Multi-Dimensional Concept of Power Implications for Training and Performance

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Multi-Dimensional Concept of PowerImplications
for Training and Performance

• CRAIG J. CISAR, Ph.D.
• CSCS, D, NSCA-CPT, D
• DEPARTMENT OF KINESIOLOGY
• SAN JOSE STATE UNIVERSITY

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DEFINITION OF POWER

• WORK/TIME
• WORK FORCE X DISTANCE
• (FORCE X DISTANCE)/TIME
• VELOCITY DISTANCE/TIME
• FORCE X VELOCITY

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FACTORS LIMITING POWER

• FORCE
• CONTRACTILE PROTEIN IN SARCOMERE
• ACTIN
• MYOSIN
• NOTE TOTAL FORCE ACTIN MYOSIN BINDING PLUS
  ELASTIC STORED ENERGY

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FACTORS LIMITING POWER

• ELASTIC STORED ENERGY LOCATED IN
• MUSCLES
• TENDONS
• NOTE ELASTIC ENERGY IN TENDONS HAS GREATER
  FORCE POTENTIAL THAN ELASTIC ENERGY IN MUSCLES,
  BUT IS LIMITED IN USE DUE TO THE NECESSITY TO
  OPTIMIZE COORINATED MOVEMENT FORM

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FACTORS LIMITING POWER

• STRETCH REFLEX MECHANISM
• PRESTRETCH OF MUSCLE TO 120 OF NORMAL
  RESTING MUSCLE LENGTH
• MORE OPTIMAL BINDING OF ACTIN AND MYOSIN
• MUSCLE SPINDLES DETECT STRETCH EVOKING
  REFLEX CONTRACTION BY THE STRETCHED MUSCLE
• EXAMPLES (1) CONTRACTING AGONIST STRETCHES
  ANTAGONIST AND (2) DURING THE ECCENTRIC PHASE OF
  PLYOMETRICS

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FACTORS LIMITING POWER

• MOVEMENT SPEED AND REACTION TIME
• CENTRAL AND PERIPHERAL NERVOUS SYSTEMS
• NEUROTRANSMITTER CONCENTRATIONS
• MYELINATION OF AXONS
• INTRAMUSCULAR ENZYME CONCENTRATIONS OF
  PHOSPHAEN (ATP-PC) METABOLISM
• MYOSIN ATPASE
• CREATINE PHOSPHOKINASE
• ADENYLATE KINASE

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WAYS TO IMPROVE POWER
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INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES

• NEURAL ADAPTATIONS
• CENTRAL NERVOUS SYSTEM
• ENHANCED ACTIVATION OF MOTOR TRACTS FROM
  THE PRIMARY AND PREMOTOR CORTEXES
• PERIPHERAL NERVOUS SYSTEM INCREASED
  RECRUITMENT OF MOTOR UNITS

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INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES

• INCREASED CONTRACTILE PROTEIN VIA MUSCLE
  HYPERTROPY (I.E., MUSCLE FIBER SIZE)
• HIGH VOLUME STRENGTH TRAINING PROGRAM
• INCREASED HYPERPLASIA (I.E., MUSCLE FIBER
  NUMBER)
• HIGH INTENSITY STRENGTH TRAINING PROGRAM
• gtNEURAL ADAPTATIONSgtHYPERTROPHYgtHYPERPLASIA

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INCREASED FORCE (I.E., STRENGTH) PRODUCTION
CAPABILITES

• MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
• FAST-TWITCH MUSCLE FIBERS GREATER FORCE
  PRODUCTION
• FAST-TWITCH MUSCLE FIBERS
• FASTER SPEED OF CONTRACTION
• FAST-TWITCH MUSCLE FIBERS GREATER FORCE
  PRODUCTION AT FASTER SPEEDS OF MOVEMENT

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MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
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INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION

• MUSCLE FIBER TYPE
• FAST-TWITCH MUSCLE FIBERS
• FASTER SPEED OF CONTRACTION

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MUSCLE FIBER TYPE
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INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION

• FORCE VERSUS RESISTANCE
• INCREASED FORCE AND/OR DECREASED
  RESISTANCE INCREASED MOVEMENT SPEED
• ACCLERATION FORCE/MASS
• INCREASED FORCE AND/OR DECREASED MASS
  (E.G., FAT MASS) INCREASED ACCELERATION

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INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION

• COORDINATION
• SYNCHRONUS RECRUITMENT OF MOTOR UNITS
• AGONIST MUSCLE VERSUS ANTAGONIST
• BALANCED INTERACTION BETWEEN
• AGONISTIC MUSCLE AND ANTAGONIST MUSCLE

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INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND
ACCELERATION

• DECREASE REACTION TIME AND HENCE
• MOVEMENT TIME
• CENTRAL AND PERIPHERAL NERVOUS SYSTEMS
  ADAPTATIONS
• INCREASE DISTANCE OF FORCE APPLICATION
• TRAINING
• DEVELOPMENT MOVEMENT SKILLS AND
• TECHNIQUE

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POWER NEEDS ANALYSIS
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FORCE VERSUS VELOCITY
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PERCENT OF MAXIMAL POWER VERSUS VELOCITY
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TRAINING AND PERFORMANCE IMPLICATIONS
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SPECIFICIY OF TRAINING

• FORCE VERSUS VELOCITY
• NEEDS ANALYSIS
• HIGHER FORCE CAPABILITIES AT SLOWER
  VELOCITY OR LOWER FORCE CAPABILITIES AT
  FASTER VELOCITY OR BOTH?
• CAN EITHER END OF THE FORCE VELOCITY
  CONTINUUM BE IGNORED?

