Methods to Increase the Effectiveness of Maximal Power ... · Methods to Increase the Effectiveness of Maximal Power Training ... these methods ot training often ... Actual Sample

© National Strength and Conditioning AssociationVolume 27, Number 6, pages 24-32

Keywords: bench press; throw; plyometric; periodization; strength

Methods to Increase the Effectivenessof Maximal Power Training for theUpper BodyDaniel Baker,MHS,CSCS;Robert U.Newton, PhD,CSCSEdith Cowan Universityjoondalup,Western Australia, Australia

s u m m a r y

Power training recommendations

have typically involved Olympic

Weightlifting and plyometric ex-

ercise prescriptions, paying scant

attention to upper body maximal-

power demands. This article at-

tempts to redress this situation by fo-

cusing upon strategies and specific

techniques that can be implemented

to enhance the effectiveness of

upper body maximal-power training.

A cursory glance at many resistancetraining programs or recommen-dations aimed at increasing mus-

cular power typically reveals a high pro-portion of weightlifting (e.g., powercleans, pulls) or plyometric exercises (e.g.,jumping, bounding) {1, 20, 21). Whilethese methods ot training often producetremendous increases in lower-body

power, methods for developing upper-body power appear to be less explored.Maximal upper body pressing/pushingpower is of importance to both Americanand rugby football players, as well as box-ers and martial artists, to enhance the abil-ity to push away or strike opponents. Thepurpose of this article is to outline somepractical methods that have been imple-mented in our program to develop maxi-mal upper-body pressing power in rugbyleague players. Astute coaches will be ableto determine the relevance and applicationof these concepts and methods to thebroader area of athlete preparation forotber sports.

For the purpose of this paper, maximalpower (Pmax) is defined as the maximalpower output for the entire concentricrange of muvement/contraction [peakpower refers to the highest instanta-neous power output for a 1 -msec periodwithin a movement) (2, 4, 5, 8, 9, 11).Upper-body pressing Pmax is usuallydetermined by measuring power outputduring the lifting of a number of differ-ent barbell resistances in a designatedexercise (e.g., bench press [BP] or benchthrows [BT] in a Smith machine) usingthe Plyometric Power System software

(PPS; see 2. 4. 5, 8, 9, U, 25, 26) orother software or testing modalities.The load-power curve or profile (Fig-ures I and 2) that is generated for eachindividual from this testing can aid inprescribing training (2, 4, 5, 8, 9, 11).For example, an individual whose load-power curve is characterized by highpower outputs with light resistances butalso exhibits pronounced reductions inpower output with heavier resistanceswould be prescribed more maximalpower—oriented and heavy-resistancestrength training.

Maximal strength has been shown to behighly correlated to Pmax in botb theupper (2, 4, 5, 8, 9, 11) and lower body(10) for both elite and less experiencedathletes, because the relationship betweenan individual's change in Pmax andchange in maximal strength as a result oftraining is much higher in less experi-enced athletes than it is in elite athletes(5). However, as maximum strength is thephysical quality that most appears to un-derpin Pmax, it is advisable tbat athleteswho wish to attain high Pmax levels devel-op and maintain very bigh levels ofstrength in muscle groups important inthe sport in both agonist and antagonist

December 2005 • Strength and Conditioning Journal

muscle groups. The strength of the antag-onists should not be neglected for athleteswho require rapid limb movements, as re-search has shown that strengthening ofantagonists increases both limb speed andaccuracy of movement due to favorable al-terations in the neural firing pattern (22).It has been shown tbat some power train-ing practices described below are only ef-fective for stronger, more experiencedatbletes (14, 28), Once a good strengthand muscle conditioning base has been es-tablished, the following practices will bemost useful.

