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Using full acceleration and velocity-dependant exercises to enhance power

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Using full acceleration and velocity-dependant exercises to enhance power training

By

Dr. Daniel Baker,

Strength Coach Brisbane Broncos, Level 3 Strength Coach,

ASCA Master of Strength & Conditioning,

Edith Cowan University, School of Sport & Biomedical Science

Abstract

This article describes full acceleration exercises and velocity-dependant

exercises that can be used to enhance power training. Traditional resistance

training exercises used to build strength, hypertrophy etc (eg. Bench press, chin-

up, squats, deadlifts) are characterized by slow movement speeds (velocity)

when heavy resistances are used, resulting in low power outputs. If lighter

resistances are used in these exercises an effort to increase velocity, then a large

deceleration phase exists in the latter half of the range of movement in an effort

to stop the tendons and muscles being “jerked” at the end range. In this

instance, velocity is reduced and the body is being taught/trained to decelerate,

not accelerate, which is not optimal for enhancing power output. Consequently,

special resistance exercises which entail full acceleration and higher movement

velocities need to be included in programs that have the objective of increasing

power output and acceleration. These exercises include all the Olympic weight-

lifting exercise derivatives as well as throwing and jumping exercises.

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Introduction

What is the difference between strength and power? Strength is defined

as the ability to apply force and/or overcome resistances to movement. It is best

developed by lifting heavy weights for lower repetitions. When lifting heavy

weights in traditional strength exercises (squat, deadlifts, bench presses, chin-

ups etc) the movement speed can be quite slow (Wilson et al, 1989, 1993), which

is not ideal for power development with more experienced athletes (this will still

work to enhance power in less experienced athletes though). But heavy weights

and low reps in the basic exercises are best for maximal strength.

Power is defined as the work done per unit of time (strength x speed) and

it is best developed by use of a more broader range of resistances (Newton &

Kraemer, 1994) ~ however there must be acceleration and high movement speed

(velocity) for power to be fully developed. “True” power training exercises are

exercises that entail acceleration throughout the entire range of movement (eg.

olympic lifts, jump squats, throws, etc) (Baker, 1995). Table 1 provides an

example of some strength exercises and their counterpart power exercise.

Therefore there may appear to be a quandary between the development

of strength and power ~ strength entails heavy weights, typically performed at

slower speeds, whereas power entails acceleration throughout the range of

movement and faster movement speeds. If you try to lift lighter weights more

explosively in a traditional strength training exercise (eg. bench press), then the

lift starts off with acceleration but by half way up in the range of motion, the

muscles will start to decelerate the weight to stop it “jerking” the muscles/tendons

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at the end of the range of motion (Wilson et al., 1989; 1993; Newton et al.,1996;

1997). So instead of teaching/training our body to accelerate, this method

actually teaches it to decelerate! For collision-based sports, it is always good to

remember the Bruce Lee quote – “ donʼt hit the man, hit through the man”, which

implies accelerating through the collision or contact.

This would seem to imply that training for strength and power are or can

be quite separate in terms of programming exercises, resistances and lifting

speeds etc ~ and they are to a large degree for more experienced trainers.

However, lower level athletes readily respond to basic strength training such that

it will also increase their power for the first few years of training. There are two

methods for experienced trainers to utilize to enhance their power training

(Baker, 2005). They are:

1. Use full acceleration exercises so that force output and acceleration continue

through the full range of movement (no deceleration phase at the end of the

range of movement) and there is high velocity during the movement.

2. Alter the kinetics (force profile) of traditional strength training exercises so that

force/acceleration continue further into the range of movement.

This article will focus on the first method of power development as it suits

most athletes who have attained a reasonable strength base, a training age of >

1 year and who are > 15-16 years of age.

Future articles will describe methods of altering barbell kinetics, which suit

more experienced trainers, in greater detail.

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Include full acceleration exercises as power exercises

Performing an exercise whereby acceleration can occur throughout

the entire range of movement (such as a bench throw or jump squat in a Smith

machine, see Photos 1-2, medicine ball throws, power pushups, power cleans

and all the olympic lift variations etc) allows for higher lifting speeds and power

outputs (see Table 2). If athletes attempt to lift light resistances explosively in

traditional exercises such as bench press and squats, large deceleration phases

occur in the second half of the movement, resulting in lower power outputs as

compared to power versions of bench throw and jump squats. Table 2 provides

an example of power output differences between 1 rep max (1RM) weights in

strength exercises as compared to lighter resistances in power-oriented full

acceleration exercises (Baker, 1995). Thus heavy resistance exercises such as

bench press, squat and deadlifts are considered strength exercises whereas

bench throws, jump squats and power cleans are considered power exercises.

