Training+for+Power+and+Speed

EFFECTS OF TRAINING ON THE ANAEROBIC ENERGY SYSTEM

The anaerobic energy system can be developed through short duration, high ntensity training sessions. Activities should focus on speed and explosive movements that engage fast twitch muscle fibres (white muscle fibres). The progressive overload and specificity priciples need to be incorporated into the training program so that maximum improvements are gained.

Improvements from anaerobic training programs include:
 * Muscular strength developed
 * Power output is increased
 * Increased tolerance to lactic acid
 * Muscle fibre recruitment becomes more efficient
 * Increased stores of ATP
 * Hypertrophy (enlargement) occurs to fast twitch muscle fibres

POWER AND SPEED DEVELOPMENT Power is expressed by the formula:

Power = __Force x Distance__ Time

For improvements to be made in power any of the above variables can be manipulated. Eg: Increases in force or distance or a decrease in time will reult in improvements in power. As most sports require power and strength, it is important that the athlete develops both when undertaking a weight training program. If the athlete concentrates only on strength developments, power output may decline. This is because strength training, which is done at a slow to moderae rate, does not utilise all fast twitch muscle fibres thus preventing a quick contraction rate.

RESISTANCE TRAINING FOR POWER AND SPEED EVENTS

An athlete wanting to improve their power and speed through a resistance training program should do resistance training exercises as close to the speed that movements are performed in their chosen sport. If the resistance is too heavy the exercise will be performed slowly and a training effect will not occur to fast twitch muscle fibres. An example of a power and speed development can be achieved in sprinting through dragging a a weighted sled attached to the torso by a harness over a short distance. media type="youtube" key="IVXbHJ2FLcU" height="344" width="425" General recommendations for a power resisance program include:
 * Medium of heavy resistance (40-75% of 1 RM)
 * 4-10 repetitions performed at high speed
 * 3-6 sets
 * 1.5-4 minute rest between sets
 * 3-4 sessions per week
 * fast exercise speed

APPLICATION QUESTION

Design a resistance trainng program that develops power for a sport of your choice. The list of exercises you described int he first activity on strength can be used as a guide.

PLYOMETRIC TRAINING

Is the use of explosive strength exercises such as jumping, hopping and ounding to improve the muscles aility to generate power. This is achieved by exaggerating the stretch/shortening cycle eg: An eccentric (muscle lengthens) muscle contraction immediately followed by a concentric (muscle shortens) muscle contraction. This vigorous exercise increases the muscles-tendon system's ability to store and use elastic energy. It creates an increased activation of motor units and can improve coordination and timing of muscle contractions.

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ACTIVITY 1
 * Develop 3 plyometric exercises and perform them to the class.
 * Apart from weight training and plyometrics training how can athletes develop power and speed?
 * What sports would benefit from plyometric training?
 * What are the risks associated with plometric training?