Method 1:lncludeFullAcceleration Exercises asPower ExercisesIt is important to differentiate exercises asbeing used primarily for the developmentof strength (or hypertrophy, dependingon sets, repetitions, rest periods, etc.) orpower. What differentiates these classifi-cations of strength or power exercises iswhether the performance of the exerciseentails acceleration throughout the rangeof movement, resulting in faster move-ment speeds and, hence, higher poweroutputs (23, 25-27). Power exercises arethose exercises that entail acceleration forthe full range of movement witb resultantbigh lifting velocities and power outputs.Strengtb exercises are tbose exercises thatentail heavy resistances and bigh forceoutputs but also pronounced periods ofdeceleration, resulting in lower lifting ve-locities and reduced power outputs (25).Performing an exercise in which accelera-tion can occur throughout the entirerange of movement (such as a B F in aSmith machine, IFigure 3], medicine balltbrows, or power pushups) allows forhigher lifting speeds and power outputs(23, 25, 26). If athletes attempt to liftlight resistances explosively in traditionalexercises, such as BP and squats, large de-celeration phases occur in the second halfof the movement, resulting in lowerpower outputs as compared to power ver-sions of BT and jump squats {25, 27).Thus a heavy resistance BP is considereda strengtb exercise, whereas the BT isconsidered a power exercise.

p•

w

r

0utP

t

1

n

Wa

tI

650

600

550

500

450

400

350

•A

•

40 kg

Bench throw power output (W) 1

BNLBSL BicL

• A

A

SO kg SO kg

Barbell load

•

A

•

TO kg

A

BO kg

Figure 1.

Figure 2.

Load-power curves (average concentric power) for rugby league playersparticipating in the professional National Rugby League (NL), college-agedstate leagues (SL),or city based leagues (CL) (2).

0

w

0utpu

W

\ts

900

850

SOO

750

700

650

600

550

500

-

•

•

•A

40 kg

Bench throw power outpjt

*

* •

Am

50 kg 60 Kg 70 Kg

Barbell resistance

•A

80 kg

SPI

a PIH G

H G

yer X199B

yef X 2Q02

•up 1998

•up 2002

Change in the upper-body bench throw load-power curve (average con-centric power) across a 4-year period in a group of 12 professional rugbyleague players,as wellasforan individual who made considerable progress(player X).The change in 1 repetition maximum bench press appears to un-derpin the change in bench throw maximal power during this time (11).


Table 1Zones of Intensity for Strength and Power Training

Type and/orGoal of Training of Each Intensity Zone

Zone l:<50%

Zone 2:50-75%

Zone 3:75-90%

Zone 4:90-100%

Strength

General muscle and technical

Hypertrophy training

Basic strength training

Maximal strength training

Power

General neural and technical(<25%1RM)

Ballistic speed training(25-37.5 %1RM)

Basic power training(37.5-45% IRM)

Maximal powertraining(45-55% IRM}

Note; For strength, percentage of maximum refers to 1 repetition maximum (IRM) (100%). Forpower, 100% - Pmax (maximal power) resistance (circa 45-55% 1RM if exact Pmax resistance notknown). Equivalent percentage ranges based upon 1RM are included in parentheses for cases inwhich exact Pmax resistance is not known {mocf ified from reference 2).

Training ro maximize- upper-body press-ing/pushing power should entail bothheavy resistance, slower speed exercisesfor strength development and exercisesthat entail higher velocities and acceler-ation tor the entire range oi movementfor power development (e.g.. BTs, medi-cine ball chest passes, plyometricpushups, and other throwing exercises,and ballistic pressing/pushing exercises)(1, 2). This approach should restilt inthe musculature contracting both force-fully and rapidly.

Method 2: Alter the Kineticsof Some Strength Exercisesto More Favorably AffectRapid-Force or Power OutputBecause heavy-resistance strength exer-cises such as bench press typically entailslow movement speeds and low poweroutputs (23, 25), they alone are notspecifically suited to developing Pmax(23). This phenomenon has been thesubject oi considerable research atten-tion. There are power-specific adapta-tions in terms oi the neural activation,muscle fiber/concractile protein char-acteristics, and muscle architecture(12) that must be considered. As previ-ously discussed, lifting a light resis-tance on the BP explosively also resultsin large deceleration periods (25).

However, there are a number of strate-gies that the strength coach can imple-ment to alter the force profile or liftingspeeds of strength exercises to makethem more suitable to rapid-force de-velopment.

