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    Bompa S Periodization For Sports Training

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    Nicolae Dragos-Alexandru
    This document discusses power training and methods for developing power. Power is defined as the ability to produce force quickly. Power training focuses on exercises performed as fast as possible, like Olympic lifts done in the 6x3 range. Methods for power development include the isometric method of lifting weights quickly, the ballistic method using medicine ball throws, the power resisting method using partners to provide resistance, and the plyometric method using plyometric and shock exercises. Plyometrics can train landing, reactive, throwing, jumping, starting, and acceleration power at different intensity levels over the long term.

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    Bompa S Periodization For Sports Training

    Uploaded by

    Nicolae Dragos-Alexandru
    281 views22 pages
    This document discusses power training and methods for developing power. Power is defined as the ability to produce force quickly. Power training focuses on exercises performed as fast as possible, like Olympic lifts done in the 6x3 range. Methods for power development include the isometric method of lifting weights quickly, the ballistic method using medicine ball throws, the power resisting method using partners to provide resistance, and the plyometric method using plyometric and shock exercises. Plyometrics can train landing, reactive, throwing, jumping, starting, and acceleration power at different intensity levels over the long term.

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    This document discusses power training and methods for developing power. Power is defined as the ability to produce force quickly. Power training focuses on exercises performed as fast as possible, like Olympic lifts done in the 6x3 range. Methods for power development include the isometric method of lifting weights quickly, the ballistic method using medicine ball throws, the power resisting method using partners to provide resistance, and the plyometric method using plyometric and shock exercises. Plyometrics can train landing, reactive, throwing, jumping, starting, and acceleration power at different intensity levels over the long term.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    281 views22 pages

    Bompa S Periodization For Sports Training

    Uploaded by

    Nicolae Dragos-Alexandru
    This document discusses power training and methods for developing power. Power is defined as the ability to produce force quickly. Power training focuses on exercises performed as fast as possible, like Olympic lifts done in the 6x3 range. Methods for power development include the isometric method of lifting weights quickly, the ballistic method using medicine ball throws, the power resisting method using partners to provide resistance, and the plyometric method using plyometric and shock exercises. Plyometrics can train landing, reactive, throwing, jumping, starting, and acceleration power at different intensity levels over the long term.

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    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    of 22

    Conversion to Power

    • The final phase of the classical periodization


    model before maintenance and active recovery
    phases.
    • Power is defined as the ability of the
    neuromuscular system to produce the greatest
    possible force in the shortest possible amount of
    time.
    • An athlete can be very strong, but but unable to
    produce a large force in a short amount of time.
    Power training
    • Power training “trains” the CNS.
    • Plyometrics and power related activity don’t
    do a whole lot to assist in muscular
    hypertrophy, although they can complement
    weightlifting activities in the goal of achieving
    increased functional cross-sectional area of
    muscle.
    Methods of power development in
    power training
    • Isometric Method: weights lifted quickly
    • Ballistic Method: medicine ball throws
    • Power Resisting Method: accumulate/release
    weightlifting
    • Plyometric Method: plyometric and shock
    work
    Power training: Lifting
    • During power training, lifting weights is still
    employed, but the weightlifting is performed as
    fast as possible.
    • Few exercises are chosen, so that more time can
    be spent on technical and tactical aspects of that
    sport.
    • Although the book gives some different examples,
    just a couple of olympic lifts performed in the 6x3
    range will suffice for this phase.
    Power training
    • Weightlifting parameters
    Power training and the ballistic
    method
    • Ballistic training involves the use of thrown
    objects, such as medicine balls and shot puts.
    • The difference between throwing medicine
    balls and doing weightlifting exercises, aside
    from the speed, is that, during weightlifting
    exercises, the bar must be decelerated at the
    top of the lift. In a medicine ball (and most
    sporting movements, acceleration must be
    provided all the way through the movement).
    The ballistic method
    • Typically, the ballistic method is not used as
    the primary part of the training session.
    • It is usually used, either directly after the
    warmup, or at the tail end of the workout.
    Ballistic method example
    Power resisted method
    • In the power/resisted method, lifts are done with
    the use of partners to cause maximal tension and
    then release it.
    • An example would be the following: An athlete
    squats down to parallel with 40% of his 1RM
    squat on the bar. Two teammates push down on
    the bar at the bottom and the athlete will push
    up as hard as possible for 2-3 seconds(the bar
    does not go anywhere). Then the teammates
    suddenly release and the athlete pushes up as
    fast as possible.
    Power resisting method
    • This works in a similar manner to the “finger
    snap” example we learned earlier in class.
    • In this type of exercise, the maximal amount
    of actin/myosin cross bridges are activated,
    allowing lots of tension to be built up in the
    muscle, and then suddenly released in a
    powerful motion.
    • 2-4 Exercises might be used in this type of
    workout.
    Power resisting example
    • Parallel Squats: 5 sets of 3 with 40% 1RM
    • Bench Press Throw (smith machine): 5 sets of
    3 with 40% 1RM
    • Rack Pulls: 5 sets of 3 with 40% 1RM 5x3
    • Flying Pullups (band assist): 5x3 with 40% 5x3

    • This wouldn’t be done more than 2x a week.


    Power/Resistance and oscillatory
    isometrics
    • Oscillatory isometrics are a close relative to
    the power release method.
    • In OI’s, the athlete will generate maximal
    isometric tension on their own, and then
    completely relax and allow the muscle group
    to act reflexively.
    • Examples
    Plyometric method
    • We have already learned much of plyometrics
    in class.
    • For this lecture we will cover the intensity
    level of a few different types of plyometric
    activities.
    Plyometric intensity levels
    Long term plyometric planning
    Plyometrics teaching landing power
    Reactive power
    Throwing power
    Jumping power
    Starting power
    Acceleration power

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