Training to maximize power output should entail both heavy

resistance, slower speed exercises for strength development and exercises

that entail higher velocities and acceleration for the entire range of

movement for rapid power development (Newton & Kraemer, 1994). This two-

sided approach should result in the musculature being able to contract both

forcefully and rapidly, the basis of power production. It may merely be the

dosages of each exercise type that varies depending upon the athletes

experience and strength levels, sport requirements, stage of the training year and

so on.

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Initial exercise choices and progressions

After adequate or base levels of body/limb/joint control and stability and

then general strength have been established in an athlete, they may seek to

embrace power-training methods (Baker and Newton, 2005). This initially entails

full acceleration exercises, which rely on high movement velocities to garner high

power outputs.

The initial exercise choices should be simple technique ballistic exercises

such as jumps and throws using bodyweight and light medicine balls,

respectively as resistances. Proper technique and velocity of movement should

be stressed at all times. The athletes have to be able to accelerate but also

decelerate (for the landing or catch) the resistance being used. Simple jump and

“stick the landing”, throw and “stick the catch” exercises may be best for younger

athletes. These can be seen as “go and stop” (pause between reps) power

exercises that teach acceleration and deceleration. So while we are looking to

coach acceleration through the full range of movement, we are also looking to

coach being able to decelerate safely for the landing or catch of the resistance.

After the simple “sticking” variety of these ballistic exercises have been

mastered, then more ballistic “no pause sets” of multiple reps emphasizing the

rapid transition from eccentric to concentric can be introduced. These simple

ballistic exercises are very effective in improving power and sports tasks like

sprinting and jumping in moderately experienced athletes (Wilson et al., 1993;

Lyttle et al., 1996), but are simpler to teach and learn than other power exercises.

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They lay the foundation for effective learning of the more difficult power exercises

that follow.

As the athletes gains technical mastery and adapts to these demands,

more general power oriented exercises such as jump squats and bench throws in

a Smith machine with resistances of 30-45% 1RM can be progressively and

safely introduced (Baker, 1995, 2000, 2001a-c).

The olympic lifting exercises such as power cleans from hang (or at least

some of its components such as top pull, power shrug etc) can also be

introduced at about the same time ~ again technical mastery and velocity should

override the resistance prescription.

So the progression can be seen as:

1. Bodyweight jumps and light resistance throws learning to accelerate and

decelerate (“stick the landing or catch”) progressing to a more dynamic stretch-

shorten cycle version of the same exercises.

2a. Moderate resistance jump squats and bench throws in a Smith machine.

or

2b. Derivative components of the power clean, such as power shrug and top pull

progressing to power clean from hang/boxes.

3. More complex olympic lifting exercises such as power clean from floor, into a

split receiving position and so on.

Once these three basic groups of full acceleration power training

exercises have been mastered, the direction training takes can be more

accurately determined by the strength and conditioning coach.

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With regards to safety and training progressions, I have never had an

injury in jump squats or bench throws (x 50-70 athletes x 2-4/wk per year x 15

years), despite athletes progressing to and regularly using 100-120 kg and 80 kg,

respectively, because the fundamentals of learning to accelerate and

decelerate the resistance safely was coached initially with light

resistances, before progressive intensity increments were made.

Resistances

The important thing to remember with these full acceleration exercises is

that resistance is less important than the velocity. Consequently you do not train

to failure or to some RM level (eg. 10 RM) nor do you do high reps that cause

fatigue related decreases in velocity. The resistance chosen is one that allows

for an “optimal” combination of high movement velocity and some resistance to

movement. There are zones of intensity for power training adaptations that are

similar to the strength training zones of adaptation (Baker, 2001c). Table 3

details these zones for exercises such as bench throws and jump squats ~

however the olympic lifting exercises such as cleans are slightly different, due to

their unique nature.

While those of us that have access to measurement modalities such as

GymAware, which can measure velocity and power easily, for most coaches you

must rely on training generalizations and your experienced eye.

