Can someone explain "Power" workouts to me? [Forum Archive]

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Can someone explain "Power" workouts to me?

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Posted by: AKIRA

I am being certified through NASM and one of the stages is power, naturally. Anyway, in the resistance training chapter, the power workouts listed are just, well, odd. They dont seem to be very "powerful."

Examples include, throwing a medicine ball against a wall as fast as you can and catching it, a body squat, but explosively shooting up into a jump (called a tuck jump), stepping up onto a stepper then leaping up into the air, then repeat, or putting a medicine ball overhead and then throwing it forward (called a soccer ball throw)

I suppose I am a rookie when it comes to these "power" workouts cuz I just dont understand why they are called power. Sure its fast and there is some resistance, but it doesnt seem powerful...

Posted by: MuscleM4n

sounds more like 'pansy' workout to me.....pathetic.

Posted by: CowPimp

Sounds like the power workouts consist of a lot of plyometrics. Speed is a component of power. The idea is to increase the rate of force generation.

Posted by: P-funk

Quote:

Originally Posted by AKIRA

I am being certified through NASM and one of the stages is power, naturally. Anyway, in the resistance training chapter, the power workouts listed are just, well, odd. They dont seem to be very "powerful."

Examples include, throwing a medicine ball against a wall as fast as you can and catching it, a body squat, but explosively shooting up into a jump (called a tuck jump), stepping up onto a stepper then leaping up into the air, then repeat, or putting a medicine ball overhead and then throwing it forward (called a soccer ball throw)

I suppose I am a rookie when it comes to these "power" workouts cuz I just dont understand why they are called power. Sure its fast and there is some resistance, but it doesnt seem powerful...

power in a basic form force x velocity. If the defenition of strength is the ability to overcome load then power is the speed at which one can impose this strength. There is no time elemnt with strength. There is a time element with power.

If you have 2 people and person (a) deadlifts 315lbs in 5sec whiler person (b) deadlifts 315lbs in 2 sec they both have similiar strength however person (B) is displaying a greater amount of power.

As far as power training most power lifters will use 60-80% of their 1RM on a given exercise and try and impose maximum effort on the bar for 2-3 reps usually making up the volume of work by doing a high amount of sets 8-12 and keeping thier conditioning up by using a shorter rest interval, 30-45sec. So if you bench press 100lbs for a 1RM. Then you would train your speed (power) with 60lbs x 2 reps x 10 sets with 30sec. rest.

Olympic lifters are pretty much as powerful as it gets since everything has to happen in hundreths of a sec to make a successful lift.

True power training however needs to have a release! In olympic lifting of powerlifting there is no release of the bar. You are still exercting maximum force and then having to decelerate the weight. So for most athletic type training power training will be done with a medecine ball or with plyometrics since their is no deceleration of load, only acceleration. Typically the recommendation is to use a med. ball that is 10% of the athletes Body weight. So, a 200lb football player would do med. ball chest passes with a 20lb med. ball. Jump squats and other plyometrics are used to train hip power since once you leave the floor you are no longer accelerating and gravity takes its effect. Once you feet leave the floor you loose power.

Another way that power training can be employed is through supersetting a strength exercise and a power exercises. Something like a maximum effort squat with a rep range of 2-5 reps followed immediatly by 12 BW jump squats. Or a max effort bench press of 2-5 reps followed immediatly by 12 med ball chest passes with a med ball 10% of athelets BW. The strength exercise is going to max the athlete out and recruit as many motor units as possible. When you then go to perform a power exercise, you are asking those motor units that have just been recruited to then fire at an extremly fast/high rate. The idea being to train the CNS to reponds quickly and apply maximu power as fast as possible.

hope that helped a little.

Posted by: P-funk

Quote:

Originally Posted by MuscleM4n

sounds more like 'pansy' workout to me.....pathetic.

if you think that is true then you absoltly not jack shit about training.

Posted by: MuscleM4n

what so you are saying body squatting is a hardcore workout?

Posted by: P-funk

Quote:

Originally Posted by MuscleM4n

what so you are saying body squatting is a hardcore workout?

Jump squats and plyometrics are a really hard work out!! Especially when you combine them with maximum effort work. You have a lot to learn.

