1 / 17

Module 6.2

Module 6.2. EXPLOSIVE POWER. Power = moving a weight as fast as possible. POWER. How hard you hit shots, slaps, flicks How quickly you respond & react to an opponent. THE POWER CONTINUUM. THE POWER CONTINUUM. Unlikely to reach top speed Acceleration is more important

aprice
Download Presentation

Module 6.2

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Module 6.2 EXPLOSIVE POWER

  2. Power = moving a weight as fast as possible POWER • How hard you hit shots, slaps, flicks • How quickly you respond & react to an opponent

  3. THE POWER CONTINUUM

  4. THE POWER CONTINUUM • Unlikely to reach top speed • Acceleration is more important • Loads around 60-70% of max • Focus on speed of movement

  5. TYPES OF MUSCLE FIBERS • Type 1 (slow) • Type 2a (fast) • Type 2b (fastest) Power develops type 2b muscle fibers

  6. power training methods • Plyometrics (bodyweight; speed-strength) • Olympic lifting (heavier load; strength-speed) • Medicine balls (low-moderate weight, replicates rotational movement) Base level of fitness & strength before introducing power training

  7. example of periodised strength & power Phases • Phase 1 - Endurance (2-3 x12-20 reps) @ 70% • Phase 2 - Prepare for maximum strength phase (3-4 x 8-12 reps) @ 80% • Phase 3 - Maximum strength (5 x 5 reps) @ 90% - *advanced lifters only* • Phase 4 - Power /power endurance (3-4 x 5-10 reps) @ 60-70% • Phase 5 (season starts)- Maintain fitness, strength & power

  8. GUIDELINES FOR POWER TRAINING • Only introduced once base level of strength is built • Power always before strength exercises • Max 2-3 sessions per week • Allow 48 hours between sessions (recovery) • Full rest time between sets (normally 2-3 mins) • Always focus on correct technique • Stretch and work on flexibility

  9. GUIDELINES FOR PLYOMETRICS • Perform on a soft surface (i.e. grass) • Focus on landing softly • Build strength base first • You shouldn’t have pain in joints • Allow sufficient rest to avoid overtraining & reduce risk of injury

  10. PLYO CONTACTS PER SESSION • Beginners: 40-80 contacts per session • Intermediate: 60-100 contacts per session • Advanced: 100-140 contacts per session

  11. REST & RECOVERY FOR PLYO’s

  12. PLYOMETRIC INTENSITY

  13. PHASES OF PLYO’S • Phase 1 - Jump up (squat jump) • Phase 2 - Jump over an object (double leg hops over hurdle) • Phase 3 - Single leg jumps (single response) • Phase 4 - Repeated bounds (multiple jumps & hops)

  14. power training for youth • Kids run and jump everyday • Resistance training supports natural movements • Opt for lower intensity plyometrics • Decrease sport related injuries after strength base

  15. Power = moving a weight as fast as possible PRINCIPLES OF POWER • Always power before strength exercises • Build strength base first before power program

  16. THE POWER CONTINUUM

  17. THE POWER CONTINUUM • Power sits between strength and speed • Power is most important for hockey players • Loads around 60% of maximum • Focus on speed of movement

More Related