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SPECIFICIY OF TRAINING

• NEEDS ANALYSIS
• WHICH MUSCLE GROUPS NEED TO BE POWER TRAINED?
• DOES THE POWER TRAINING NEED TO BE SIMILAR
  FOR ALL MUSCLE GROUPS?
• CAN ANY MUSCLE GROUPS BE IGNORED IN TERMS
  OF POWER TRAINING?

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SPECIFICIY OF TRAINING

• NEEDS ANALYSIS
• RANGE OF MOTION
• THROUGH WHAT RANGE OF MOTION DOES POWER
  NEED TO BE DEVELOPED?
• BE CREATIVE IN SELECTING AND DEVLOPING
  EXERCISE TRAINING TECHNIQUES THAT MIMIC THE
  REQUIRED RANGE OF MOTION

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SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS
OPEN-CHAIN KINETIC EXERCISES
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SPECIFICIY OF TRAINING

• CLOSED-CHAIN KINETIC EXERCISES
• IN CLOSED-CHAIN EXERCISES THE DISTAL SEGMENT
  (E.G., HAND OR FOOT) IS FIXED WHILE THE
  PROXIMAL SEGMENT MOVES
• EXAMPLE IN WEIGHT BEARING EXERCISES THE
  BODY MOVES OVER THE HAND OR FOOT
• NO LINK WITHIN THE CHAIN CAN MOVE
  INDEPENDENTLY OF THE OTHERS ALL ARE AFFECTED
  BY MOVEMENT OF ONE SEGMENT

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SPECIFICIY OF TRAINING

• OPEN-CHAIN KINETIC EXERCISES
• IN OPEN-CHAIN EXERCISES THE DISTAL SEGMENT
  MOVES FREELY IN SPACE
• IN OPEN-CHAIN EXERCISES THE MOTION OF
  ADJACENT JOINTS IS NOT PREDICTABLE AS THEY MAY
  MOVE INDEPENDENTLY OR TOGETHER

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SPECIFICIY OF TRAINING

• CLOSED-CHAIN KINETIC EXERCISES
• LOWER-EXTREMITY MOVEMENTS IN SPORTS ARE
  PRIMARILY CLOSED-CHAIN
• CLOSED-CHAIN EXERCISES CAN BE USED TO
  IMPROVE STRENGTH, POWER, STABILITY, BALANCE,
  CORDINATION, AND AGILITY
• CAPABLE OF GENERATING LARGE FORCES BUT AT
  SLOWER VELOCITIES
• MORE BALANCED MUSCLE ACTIVATION AND FORCE
  PRODUCTION
• CONSIDERED TO BE MORE FUNCTIONAL

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SPECIFICIY OF TRAINING

• OPEN-CHAIN KINETIC EXERCISES
• PRODUCE HIGH VELOCITY MOVEMENTS
• SUCH AS THROWING OR KICKING A BALL, SWINGING
  A GOLF CLUB OR BAT, OR SWINGING THE LEG DURING
  RUNNING OR ARM DURING SWIMMING
• HENCE, IMPORTANT DURING MANY SPORTS AS WELL
  AS DAILY ACTIVITIES
• BETTER AT ISOLATING MUSCLES THAT ARE WEAK

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SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS
OPEN-CHAIN KINETIC EXERCISES

• NEEDS ANALYSIS
• WHICH TYPE OF CHAIN KINETICS NEEDS TO BE
  DEVELOPED?
• OPEN CHAIN OR CLOSED CHAIN OR BOTH?
• BE CREATIVE IN SELECTING AND DEVELOPING
  EXERCISE TRAINING TECHNIQUES THAT MIMIC THE
  REQUIRED CHAIN KINETICS

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SPECIFICIY OF TRAINING

• FAST-TWITCH MUSCLE FIBER TYPE
• GREATER FORCE
• GREATER SPEED (I.E., VELOCITY)
• GREATER POWER
• CAN TRAINING INCREASE THE SIZE (HYPERTROPHY)
  AND/OR NUMBER (HYPERPLASIA) OF FAST-TWITCH
  MOTOR UNITS?
• HYPERTROPHY HAS LONG BEEN ACCEPTED
• HYPERPLASIA DOCUMENTED IN CROSS- SECTIONAL
  AND LONGITUDINAL STUDIES
• CAN TRAINING CHANGE MUSCLE FIBER TYPE?
• MUSCLE FIBER TYPE CONVERSION HAS BEEN
  QUESTIONED

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MUSCLE FIBER TYPE CONVERSION
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SPECIFICIY OF TRAINING