For those coaches, some generalizations upon appropriate resistances

are: -

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1. Certain ballistic power exercises cannot have general rules regarding “optimal”

resistance calculated as a % of any valid 1RM (eg many medicine ball exercises

or bodyweight jumping exercises). The resistance chosen must allow for full

acceleration and high velocity (Newton & Kraemer, 1994). Again, the coach must

use their experienced eye and look for signs of decrements in velocity or

technique when determining resistance. Remember, if you are also performing

heavy resistance training, this ballistic portion of your training need not replicate

the heavy resistance demands, but seek to improve performance through training

acceleration and velocity through the full range of movement. Therefore it is a

general rule to use lighter, rather than heavier resistances, in ballistic power

training.

2. For bench press throws and jump squats, resistances of 50% 1RM have been

show to maximize power output during testing (Baker, 2000, 2001a-c; Baker &

Nance, 1999; Baker et al., 199a, b; Moss et al., 1997). However experience has

shown that the resistances should be lighter during most of the training cycle

(30-45% 1RM). A general rule I use is that the power training resistance will be

about 50% of the corresponding strength exercises resistance for that week. For

example, if the athlete was using 70% 1RM for full squats for their strength-

training portion of their program, then the power-training portion would use 35%

1RM for jump squats. If the bench press resistance was 90% 1RM, then the

bench throw resistance would be about 45% 1RM (the same generalization could

apply to deadlifts and power cleans).

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By using this general rule, you cannot have an athlete “unprepared” for

“heavy” power training resistances, as they will only ever be using half of the

resistance that they can safely handle for strength work in the same week.

3. For power cleans (and olympic lifting exercises), they can only be done

properly at speed, so as long as technique is good, the power clean will entail full

acceleration and high velocity. Recent studies show that resistances of 50-70%

maximize power output during cleans, but that resistances as light as 30% 1RM

may garner similar power outputs (Kawamori et al., 2005). More experienced

athletes may attain maximal power at even higher % of 1RM (eg. 80%-90 1RM,

Kawamori et al., 2005). Hence heavy lifting beyond the capabilities of an

athletes technical capabilities is not warranted in order to increase power output

for these exercises ~ power cleans result in high power outputs across a wide

spectrum of resistances, if technique and velocity are maintained. Technique

and velocity before resistance should be the motto.

Sets and reps.

So how many reps are typically done in power training exercises? The

latest research done on elite athletes shows that when performing jump squats

and bench press throws with typical power training resistances of 30-40% 1RM,

power output drops off on or after 6 reps (Baker and Newton, 2007a). Also if you

precede power training with high rep foundation or hypertrophy training, you will

experience a large decrease (~ 18-25%) in lifting velocity and power output

(Baker and Newton, 2003; 2007b). So if you are performing general power

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training (30-45% 1M), limit yourself to 5-6 reps and do not precede it with high

rep training.

If you are using resistances that maximize power output (maximal power

training zone) during the core power training exercises such as, 45-55% 1RM for

bench throws and jump squats, sets of 2-3 reps may be a better option (with

more sets providing the vehicle of overload). For power cleans @ 50-70+%

1RM, again 2-3 reps may be a better option, though sets of 5 reps can be

performed as long as technique and velocity are maintained.

If you are using lighter external resistances of (eg. < 10 kg) that cannot be

calculated as a % of any valid 1RM in the ballistic exercises such as medicine

ball exercises or jumping exercises (ballistic power training zone or even lighter),

than reps may go to 8-10 (Baker, 2001).

Rest periods

The rest period used for full acceleration power training exercises has

caused some debate with some coaches or scientists recommending 5-7

minutes. This means you may only perform 9-12 sets in an hour and that a

decent power-oriented workout of 14-20 “work sets” would take almost 2 hours or

more! My experience over the last 12 years monitoring power output is that this

recommendation is theoretical nonsense. Having trained athletes (elite, sub-elite

and emerging) day in, day out, week after week, year after year with power

measuring devices monitoring changes in power output between sets, I have

found that a 1.5 minute turnaround between sets is adequate, if the above

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repetition recommendations are adhered to. For example, an athlete doing 3

reps on a bench throw with 50% 1RM can start a new set every 1.5 minutes, with

no decrement in power output. Three reps on power training exercises takes

less than 5 seconds, meaning a work: rest ratio of about 1:15 ~ certainly a long

recovery ratio.

