TECHNICAL Working the curve

maximising results with high- intensity resistance training

By Richard Scrivener

water in a downward stroke to propel the body (swimming) or striking an opponent in martial arts before the offensive move is evaded. Indeed, and perhaps somewhat obviously, success in endurance-based sports is also time dependant and is reliant upon average power output across the specified distance to be covered, for example, a half marathon. In a sport specific sense, power is therefore described as:

M

ost sporting activities are either force or time dependent. For example applying force through

generating capabilities combines a theoretical optimal load and velocity for a given person and movement, most of us, particularly athletes, will be required to build physical fitness along the entire Force-Velocity Curve. A Rugby Union player illustrates this well: he or she will require large amounts of strength in tackling, rucking and mauling, whilst limb movement speed is clearly essential for passing, jumping and sprinting. The technical qualities (underpinned by effective movement throughout the body) layered on top of the physically well-trained athlete provides for a winning combination.

Max strength

POWER =

Force x distance Time

It is a mistake however to ignore the merits of power training (and thus high-intensity work). Have you attempted to walk up stairs in a deliberately slow manner? Slower tempo actions simply increase the time- under-tension of the working musculature and increase energy expenditure. Both of these activities of daily living can prosper from more effective power generation via the neuro-muscular-skeletal systems, and thus, these specific tasks become easier to execute, a clear benefit to our everyday lives.

How can these considerations affect our clients? With this in mind, the remainder of this article will provide practical guidance on how to programme for and develop movement, force, and power qualities.

The Force-Velocity Curve (Figure 1) demonstrates that speed and force development are inter-related. For example, the curve shows that if one were to try to lift a relatively heavy weight, it would be impossible to do so with significant velocity. Thus, whilst it has traditionally been proposed that our overall maximum power

www.exerciseregister.org Max power

Max velocity Figure 1. Force-Velocity Curve and Power Output

The sample programme The following pages example programme provides two sessions which can be used as ‘stand-alone’ or complimentary workouts. The programmes are built around ‘tri-sets’ which contain 1 x movement preparation activity followed by a ‘contrast’ set (i.e. 1 x strength lift and 1 x plyometric exercise). Each tri- set could be performed (depending upon individual circumstances) 2-3 times before moving on to the next movement pattern.

References: 1) Training Principles for Power. Haff and Nimpius (2012). Strength and Conditioning Journal, 34. 2) Complex Training Re-examined: Review and Recommendations to Improve Strength and Power. Carter and Greenwood (2014). Strength and Conditioning Journal, 0.

THE AUTHOR Richard Scrivener is a health, fitness and nutrition expert with over 10 years of industry experience. Richard currently works with Fitness Industry Education as their Product Development Manager and with Universal Pictures UK as their lead health and fitness advisor.

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