Can someone explain "Power" workouts to me?

AKIRA · 08-29-2005, 08:06 PM

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...

MuscleM4n · 08-29-2005, 08:09 PM

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

**CowPimp** · 08-29-2005, 08:11 PM

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.

**P-funk** · 08-29-2005, 08:19 PM

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.

**P-funk** · 08-29-2005, 08:20 PM

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.

MuscleM4n · 08-29-2005, 08:22 PM

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

**P-funk** · 08-29-2005, 08:24 PM

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.

MuscleM4n · 08-29-2005, 08:29 PM

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.

**P-funk** · 08-29-2005, 08:30 PM

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.

MuscleM4n · 08-29-2005, 08:36 PM

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.

**P-funk** · 08-29-2005, 08:38 PM

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.

MuscleM4n · 08-29-2005, 08:46 PM

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.

**P-funk** · 08-29-2005, 08:50 PM

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.

Vieope · 08-29-2005, 08:56 PM

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

PreMier · 08-29-2005, 11:58 PM

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

TJ Cline · 08-30-2005, 01:47 AM

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.

MuscleM4n · 08-30-2005, 03:15 AM

well my 8lbs was lean gain

**Dale Mabry** · 08-30-2005, 11:08 AM

Power.

HardTrainer · 08-30-2005, 11:18 AM

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..

Squaggleboggin · 08-30-2005, 03:58 PM

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.

KentDog · 08-30-2005, 04:15 PM

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.

buildingup · 08-30-2005, 04:19 PM

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

PreMier · 09-01-2005, 12:16 AM

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

MuscleM4n · 09-01-2005, 12:22 AM

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?

PreMier · 09-01-2005, 12:23 AM

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

08-29-2005, 08:06 PM	#1
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,912 Photos: 3	Can someone explain "Power" workouts to me? 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...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

08-29-2005, 08:09 PM	#2
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	sounds more like 'pansy' workout to me.....pathetic.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-29-2005, 08:11 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-29-2005, 08:22 PM	#6
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	what so you are saying body squatting is a hardcore workout?
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-29-2005, 08:29 PM	#8
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	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.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-29-2005, 08:36 PM	#10
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	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.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-29-2005, 08:46 PM	#12
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	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.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-29-2005, 08:56 PM	#14
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,863 Photos: 10	The Power workout is better done with a good and wide range of motion. Power Rangers workouts.
	FURtherness

08-29-2005, 11:58 PM	#15
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,288 Photos: 2	I love skinny people. I can gain 8lbs a day!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-30-2005, 03:15 AM	#17
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	well my 8lbs was lean gain
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

08-30-2005, 11:08 AM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	Power.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-30-2005, 11:18 AM	#19
HardTrainer Member Join Date: May 2005 Posts: 472	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..
HardTrainer Member Join Date: May 2005 Posts: 472

08-30-2005, 03:58 PM	#20
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	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.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

08-30-2005, 04:15 PM	#21
KentDog College Grad Join Date: Feb 2005 Location: USA Posts: 2,871 Photos: 3	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.

09-01-2005, 12:22 AM	#24
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	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?
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-01-2005, 12:23 AM	#25
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,288 Photos: 2	Shut the fuck up. You havent had to deal with this dipshits harassment since he came to the sight. Its none of your concern. Last edited by PreMier : 09-01-2005 at 12:34 AM.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.