Conclusions

After adequate or base levels of body/limb/joint control and stability and

then general strength have been established in an athlete, they may seek to

embrace power-training methods. This initially entails full acceleration exercises,

which rely on high movement velocities to garner high power outputs. The initial

exercise choices should be simple technique ballistic exercises such as jumps

and throws using bodyweight and light medicine balls, respectively as

resistances. Proper technique and velocity of movement should be stressed at

all times.

As the athletes gains technical mastery and adapts to these demands,

more general power oriented exercises such as jump squats and bench throws in

a Smith machine with resistances of 30-45% 1RM can be progressively and

safely introduced.

The simpler olympic lifting exercise variations such as the power shrug,

top pull, high pull from the hang or boxes etc, can also be introduced at about the

same time ~ again technical mastery and velocity should override the resistance

prescription. Progression through the vast array of olympic lift variations to

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power cleans from hang, floor, split receiving position etc as well as other olympic

lifting exercises should be guided by the strength & conditioning coaches

perception of the athletes ability to maintain technique and velocity during these

more complex whole body exercises.

Repetitions for power training are generally low so as not to cause a

fatigue related technical breakdown or reduction in velocity. The actual

repetitions prescribed may be related to zones of intensity. If these

recommendations are adhered to then the turnaround between power training

sets may be in the order of 1.5 minutes.

References

Baker D. (1995). Selecting the appropriate exercises and loads for speed-strength development. Strength & Conditioning Coach. 3(2):8-16.

Baker, D. (2000). Comparison of lower body strength and power between national, state and city level rugby league football players. Strength & Conditioning Coach. 8(4):3-7. 2000.

Baker, D. (2001a). Comparison of maximum upper body strength and power between professional and college-aged rugby league football players. J. Strength Cond. Res. 15(1): 30-35.

Baker, D. (2001b). The effects of an in-season of concurrent training on the maintenance of maximal strength and power in professional and college-aged rugby league football players. J. Strength Cond. Res. 15(2): 172-177.

Baker, D. (2001c). A series of studies on the training of high intensity muscle power in rugby league football players. J. Strength Cond. Res. 15(2): 198-209.

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Baker D. (2003). The acute negative effects of a hypertrophy-oriented training bout upon subsequent upper body power output. J. Strength Cond. Res. 17(3):527-530.

Baker, D. (2005). Combining scientific research into practical methods to increase the effectiveness of maximal power training. @ASCA website. http://www.strengthandconditioning.org

Baker, D. and S. Nance. (1999). The relationship between strength and power in professional rugby league players. J. Strength Cond. Res. 13(3):224-229.

Baker, D and R. U. Newton. (2005). Methods to increase the effectiveness of maximal power training for the upper body. Strength and Condit. J. 27(6):24-32.

Baker, D and R. U. Newton. (2007a). The change in power output across a high repetition set of bench throws and jump squats in highly trained athletes. J. Strength Cond. Res. (in press).

Baker, D and R. U. Newton. (2007b). The deleterious effects of a hypertrophy-oriented German Volume Training workout upon upper body power output. (sent for publication)Baker D, S. Nance and M. Moore. (2001a). The load that maximises the average mechanical power output during explosive bench press throws in highly trained athletes J. Strength Cond. Res. 15(1): 20-24.

Baker D, S. Nance and M. Moore. (2001b). The load that maximises the average mechanical power output during jump squats in power-trained athletes. J. Strength Cond. Res. 15(1):92-97.

Kawamori, N., Crum, A., Blumert, P., Kulik, R., Childers, J., Wood, J., Stone, M., and G. Haff. (2005): Influence of Different Relative Intensities on Power Output During the Hang Power Clean: Identification of the Optimal Load. J. Strength Cond. Res. 19(3):698–708.

Lyttle, A, Wilson, G and K. Ostrowski. (1996). Enhancing performance: Maximal power versus combined weight and plyometrics training. J. Strength Cond. Res. 10(3):173-179.

Moss, B. M., P. E. Refsnes, A. Abildaard, K. Nicolaysen and J. Jensen. (1997). Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships. Eur. J. Appl. Physiol. 75:193-199.

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Newton, R., and Kraemer, W. (1994). Developing explosive muscular power: Implications for a mixed methods training strategy. Strength Condit. J. October:20-31.