For example, the performance of the BPcan be modified by adding chains to theend of the barbell to alter the kinetics ofthe exercise so that the acceleration phasecan be extended further into the range ofmovement. When the barbell is loweredto the chest, the chains are furled on thefloor and only provide mniimal resistance(Figure 4). As the barbell is lifted, thechains unfurl and steadily increase resis-tance throughout the range of motion(Figure 5). A lighter resistance (e.g.,50-75% 1 repetition maximum llRM])can be lifted explosively off the chest. Asthe additional resistance (+10-15% 1 RMin chains) is added by the constant un-furling of the chain hnksoff the floor, theathlete can continue attempting to accel-erate the bar but it will slow due to the in-creasing mass, rather than the athleteconsciously reducing the push against thebarbell. This action alters the kinetic pro-file of the strength exercise to becomemore like a power exercise (accelerationlasts longer into the range of motion}. Asimilar strategy is to use rubber tubing re-

sistance (power bands) on the ends of thebarbell to increase resistance throughoutthe range of motion. In this case the ath-lete pushes upward in the bench pressand stretches the large rubber bands at-tached to each end of the barbell. Thegreater [he range of motion, the more thebands stretch, and therefore the greaterthe elastic resistance. Similar to thechains example, using rubber tubing al-lows the athlete to explode upwards andcontinue to apply high force much laterinto the movement.

Another strategy is tbe use of functionalisometric (FI) training (23). An Fi exercisecan be performed for the top half of amovement in a power rack or Smith ma-chine, altering the force characteristicsconsiderably (23). Other methods ofalter-ing the kinetic profile include partial repe-titions in the top half or maximal forcezone of the lift {24). Weighted adjustablehooks (periscope type design) that areconstructed to fall off the barbell when thebase of the apparatus contacts the floorduring the lowest portion of the BP canaiso alter barbell kinetics within a repeti-tion. I heir use allows for heavier eccentricand lighter concentric phases, conceivablyresulting in enhanced concentric liftingvelocities. The use of chains, power bands,FI, partials, hooks, and other devices toalter the resistance/force production (andacceleration) throughout the barbell tra-jectory, and particularly the end of therange of movement (so that it more closelymimics power exercises), can be applied toany free-weight barbeii exercise used inupper-body training.

Method 3: Use Complexes ofContrasting Resistances orExercisesA method of training in which sets of aheavy-resistance strength exercise are al-ternated with sets of iighter-rcsistancepower exercises is known as a complex(14-18, 28) or contrast training (2, 6,14). This type of training has beenshown to acutely increase explosive forceproduction or jumping ability when im-plemented for lower body power train-


Table 2Actual Sample Training Content for Bench Press and Bench Throws Across the Last 4 Weeks of a PreseasonStrength-PowerTraining Cycle for an Elite Professional Rugby League Player.Testing Occurred in Week 5.

Weeks

Bench Throws

Dl

%BT

D2

%BT

Bench Press

Dl

%1RM

D2

Power Wt

Pmax

Power Wt

Pmax

WtSxR

WtSxR

1

573 W@ 40 kg

76

588 W@ 40 kg

78

130 kg3 x 5

76.5

105 kg3 x 5

2

599 W@ 50 kg

79

605 W@ 50 kg

80

135 kg3 x 5

79.4

110 kg3 x 5

3

696 W@ 70 kg

92

722 W@ 70 kg

96

140 kg3 x 5

82.4

125 kg*5 x 3

4

683 W@ 70 kg

91

746 W@ 80 kg

99

150 kg3 x 3

88.2

125 kg*5 x 3

Test Result

755 W@ 80 kg

= 100%

Test Result1RMBP

= 170 kg

%1RM 61.8 64.7 73.5 73.5

W^ power output in watts, W t ^ resistance in kilograms, Sx R = setsx repetitions, Pmax = maximal power, BT= bench throw, 8P =bench press, Dl = Heavier, strength-oriented training day with BP performed before BT, D2 = Medium-heavy, power-orientedtraining day consisting of contrasting resistance complexes (alternating sets of BP and BT, same sets and repetitions).• Denotes 110 kg barbell load plus 15 kg in chainsattached to the sleeves of barbell. See text for a description of this bench pressplus chains exercise.Grip width was altered to a narrovuer grip for all D2 BP vjorkouts.

