Power training

Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise.

Usually, an exercise is considered plyometric or not based upon its speed, the rapidity of its repetitions, and the extent to which it utilises the body's stretch-shortening cycle.

For these reasons, unilateral plyometric exercises have a high-degree of transferability to running, and can be used especially to enhance sprint ability.

Examples include throwing a medicine ball, jumping with a trap bar, or swinging a weighted club.

[7] Over a period of training, this may increase the trainee's ability to perform the plyometric exercise more powerfully without the preceding heavy lift being required.

The joints should not be locked as this inhibits muscle fibre recruitment and reduces the speed at which the exercise can be performed.

For instance, in a power clean, a barbell is quickly lifted from the floor and unto the upper chest; this must be performed fast in one dynamic movement otherwise it would not be possible to move the weight to this position.

[11] Gymnastic exercises may be considered as being calisthenic in nature with a particular focus on achieving high levels of speed, rhythm and co-ordination.

[12] Gymnastic exercises include the pommel horse, rings, parallel bars, vaulting with the use of apparatus, and various forms of dance and somersaults.

In regard to the lower body, it 'can refine specific movement skills and improve overall power delivery through individual legs.

As such, unilateral training may be used to correct or avoid excessive strength imbalances between the limbs and reduce the risk of injury.

As well as increasing technical proficiency in that form of sprint, it also develops overall power, cardiovascular capacity, and muscular endurance.

This adoption of a deeper breathing pattern also serves a secondary function of strengthening the core of the body.

Ultimately, the usage of it in a training regime is to condition the trainee to perform with a heightened nervous system activation and increased muscle fibre recruitment; thereby resulting in the ability to move more powerfully as a standard.

This may involve bending and straightening in all directions (flexing and extending), circular movements (rotation and circumduction), and holding isometric poses.

Similarly, if a person lacks the muscular strength to stabilise their core in the required manner, then their ability to move powerfully will also be negatively affected.

For these reasons, training programmes which focus on the core recommend working to achieve the correct ratio of strength between the muscles via a comprehensive regime.

In order to achieve this, and meant as a general guideline, the National Strength and Conditioning Association recommends, for the four main movements of the core, a minimum exercise ratio of 1-1-1-1 e.g. one set each of flexion, extension, lateral flexion, and rotation focused exercises.

[21] The core also acts as a bridge between the upper and lower body, allowing the transference of force from the legs to the arms and vice versa.

This can be achieved by running backwards and sideways as well as forwards, or by hopping up and landing facing a different direction for example.

For example, a sprint cyclist may incorporate heavy back squats into their training regime in order to increase their leg strength, which can in turn help them to generate more power on the bike.

As such, they may incorporate forms of core training which helps them to perform their back squat more efficiently and reduce the risk of injury.

[25] In such examples the performance of the specific sport or exercise can be improved by ensuring that the involved areas of the body are trained to be in particular proportions of strength, as considered relatively to each other.

The isometric press which was generated by the torso and the legs helped them to preload their muscles so as to aid the subsequent move to stand up fully.

[27] In athletic events such as sprinting, deliberate apparatus, called starting blocks, are used so the sprinters can perform a more powerful isometric press and channel this additional power into their first strides forwards: this ability to perform an enhanced isometric press allows them to start faster.

The force they can generate can be increased and their instinctive use can be encouraged through the training of the respective actions required to form them (e.g. knee raises, sit-ups, squats, jumps) and the associated musculature (e.g. glutes, thighs, hamstrings, core).

The sport of powerlifting acquires its name due to the great amount of force that is required to lift very heavy weights.

A box jump being performed in a gym. Plyometrics are a basic and effective power training exercise which require little or no equipment. Jumping with the addition of weights, such as dumbbells or a trap bar , can lead to an even greater ability to perform powerfully.
Ballistic training consisting of throwing medicine balls. Note the preparatory crouched posture which preloads the legs and core; this helps to increase the power of the throw.
This elite level performance of the snatch demonstrates the explosive power that is required to move the bar overhead. This would be unachievable at a slower speed.
A gymnast using a pommel horse. Traditionally this specific exercise is only performed by male gymnasts.
Trained for speed. This sprinter's powerfully developed glutes, thighs, hamstrings and core help her to generate power effectively both in her initial isometric press at the starting blocks and throughout the race.