Posted by: MuscleM4n

no i don't need to learn that.

Squats with heavy weight relative to me is all i need to grow...but otherwise on different subject matters i do have a lot to learn.

Posted by: P-funk

Quote:

Originally Posted by MuscleM4n

no i don't need to learn that.

Squats with heavy weight relative to me is all i need to grow...but otherwise on different subject matters i do have a lot to learn.

At 128lbs I would say you need a miracle to grow.

on top of that more of an open mind to different training ideas may help you also.

You are to close minded in your thinking.

Posted by: MuscleM4n

i have put on 8lbs in the last month.

I am not close minded you cannot judge me on a few posts in this thread alone.

Posted by: P-funk

Quote:

Originally Posted by MuscleM4n

i have put on 8lbs in the last month.

I am not close minded you cannot judge me on a few posts in this thread alone.

I judge you on all your posts. You are to much into BB'ers anecdotal bull shit and not enough into sports science. Your arguments give me a headache.

Posted by: MuscleM4n

I am not argueing with you mate.

If you have a headache go take some aspirines

What you said about 'i am too much in to bodybuilding anecdotal evidence' i admit this.

Posted by: P-funk

Quote:

Originally Posted by MuscleM4n

I am not argueing with you mate.

If you have a headache go take some aspirines

What you said about 'i am too much in to bodybuilding anecdotal evidence' i admit this.

well at least you admit it. We are all biased towards what we believe in.

Posted by: Vieope

The Power workout is better done with a good and wide range of motion. Power Rangers workouts.

Posted by: PreMier

I love skinny people. I can gain 8lbs a day!

Posted by: TJ Cline

Quote:

Originally Posted by MuscleM4n

i have put on 8lbs in the last month.

I am not close minded you cannot judge me on a few posts in this thread alone.

I gained 8Lbs while reading the last 5 posts.

Posted by: MuscleM4n

well my 8lbs was lean gain

Posted by: Dale Mabry

Power.

Posted by: HardTrainer

I was thinking about incorporating a functional power full body workout twice a month, i.e sprinting with a sledge tied to me, brief heavy bag work, pulling a chain across the ground, farmers walk, jumping jacks, med ball etc..

Posted by: Squaggleboggin

I recommend farmers' walks very highly. They're one of my favorite exercises (second only to the clean and press). I'm currently trying to find a place where I can get a large tractor tire to flip. The only problem is where to put it in the winter and what to do when I can't use it.

Posted by: KentDog

Plyometrics KILL. We had to do them for track in high school, and I gotta say, I'd much rather be lifting... the intensity required for plyos is insane. And I always got crazy sore the next day.

Posted by: buildingup

Quote:

Originally Posted by PreMier

I love skinny people. I can gain 8lbs a day!

Yeh we figured that from your pics, most people gain less but most of it being lbm not fat

Posted by: PreMier

Quote:

Originally Posted by buildingup

Yeh we figured that from your pics, most people gain less but most of it being lbm not fat

Your just mad because your a WEAK skinny bitch. I would rather be sloppy and strong than a weak bitch anyday

Posted by: MuscleM4n

just because somebody is skinny doesn't mean they are weak.

Let's not argue guys.

Have you had any success with strongman Premier?

What are your lifts like?

Posted by: PreMier

Shut the fuck up. You havent had to deal with this dipshits harassment since he came to the sight. Its none of your concern.

Posted by: MuscleM4n

Ok..... just chill

Posted by: PreMier

I added a smiley lol He just pisses me off, there is no basis for any of his comments harassing people.. and he has no room to talk.

Posted by: MuscleM4n

ohh the smiley makes a big difference man!

Posted by: CowPimp

Muscle man, you can induce hypertrophy via power-based workouts. 8-12 repetitions with a 4-1-2 tempo and 60 second rest intervals with each body part done once per week is not the only way to gain mass. I'm not trying to pick on you, and this is obviously exaggerated, but that was just to make a point.

Have you seen some of those olympic lifters? I would rather have the physique, and subsequently the power and strength, of an elite olympic lifter than that of an elite bodybuilder, that is for sure.

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