POWER TRAINING

GROUP 3
POWER TRAINING

Power training typically involves exercises

which apply the maximum amount of force as
fast as possible; on the basis that
Strength + speed = power

Ex: jumping with weights

Throwing weights
SPECIFIC FORMS OF POWER
TRAINING
PLYOMETRICS
AND LOADED
PLYOMETRICS
PLYOMETRICS
Exercise involving repeated
rapid stretching and
contracting of muscles (as by
jumping and rebounding) to
increase muscle power.
Loaded plyometrics refers
to the addition of a load, or
weight, to jumping exercises.
Jumping up and down with a
trap bar for instance, or with a
barbell held over the head.
Loaded plyometrics may
increase explosive power more
so than unloaded plyometrics.
BALLISTIC TRAINING
• Ballistic training is often used by
athletes that wish to improve their
explosive power through boosting fast
twitch muscle fibers, which are directly
responsible for growth and strength.

• Ballistic training takes dominance of the

‘stretch-shortening cycle which is vitally
important for power output and force
velocity.
Jump Squat

Push Presses 

Medicine Ball
Throw 

Short Sprint
COMPLEX
TRAINING
• A complex training set involves
performing two exercises back to
back, with a brief rest period in
between.

• The variables that a personal trainer

will need to consider include how
many reps a client should do for
each part of the exercise and how
long the rest should be.
 Bench press
Squats followed by
followed by
Squat Jumps
Plyometric press-up
CONTRAST LOADING
• Contrast loading is a type of exercise
which alternates the use of heavy
and light lifts that have the same
movement pattern and targets the
same muscles.
• Weighted exercise followed by
unweighted exercise
• Note that joints should not be locked
as it inhibits muscle fibre
recruitment and performance of the
exercises will take longer.
 Weighted squats Deadlifts followed
followed by squat by kettlebell
jumps swings
EXPLOSIVE POWER LIFTS
• Explosive power lifts are weight
training exercises which require a
very fast movement to be performed
by the lifter in order to lift the
weight.
• Combines strength and speed to
increase power output
Power clean Clean and Jerk
 GYMNASTICS
• Gymnastics is a fun activity that is the
foundation for all sports and physical activity.
• It teaches participants how to move, roll,
jump, swing and turn upside down.
Gymnastics is an exciting activity and sport
for its unique contribution to general fitness,
coordination, agility, strength, balance and
speed. Gymnastics provides a sound
foundation in movement for boys and girls of
all ages. This allows everyone to develop
their whole body which is useful in all other
sports and activities.
• It is the performance of systematic exercises
—often with the use of rings, bars, and other
apparatus—either as a competitive sport or to
improve strength, agility, coordination, and
physical conditioning.
SPRINT TRAINING
Sprint training is usually meant in regard to running but may also include
cycling or swimming. It is an effective means of training the body to be able
to perform faster for longer. As well as increasing technical proficiency in
that form of sprint, it also develops overall power, cardiovascular capacity,
and muscular endurance.
REALATED PHYSIOLOGICAL PROCESSES
DEEP BREATHING AND
INTRA-ABDOMINAL
PRESSURE (IAP)
A person breathes deeper in order
to meet higher oxygen
requirements. As thoracic
diaphragm adopts a lower
position; this generates increased
intra-abdominal pressure, which is
a fundamental requirement when
lifting heavy weight.
THE BEST WAY TO ENVISION (IAP)
IS TO THINK OF A BALLOON
POST-ACTIVATION
POTENTION (PAP)

Potention-activation
potention is used to
describe the increased
performance or power
output after performing an
exercise. (Nervous system
and muscle fibers).
UNIVERSAL ELEMENTS OF
POWER TRAINING
SPORT OF POWERLIFTING
Powerlifting is a strength sport. The
whole point of the sport is to find out
just how strong you really are. The
basics are incredibly simple. In
competition, a powerlifter stands alone
on a platform and tries to lift the
heaviest weights he is capable of for a
single repetition. Judges look on to
ensure that the rules are followed.

Powerlifters perform three competitive

events: the squat, the bench, and the
deadlift. A lifter receives three attempts
for each event. Only the heaviest
successful attempt is counted.
Historical examples of power-type training
 In Ancient Greece jumping with weights, either handheld
or in the form of armor, and throwing the discus and javelin
featured as part of sport and military training regimes. In
terms of loaded plyometrics and ballistic training.

Amongst the heaviest known throws in antiquity, was a

one handed overhead throw of a stone weighing 140 kg and
which had a handle, by the Ancient Greek, Bybon.
 The record of this throw, which is sometimes translated as a
lift, is inscribed onto the stone itself. Throwing a stone was also a
popular pastime and military training method in the Medieval
ages, with records of it including numerous depictions of a one-
handed throw of a stone, roughly the size of a person's head,
from the shoulder.

Ancient Persian and Indian Wrestlers used to swing heavy

wooden clubs, called Meels in Persian, or stone-topped wooden
clubs, called Gadas in India, in order to develop power. Notably,
such exercises help to build strong and flexible joints.
In a similar vein to contrast loading, the ROMANS trained with
weapons which were double the weight of ordinary weapons, in
order that when they used the ordinary weapons they would feel
lighter and easier to use.

In terms of heavy lifts, as a test of strength and manhood various societies,

such as Celtic and Nordic ones, used to practice stone lifting. This involved
lifting very heavy stones, usually over 100 kg, either up to their waist or
onto their shoulder. Two examples are the Menzies stone (115 kg) in
Scotland or the Husafell Stone (190 kg) in Iceland.
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