ing {3, 14, 18, 28), presumably chroiighstimulating the neuro- or musculo-mc'chanical syscem(s) {14, 18, 28). Recentresearch also illustrates that it is effectivefor acutely increasing upper-body poweroutput (6). This research found thatbench presses with 63% 1 RM alternatedwith bench throws (30-4'>% 1 RM) re-sulted in an acute increase in power out-put (6). An agonist-antagonist complexmay also warrant consideration trom thecoach, as speed of agonist movementmay be improved in these situations {13,22). Thus a strength coach has a choiceoi implementing agonist strength andpower exercises or antagonist and ago-nist strength and power exercises m acomplex to increase power output.

It is recommended that li upper-bodyresistance training is performed twice

per week, then 1 day oi tbe trainingweek should emphasize strength devel-opment with heavy resistance trainingand the other training day should em-pha-size power development with train-ing complexes alternating contrastingsets of light resistances (30-45% lRM)and medium-heavy resistances (60—75%1RM){2,6).

Method 4: Periodize thePresentation of Power Exercisesand ResistancesMany authors have suggested the peri-odization of resistance training exercisesto enhance power output (2, 20). Whileprescribing resistances in a periodizedmanner is not a novel idea in relation totraining for power as has traditionallybeen used with weightlifting-style exer-cises. It bas not been fully utilized tot

simpler, uppet-body power exercisessuch as the bench throw. Baker has pre-viously suggested thai the resistancesused for tbe upper-body (or lower-bodyjumping) power exercises be periodized{2) ro effectively stress the multifacetednature of muscle power (20). Table 1outlines 4 power training zones andtheir analogous strength training zones.Across a training cycle tbe power train-ing resistances can progress from lighterresistances, m which technique and bal-listic speed ate emphasized, to tbc heav-ier resistances tbat maximize power out-put (about 50% lRM - 100% Pmax).Table 2 details tbe last 4 weeks of an eliteathlete's bcncb press and bencb tbrowtraining cycle, aimed at simultaneouslymaximizing strength and power output.1 he progression in power training resis-tances (from 40 to 80 kg in bencb


Bench throw exercise performed in a Smith machine.The loss of hand con-tact with the barbell ensures acceleration throughout the entire range ofmovement.

throws) and concomitant increase inpower output from 573 to 755 W can beseen.

If coaches do not have access to tech-nologies tbat can measure the actualPmax and the resistance at wbich it oc-curs, it is recommended that coachesassume it to be 50-55% lRiVl Bl' formost athletes, 45% IRM BP for very

strong athletes {e.g., IRM BP >150kg), and greater than 55% 1 RM BP forless experienced or strong athletes {2).This means that a resistance of 50%IRM BP equals 100% Pmax (andhence this resistance is tbe Pmax resis-tance).

It is important to note tbat, tor exam-ple, training with a 50% Pmax resis-

tance does not mean the athlete willattain only 50% of their maximalpower output. For example, fromTable 2 it can be seen that the athlete'sPmax resistance is 80 kg for benchthrows, but that 40 kg, representing50% Pmax resistance, actually allowsfor the athlete to attain a power outputof 76-78% of the maximum. Duringweek 2, training witb a tesistance of 50kg (representing 63% of his Pmax te-sistance of 80 kg) allows the athlete toattain power outputs of around 600 Wor 80% of maximum. Therefore anathlete can attain very high power out-puts at lower percentages ofthe Pmaxresistance. Because of the plateauitigof power output around tbe Pmax(Figure 1), the use of resistances ofaround 85% or more ofthe resistanceused to attain Pmax will usually resultin tbe athlete's training at or very closeto Pmax (e.g., 70 kg in Table 2 = 84%Pmax resistance but results in poweroutputs of up to 96% Pmax).