• PHOSPHAGEN (ATP-PC) ENERGY SYSTEM
• HIGHEST POWER (KCAL/SEC)
• LOWEST CAPACITY (TOTAL KCAL)
• PRIMARY ENERGY SYSTEM USED IN POWER ACTIVITIES
• DEVELOPMENT OF ATP-PC ENERGY SYSTEM
• HIGH INTENSITY, SHORT DURATION ACTIVITY
• LONGER REST PERIODS TO REPLENISH ATP-PC
• 25-30 SECONDS TO REPLENISH 50
• 2-3 MINUTES TO REPLENISH 100

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GENERAL TRAINING GUIDELINES

• HIGH FORCE DEVELOPMENT CONCENTRIC STRENGTH
  TRAINING
• 2-4 SETS USING A 2-4 RM (90-95 OF
• 1-RM) WORKLOAD PERFORMED 3-5 DAYS PER WEEK
  WITH A 2-5 MINUTE
• REST PERIOD
• MOST FREQUENTLY USED WITH MULTI- JOINT, CORE
  EXERCISES (I.E., MULTI- JOINT EXERCISES
  INVOLVING ONE OR MORE LARGE MUSCLE GROUPS) FOR
  SINGLE-EFFORT EVENTS

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GENERAL TRAINING GUIDELINES

• HIGH SPEED DEVELOPMENT CONCENTRIC STRENGH
  TRAINING
• 2-4 REPETITIONS PER SET, 3-4 SETS PER
  EXERCISE USING A 30-60 1-RM WORKLOAD WITH
  A 2-5 MINUTE REST PERIOD
• USED WITH MULTI-JOINT POWER EXERCISES (E.G.,
  POWER SNATCH, POWER CLEAN, HANG CLEAN, PUSH
  JERK, AND PUSH PRESS) FOR MULTIPLE-EFFORT
  EVENTS AGAINST A MODERATE (60 1-RM
  WORKLOAD) TO LIGHT (30 1-RM WORKLOAD)
  RESISTANCE

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GENERAL TRAINING GUIDELINES

• PLYOMETRIC TRAINING
• IN-PLACE, SHORT RESPONSE, AND LONG RESPONSE
  EXERCISES
• LOWER BODY EXERCISES INVOLVING
• QUICK FEET MOVEMENTS, SKIPS, HOPS, JUMPS, AND
  BOUNDS WITH OR WITHOUT CONES, HURDLES, BOXES,
  ETC.
• UPPER BODY EXERCISES INVOLVING MEDICINE
  BALLS AND BODY WEIGHT WITH OR WITHOUT BOXES

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GENERAL TRAINING GUIDELINES

• SPEED TRAINING
• SHORT INTERVAL, REPETITION TRAINING USING
  WORK BOUTS OF 2-3 SEC UP TO 30 SEC WITH A
  WORKREST RATIO OF 13 OR 15 AND A PASSIVE
  RECOVERY
• ACCELERATION SPRINTS - GRADUAL INCREASES IN
  SPEED FROM JOGGING TO STRIDING TO SPRINTING IN
  50-100 METER SEGMENTS

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GENERAL TRAINING GUIDELINES

• SPEED TRAINING
• HOLLOW SPRINTS - TWO SPRINTS WITH A PERIOD OF
  WALKING OR JOGGING IN BETWEEN BETWEEN EACH
  SPRINT
• SPEED TRAINING - REPEATED SHORT, MAXIMAL
  SPRINTS WITH COMPLETE RECOVERY BETWEEN EACH
  SPRINT
• OTHER SPEED DRILLS

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GENERAL TRAINING GUIDELINES

• AGILITY TRAINING
• IMPROVE REACTION TIME
• IMPROVE EXPLOSIVE CHANGE OF DIRECTION
  CAPABILITIES
• FLEXIBILITY TRAINING
• IMPROVE DISTANCE THROUGH WHICH FORCE CAN BE
  EXPLOSIVELY APPLIED
• BALANCE TRAINING
• PROVIDE A STATIC AND DYNAMIC FOUNDATIONAL
  PLATFORM FOR EXPLOSIVE MOVEMENT

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EXAMPLES OF TRAINING MODALITIES

• BODY WEIGHT
• WEIGHTED CHEST VESTS
• ANKLE AND WRIST WEIGHTS
• BARBELLS AND DUMBBELLS
• MEDICINE AND KETTLE BALLS

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EXAMPLES OF TRAINING MODALITIES

• OTHER EQUIPMENT TO IMPROVE STRENGTH, SPEED,
  AGILITY, AND/OR BALANCE
• RUBBER BANDS AND TUBING
• BOXES, STEPS, HURDLES, AND CONES
• SLIDE BOARDS
• LADDERS
• RINGS AND DOTS
• TUBING/CORDS, HARNESSES, AND BELTS
• PARACHUTES (E.G., POWER CHUTES)
• MATS AND STABILITY BALLS
• BALANCE ROLLERS, DISCS, BEAMS, AND BOARDS
• OTHER - BE CREATIVE AND HAVE FUN!

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THANK YOU VERY MUCH!

• QUESTIONS??