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Strength and muscle mass are both key qualities for athletes. Power may be even more important. It may also transfer better to athletic performance. So how can we assess which training methods are best for developing muscular power? And which training variables (relative load, bar speed, muscle action, frequency, etc.) should we manipulate in order to maximize gains? This review sets out the key findings from the research.
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Q: How can we assess which training methods will increase muscular
power?
A: By reviewing long-term
studies assessing the efect on
muscular power of diferent
training methods
Q: Which training methods have researchers investgated for increasing
muscular power?
Training methods include:
- Heavy-load resistance-training- Ballistc resistance-training- Plyometrics- Olympic weightlifting- Combined methods
Heavy-loadresistance-training
Several training variables have been investgated in heavy-load resistance-training including:
- Relatve load- Volume- Proximity to muscular failure- Repetton speed- Rest period duraton
Relatve load – the studies
Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: Heavy loads probably superior
Trained subjects: Light loads might possibly be superior
Volume – the studies
Volume – the conclusions
Both trained and untrained subjects: No clear trend
Muscular failure – the studies
Muscular failure – the conclusions
Trained subjects: No evidence available
Untrained subjects: Closer to failure superior
Repetton speed – the studies
Repetton speed – the conclusions
Trained subjects: No evidence available
Untrained subjects: Fast velocity superior to slow velocity
Rest periods – the studies
Rest periods – the conclusions
Both trained and untrained subjects: Longer rest periods superior
For power: in heavy-load
resistance-training, fast repetton
speeds, long rest periods and closer
proximity to muscular failure are
recommended
Ballisticresistance-training
Few training variables have been investgated in ballistc resistance-training including:
- Relatve load- Muscle acton
Relatve load – the studies
Relatve load – the conclusions
Both trained and untrained subjects:No clear trend
Untrained subjects: No clear trend
Trained subjects: Light loads might possibly be superior
Muscle acton – the studies
Muscle acton – conclusions
Both trained and untrained subjects: Unclear but concentric-only may be beneficial
Trained subjects: Unclear
Untrained subjects: Unclear but concentric-only may be beneficial
For power: in ballistc resistance-
training, there is no good evidence to
support any specific training
variables
Plyometrics
Plyometrics – the studies
Plyometrics – conclusions
Untrained and trained subjects: Plyometrics do increase muscular power
Plyometrics – observations
Some studies suggest benefits of: - greater training frequencies
Olympicweightlifting
Olympic weightlifting – the studies
Olympic weightlifting – conclusions
Untrained and trained subjects: Olympic weightlifting does increase power
Olympic weightlifting – observations
Some studies suggest benefits of: - a higher volume-matched, training frequency - a moderate training volume
Comparing training methods
Comparing training methods – findings
Comparing training methods – conclusions
High-velocity movements seem more efectve when combined with loading
Ballistc resistance-training and Olympic weight-lifting seem to be the best optons
Combined training methods
Combined training methods – findings
In other words...the possibilites are practcally endless!
Combined training methods – conclusions
Combined training programs that include ballistc resistance-training or the Olympic lifts appear to be superior to those including plyometrics or heavy-load resistance-training
SUMMARY
For power: ballistc resistance-training
or Olympic weightlifting seem to be the
best optons, possibly using higher
volume-matched frequency and
moderate training volumes
strengthandconditoningresearch.com/power
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