TYPES OF TRAININGS:

POWER
TRAINING
 TABLE OF CONTENTS;

RELATED
PHYSIOLOGICAL
SPECIFIC FORMS of
01 POWER TRAINING: 02 PROCESS ON POWER
TRAINING:

UNIVERSAL
ELEMENTS OF BENEFITS OF POWER
03 POWER TRAINING: 04 EXERCISE:
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.

This combination of a high strength

exercise with a high speed exercise may
lead to an increased ability to apply
power.
 SPECIFIC FORMS OF POWER TRAINING:

1. PLYOMETRICS AND LOADED PLYOMETRICS

2. BALLISTIC TRAINING
3. COMPLEX TRAINING
4. CONTRAST LOADING
5. EXPLOSIVE POWER LIFTS
6. VELOCITY BASED TRAINING
7. GYMNASTICS
8. SPRINT TRAINING
 PLYOMETRIC AND LOADED PLYOMETRICS

PLYOMETRIC also known as jump training or plyos, are exercises in which muscles exert
maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Plyometric training typically involves jumping exercises; these exercises may begin from the feet only
or also involve taking off from the hands such as is found in a plyometric push up.

Examples: Skipping, Bounding, Jumping Rope, Hopping, Lunges, Jump Squats, And Clap Push-ups
 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 or also called power training, is a form of training which

involves throwing weights, and jumping with weights, in order to increase explosive
power.

It is based upon maximizing the acceleration phase of an object and minimizing the
deceleration phase.

Examples are: Medicine Ball Throws, Bench Throws, Jump Squats, Cleans, Snatches, And
Push Presses.
 COMPLEX TRAINING

COMPLEX TRAINING also known as contrast training or post-activation

potentiation training, involves the integration of strength training and plyometrics in a
training system designed to improve explosive power.

Complex training relies upon the performance of a strength exercise, often resistance
based, followed by a plyometric exercise.

An example is performing a set of squats followed by a set of jump squats.

 CONTRAST LOADING

CONTRAST LOADING refers to a type of resistance training that alternates the use of
heavy and light load exercises in order to improve muscular power.

The light lifts should be considerably lighter than the heavy lifts.

Example: to perform a set of heavy barbell back squats for 5-8 reps and then as soon as
you complete the squats, rack the bar and immediately perform 5-8 bodyweight jump
squats
 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.

Examples are: Squats, Power Cleans, Weighted Or Unweighted Vertical Jumps, Heavy
Ball Throws, Or Even Hill Sprinting
 VELOCITY BASED TRAINING (VBT)

VELOCITY BASED TRAINING is a modern approach to strength training and power training
which utilizes velocity tracking technology to provide rich objective data as a means to motivate and
support real-time adjustments in an athlete's training plan.

Examples are: Squats, Deadlifts, Bench Press and The Olympic Lifting Variations.
 GYMNASTICS

GYMNASTICS is a sport that includes physical exercises requiring balance, strength, flexibility,
agility, coordination, dedication and endurance.

Gymnastic exercises may be considered as being calisthenic in nature with a particular focus on
achieving high levels of speed, rhythm and co-ordination.

Gymnastic exercises include the Pommel Horse, Rings, Parallel Bars, Vaulting with The Use of
Apparatus, and Various Forms of Dance and Somersaults.
 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.

Examples of Sprinting are:

Swimming, Running, Cycling, Rowing
 RELATED PHYSIOLOGICAL
PROCESSES ON POWER TRAINING:

Post- Activation Potentiation (PAP):

The term post-activation potentiation is used to

describe the increased performance or power
Deep Breathing and Intra-abdominal Pressure: output after performing a strength exercise.

During an exercise a person breathes deeper in order to During an exercise the nervous system
meet higher oxygen requirements. This adoption of a becomes increasingly active and an increased
deeper breathing pattern also serves a secondary function number of muscle fibres are recruited in order
of strengthening the core of the body. to aid the performance of the exercise.
UNIVERSAL ELEMENTS OF
POWER TRAINING:

1. CORE STRENGTH
2. JOINT STRENGTH
3. PROPORTIONS OF STRENGTH
 CORE STRENGTH

The body's core, sometimes referred to as the torso,

helps all other movements of the body.

In power movements this is especially the case as the

core musculature is increasingly recruited in order to
provide additional power.
 JOINT STRENGTH
A large amount of power can only be applied if the
joints are strong enough to be able to cope with it and
transfer it. If a joint is too weak then the power that can
be applied by and through that joint is necessarily
limited.
 PROPORTIONS of
STRENGTH
The body most efficiently produces power when its
strength producing areas exist in particular proportions.
If these proportions exist in the correct ratio to each
other, then power generation can be optimized.
Conversely, if one area is too strong, this may mean
that it is disproportionately strong relative to other
areas of the body.
BENEFITS OF POWER EXERCISE:

● STRENGTHENS MUSCLE AND BONES

● INCREASE REACTION TIMES TO FALLS
● HEALTHIER HEART
● INCREASED ENERGY
● DECREASE IN STRESS
THANK YOU!
ALGIE GUTIB
BSSW 1C