form and technique are crucial elements of success and in hopefully avoiding an injury.
Speed of movement 100918 1/2
Lifting heavy weights requires power. The formula for power is P=mass divided by time. Training for speed must be ongoing, and productive, if results are to be seen. Speed of movement can be increased in normal training situations by one of two ways:
• Preceding the movement with a heavy weight using the same movement form
• Preceding with a lighter than normal weight still using the exercise movement form
Preceding the move with a heavier weight may increase the speed of the standard weight due to the increased excitation of the nervous system. The influence of the nervous systems response to the heavier weight carries over into the normal load thus allowing faster speed to be attained.
This effect is felt but is depend upon the difference between the heavy or light loads which lead up to the immediate lifting of the normal load. Additional parameters are the number of repetitions and the order of the alternating loads.
This sequential selection of loads will elicit a positive training effect: Heavy, normal and light.
The limitations to a forceful contraction straight through a move occur at the end of any concentric move. This is the joint activating the ‘braking effect’ about three quarters of the amplitude utilization in the joint.
030918 Maximum power output, as many strength athletes already know, results from using loads in the intensity ranges of 30-40 % one repetition maximum. But the maximal coefficient of reactivity will be obtained by utilizing weight loads in the 30-33 % ranges.
Strength training will increase explosive power. But training cannot be confined exclusively to strength regimens, some of it must be in the power percentages.
Just as all training abides by certain guidelines, so does strength and power, as can be seen in the following chart first devised by A.S. Prilipin in 1974.