Newton, R., W, Kraemer, K, Hakkinen, B, Humphries & A, Murphy. (1996). Kinematics, kinetics and muscle activation during explosive upper body movements. J. Appl. Biomech. 12:31-43.

Newton, R., A. Murphy, B. Humphries, G. Wilson, W. Kraemer and K. Hakkinen. (1997). Influence of load and stretch shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive bench press throws. Eur. J. Appl. Physiol. 75(4). 333-342.

Wilson, G., Elliott, B. and Kerr, G. (1989): Bar path and force profile characteristics for maximal and submaximal loads in the bench press. Int. J. Sport Biomech. 5: 390-402.

Wilson, G., R. Newton, A. Murphy and B. Humphries. (1993). The optimal training load for the development of dynamic athletic performance. Med. Sci. Sports Exerc. 23:1279-1286.

Table 1. Example of exercises categorized as strength or power exercises. If an exercise entails acceleration throughout the entire range of movement, then it is classified as a power training exercise.---------------------------------------------------------------------------------------------------------

Strength Power

Squat Jump squat

Split squat Alternating leg jump squat

Deadlift Power clean/snatch/pull

Bench press Bench throw

Military press Push jerk

Push up Clap push up

---------------------------------------------------------------------------------------------------------

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Table 2. Estimated power output during a 100% 1RM and 100% Pmax effort for

different exercises for a theoretical athlete with a body mass of 75kg. However,

please note that lifting at less than 100% 1RM will result in higher outputs for the

strength exercises, due to faster lifting speeds.

---------------------------------------------------------------------------------------------------

Exercise Mass x Gravity x Height = Work / Time = Power (kg) x 9.81 x m = J / s = W---------------------------------------------------------------------------------------------------Bench press 100 x 9.81 x .4 = 392 / 2 = 196

Bench throw 50 x 9.81 x .6 = 294/ .7 = 420

Full squat 140 (75) x 9.81 x .65 = 1370/2.75 = 499

Jump squat 45 (75) x 9.81 x .85 = 1000/.6 = 1668

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Deadlift 170 (75)* x 9.81 x .5 = 1202 / 3 = 400

Power clean 90 (75) x 9.81 x .85 = 1375/.8 = 1719

---------------------------------------------------------------------------------------------------------All lifts except the bench press also require the lifting of the body mass (75 kg). The barbell mass and the body mass become the system mass and this combined mass is used to calculate power output. Concentric portion of the lift only.---------------------------------------------------------------------------------------------------------

Table 3. Zones of intensity for power training for bench throws and jump squats

and their related strength training counterparts, bench press and squats,

expressed as % 1RM.

--------------------------------------------------------------------------------------------------- Type and / or goal of training of each intensity zone

---------------------------------------------------------------------------------------------------

Power Strength

Zone 1:

< 20% General neural & technical < 50% Gen. muscle & technical

Zone 2:

20-35% Ballistic speed/power 50-70% Hypertrophy / foundation

Zone 3:

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35-45% Basic power training 70-85% Basic strength training

Zone 4:

45-55% Maximal power training 85-100% Maximal strength training

------------------------------------------------------------------------------------------------------------* Percentage of maximum refers to 1RM, maximum resistance.

For strength, 100% = 1RM resistance. For power, 50%1RM equals maximal

power.

------------------------------------------------------------------------------------------------------------

Photos 1 and 2 show the bench throw exercise in a Smith machine. The loss of hand contact with the barbell in Photo 2 allows for full acceleration throughout the entire range of movement, making this exercise more conducive to power training.

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Photo 3. The 1-arm bench throw on an incline bench is a power exercise especially suited for athletes who have to fend off (all collision types of football), punch (boxers/martial artists) or throw (Shot-putt, cricket, baseball).

Photos 4, 5 and 6. The jump squat exercise in a Smith machine is a power

exercise because the loss of foot contact from the floor allows the athlete to

generate both high forces and high speeds late in the movement range. It can

be performed in a parallel (P4 & 5) or split/alternating stance (P6).

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Photos 7, 8 and 9. The deadlift exercise is a strength-oriented exercise where

heavy resistances can be lifted, but at slower movements speeds.

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Photos 10, 11 and 12. The power clean (from the hang in this instance) is a

more power-oriented exercise because of the lighter resistance and faster lifting

speeds.

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