Method 5: Use Low RepetitionsWhen Maximizing PowerOutputLow repetitions are necessary to maxi-mize power output. High repetition,high workload, hypertrophy-orientedtraining acutely decreases power output(7) and should not precede or be com-bined witb maximal power training. Itwould appear important to avoid fa-tigue wben attempting to maximizepower output, and a simple method forachieving this is to use low repetitionsfor power exercises (and obviously en-suring tbe appropriate rest period isutilized).

Anecdotal evidence from training hun-dreds of athletes witb the PPS showsthat power output matkedly decreasesafter 3 repetitions when using resis-tances that maximize power output(around 45-50% IRM BP) during theBT exercise. For power exercises it isusually recommended tbat only 2-3repetitions be performed when trainingin tbe maximal power zone, 3-5 in tbe


general power and ballistic power zone,and higher repetitions (e.g., 8-10 repe-titions) are only performed when usinglighter resistances in the technical/ncur-al zone {learning technique or vi'armmgup).

Method 6: Use Clusters,Rest-Pause,or BreakdownTechniques for Some Strengthor Power ExercisesTo increase force output and velocityand reduce fatigue within a set, somespecific methods have evolved over theyears (23). Recent research indicatesthat, compared to the traditional man-ner of performing repetitions, repeti-tions presented using clusters (19) orthe "rest-pause" or "breakdown" meth-ods (23) can increase force or velocity.Clusters are a method in which a set ofhigher repetitions is broken down intosmaller clusters of repetitions thatallow a brief pause between each oithese clusters. For example, 8 repeti-tions can be performed as 4 clusters of2 repetitions with a 10-second rest be-tween clusters. The rest-pause systemis similar but typically entails thebreakdown of a lower repetition set(for example, 5RM) into single repeti-tions with a short pause (for example.2-15 seconds) between tepetitions. Abreakdown (also known as stripping} setconsists of small amounts of resistancebeing taken from the barbell duringshort pauses between repetitions. Thisreduction in resistance to accommo-date the cumulative effects of fatigueresults in a decreased degree of deterio-ration in power output across the set,as well as increased force in the initialrepetition.s as compared to the tradi-tional manner of lifting a heavy resis-tance (23).

Method 7: Use an AscendingOrder of Resistances whenMaximizing Power OutputWhether the resistances should be pre-sented in an ascending (working up inresistance) or descending (working downin resistance) order during power train-

Bench press exercise kinetically modified by adding heavy chains to thesleeves of the barbell. In the bottom of the lift the chains are furled uponthe floor, providing little additional resistance.

ing has been cause of some debate (2). Arecent study examining the effects of as-cending or descending order on poweroutput during bench throws reportedthat an ascending order resulted in thehighest power output during BT (2). Anascending order of resistances with theinclusion of a lighter down set may be aneffective method of presenting powertraining resistances.

Rest PeriodsThe rest period between sets or even repe-titions will depend upon the objective ofthat set, the number of repetitions beingperformed, the intensity of the resistance,the type of exercise, the training state ofthe athlete, and the periodization phase.Wben tbe objective of the set is to maxi-mize the power output that can be gener-ated with the selected resistance, the rest


Figure 5. As the barbell is lifted through its rangeof movement, the continuous un-furling of the chains from the floor provides additional resistance actingupon the barbell.

period berwccn sets of a power exerciseshould be 1-2 minutes, or long enough toensure that the objective is met. Whenperforming a complex series of a strengthand power exercise, anecdotal evidencesuggests a 4-minute turn-around period(e.g., a set of bench press, then 90-secondrest; a set of bench throw, then 120-secondrest before repeating the complex) hasbeen shown to be adequate as demonstrat-

ed by the power outputs measured by thePPS. Shorter rest periods (e.g., <1 minutebetween sets of a power exercise or <3 min-utes for a complex) result in reducedpower outputs, diminishing the effective-ness oi the entire power-training process.

