#6 Power and Strength

Our “7 ELEMENTS” of achieving high levels of training and performance series continues as we hit on Element #6 this week.  If you remember and keep in mind, and apply these elements, or at least as many as possible, you will see step by step success in your programing.    Our Top 5 are:

#1 – NUTRITION,

#2 – REST & RECOVERY,

#3 – PATTERN OF MOVEMENTS ,

#4 – PROGRESSIONS.

#5 – MOBILITY AND STABILITY,

#6 this week, we are hitting on POWER & STRENGTH in your program.

The thing to keep in mind, and it can be confusing at times, is that POWER and STRENGTH ARE NOT THE SAME THING.  We do need both, and both work hand in hand, but they are different.  Think of STRENGTH as “how much” I can move, lift or a load I can handle.  POWER is “how fast” I can move that load, or how quick I can move.  To be effective and have peak performance effect, we need to have some of both.

In most cases, we need to develop some level of base strength first, before we can progress and get more powerful.  If we think of going down into a squat (strength), then jumping as high as possible (power), we need to make sure we have the ability to get into that squat position, hold that form; not let knees turn in, push our hips back, load the hamstrings and not overload the quads – it takes a certain amount of strength, so we can then get out of that position and jump as high as possible.

To train for power, we need to make sure we have an element of “speed” in our training.  With resistance training, we normally say that a person can’t be over 80% of their max ability.  When we do, what happens – are movement starts to slow down – and we DEVELOP STRENGTH.

The number of sets, reps and speed can vary between strength and power training. For maximal strength training, perform four to six reps of one to five reps at 85 to 100 percent of your maximum effort. In power training, you would perform three to five reps of eight to 10 reps at 30 to 45 percent of your maximum effort. Strength training is typical performed at different speeds when you lifting and lowering a weight, such as lifting a weight in two seconds and lowering it in four seconds. Power exercises are done as quickly as possible with movement control and rhythm.

Add some training of both within your program over your training period.

Coach Rozy