Power training quote - Shaun Pickering

[coolcolj]

Well moving it fast recruits fast twitch fibers - good for size!

Using moderate weights allows you to move lots of reps fast with maximal tension vs heavy wieghts where you can't acheive the same volume - Volume is good for size!

It makes you nuerally effecient - so you can use more weight fast - good for more size

and so it goes around

well thats my take on it - works for me - even though I really should stop gaining mass.

 

[Becoming]

Well I believe that a body can't move something fast unless it's moved something faster. So you would need to work on a lighter weight faster as well as the chosen weight/implement.

Well I found that by not going heavy too often I found the max lifts lighter and faster! Whereas when I started going heavy more often, things felt heavier and slower. It's like I started dreading the loads.

That's what I was thinking about moving something even "lighter" faster.... I remember always working with slightly heavy and lighter implements as well... (I was hoping there might be some type of trick I did not know about-figured you would know if anyone)

I do agree- the DE days at ~60% have made a huge difference... they make the near maximals explode up much quicker, and even seem to "prime" me for the ME workouts (as WSB has suggested I believe)
I think it would be useful to do near maximal phases at some point in a properly periodized routine though....

 

[coolcolj]

That's what I was thinking about moving something even "lighter" faster.... I remember always working with slightly heavy and lighter implements as well... (I was hoping there might be some type of trick I did not know about-figured you would know if anyone)

I do agree- the DE days at ~60% have made a huge difference... they make the near maximals explode up much quicker, and even seem to "prime" me for the ME workouts (as WSB has suggested I believe)
I think it would be useful to do near maximal phases at some point in a properly periodized routine though....

Well complex training is the only thing I know of that can help. DO a heavy single on the bench or clean and then go throw after 3-5 mins rest, and alternate between the two. Due to CNS excitation.

I do the same with max loads as well, a heavy single in the squat, rest 3mins and then do some jump squats or speed squats, they go even faster/higher!
For example I've jumped 2 inches higher after doing some powerjerks.

 

[Becoming]

Well complex training is the only thing I know of that can help. DO a heavy single on the bench or clean and then go throw after 3-5 mins rest, and alternate between the two. Due to CNS excitation.

I do the same with max loads as well, a heavy single in the squat, rest 3mins and then do some jump squats or speed squats, they go even faster/higher!
For example I've jumped 2 inches higher after doing some powerjerks.

Right on- did that after reading about it- I do incorporate that sometimes into my workouts... usually some jump squats then a free jump... I should try it with a max or near max squat...

I did not think of incorporating it into a throw... thanks for putting 2+2 together for me... hey, why doesn't anyone use this in competition (besides logistical reasons)?

 

[coolcolj]

Well I read that excitation can last a few days after a workout in some cases. So maybe you don't need to do it immediately before

Maybe you should try it out in training and see how it effects it vs not doing it.
I do read about throwers dunking the BBall before throwing so maybe that's another angle to look at

85-90% is enough, I wouldn't go any heavier.

 

[Becoming]

Where did you read about the couple days time frame- I think I remember that too- I don't remember where I saw that article, but I thought it was pretty in depth... I might have it on my HD at home... definately something to play with though....

I know a guy who used to do a few sets of a couple quick jumps for height when we were warming up.... (plyo style with little impact time) of course he squatted like 700 as a HIGH-SCHOOLER and at the time I thought it was just to warm up his giant ham-hock legs....

I think from what I remember from the article though the greater load would probably be more effective... now I have to go home and find that....

 

[coolcolj]

I can't remeber

 

[Becoming]

CCJ-
Thanks, I will take a look on my HD of articles for it...

Have you ever read the book Explosive Power & Strength: Complex Training for Maximum Results by Don Chu? Wondering if it was any good or not. I have the plyo one, was a good intro, but I thought it was also kind of nebulous, wondering about this one....

Thanks.

 

[blinddeafmute]

Thats interesting stuff CCJ, very interesting.

Correct me if I am wrong, but doesnt that mainly apply to athletes?

The reason I ask is this. Most of the examples used in the articles, the person that had more power ie, could throw the shot further, had less of a 1rm max on bench.

What I get from that is that the speed training would be great for an athlete...sprinters, shot putters, etc, but for a powerlifter, it really doesnt help any only because they care about their 1RM.

Is that a right assumption?

For those of you that dont understand what is meant by "power"

The definition of power, or the formula used in physics is...

power= work/time

 

[Becoming]

blinddeafmute - I think you are pretty much correct, but you have to be careful with some of the finer points....

For an athlete more power is better, but that does not mean a 1RM is not also important (as IL pointed out above) To use one of the common examples, say you have a shotputter that can bench 400 in 1 second and one that can bench 600 in 2 seconds. The first generates more power and may throw further... However if the second could increase his power output to bench 600 in 1 second, he would be on top in max and power output...

In powerlifting, programs such as WSB employ both the heavy max and the high power output (or speed) type work. While I don't think there is an exact translational equation, working faster with higher weights can increase one's overall power output which would also be useful for increasing one's max efforts (as CCJ pointed out above you can most likely reduce injury frequency by reducing training loads)

If you think about it, it is the same (but almost the reverse) of the above example. (Keep in mind this is WAY simplified) For example for a guy who can squat 600 as a 1RM in 6 seconds, he may also squat 400 in 3 seconds. This person could use sub-maximal weights to increase thier power output (by squatting 400 faster) This would also increase thier max (as CCJ has pointed out he has done above)... Increasing power should always increase one's max....of course WSB also advises regularly working with max efforts as well


That was probably kind of rought, but there are tons of articles on this at elitefts.com if you want more info....