Long-term ProgressMaximal upper body pressing powetcan still be quite readily increased over

the long term, even in advanced train-crs. Changes in the load-power curvefor a group oi 12 elite rugby leagueplayers, as well as the individual pro-gression of 1 young rugby league player(player X), across a 4-year period is de-picted in figure 2 (1 1). While only the1998 and 2002 data are presented, arelatively gradual increase in poweroutput over the whole 4 years was ob-served, which paralleled the increasesin maximal strength. It is clear thateven fot advanced trainers such as thisgroup, progression can still be quitepronounced, especially in power out-put against heavier resistances. Theload-power curve for the group as awhole, as well as for player X, has shift-ed upwards and slightly towards theleft. From the graph it is visible that,while power output generated whilelifting a resistance of 40 kg (BT P40)changes only slightly, powet outputswith heavier resistances of 60-80 kg in-creases markedly, a favorable situationconsidering the strong relation betweenhigh power oLiiputs generated whilelifting 70 and 80 kg m the bench-throwexercise and progress into the elite pro-fessional rugby league ranks (2). Aspower output with lighter resistancesimproved relatively less than powerotitput with heavier resistances, it is ob-vious that increases in strength ratherilian speed accounted for the majorityot change. Statistically Pmax is morerelated to maximal strength rather thanspeed in these athletes (2).

During this time, player X progressedfrom playing in the city-based leaguesinto the ranks of the full-time profes-sional national rugby league. His BTPmax increased 39%, from 603 to 836W, while his IRM BP increased from135 to 180 kg (33%) at a relatively con-stant body mass of 1 10 kg. For thegroup of 12 subjects as a whole, the BTPmax increased from 611 to 696 W.This 14% increase appears to be under-pinned by a similar change of 14.3 % inIRM BP (from 129.6 to 148.1 kg)(11).


Table 3Sample Workout for Combined Bench Press and Bench Throws on a Power-Oriented Training Day During the

Peaking Maximum Strength/Power Phase for an Athlete Possessing a 1 RM Bench Press of 130 kg.

la.Bench throw5 (Smith machine]

1 b. Bench press + chains*

1 a, 1 b. = Alternate exercises as a contrast resistance complex. 1,1,1 = 3-repetition cluster sets, rest 15 seconds between each clus-tered repetition.* = 85 kg barbell resistance-i-15 kg in chains attached = 100 kg resistance at lockout.

Sets

Wt(kg)

Reps

Wt(kg)

Reps

1

40

5

60

5

2

50

4

100*

3

60

3

100*

1,1,1

4

70

3

100*

1,1,1

From thi5 evidence it would appear thatthe concept of combining maximumstrength and power training, using themethods outlined above, can result inenhanced upper-body power outputover long-term training periods.

Practical ApplicationsA number oi practical methods used forincreasing the effectiveness oi upper-body power training have been present-ed. It is not necessary to use all of thesemethods at one time to effectively de-velop maxima! upper body pressingpower. However, it is not difficult toimplement a number of these methodssimultaneously. For example, a BP andBT workout to maximize pressingpower that entails 6 methods (full ac-celeration exercise, kinetically alteredstrength exercise, contrasting resistancecomplex, low repetitions, ascendingorder of resistances for the power exer-cise, and clustered repetitions) is de-tailed in Table 3, Variation and peri-odization should influence if, when,and how any of these strategies are im-plemented.

This paper has mainly addressed thetraining for maximal power produc-tion and especially may be of value forathletes who must overcome large ex-ternal resistances, such as the bodymass of opponents (e.g., football,rugby league and union, wrestling,judo, mixed martial arts). Athletes

who require a greater speed contribu-tion rather than pure strength contri-bution in their power production(e.g., boxing and related martial arts,tennis, javelin) may need to modifytbeir training accordingly, and theirload-power curves would reflect thisby perhaps showing increased poweroutput with lighter resistances of10-40 kg. However, many of themethods described above would be ap-plicable to many sporting situations,and it is the job ofthe astute coach tomodify and implement them accord-ingly. •

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performance from heavy load squats. /.Strength Cond. Res. 12(2):82-84.1998.

Baker

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Methods to Increase the Effectiveness of Maximal Power ... · Methods to Increase the Effectiveness of Maximal Power Training ... these methods ot training often ... Actual Sample