Strength & Power
Explosive movements enhance strength performance
Complex training involving - plyometric type movement performed after a similar strength exercise i.e. a vertical jump after a set of squats - has been around for a while now . This research turned this upside down and investigated whether explosive movement PRIOR to strength exercise can enhance performance (Wilcox et al, (2006). Acute Explosive-Force Movements Enhance Bench-Press Performance in Athletic Men. International Journal of Sports Physiology & Performance, 2006;1:261-269).
12 college athletes took part in the study and each session required to them to perform a general warm up then a specific warm up of submaximal sets with increasing loads before attempting a 1RM bench press. For the intervention trials, subjects performed either 2 plyometric press ups or 2 medicine ball chest passes 30 seconds prior to their 1RM attempt. Results showed that 1RM was significantly greater after the plyometric press ups and medicine ball chest passes as compared to 1RM performance without a prior explosive movement (123.8kg V 124.0kg V 120.9kg respectively).
This research suggests that an acute bout of low-volume, explosive force movement performed 30 seconds prior to a 1RM attempt may enhance performance. As this study only looked at the bench press, it remains to be seen whether this method would apply to other strength exercises. Although some people perform strength and power training for purely aesthetic or general fitness reasons, many people do it because they hope it will benefit their sporting performance.
The transfer of strength and power training to sports performance
A recent review tried to identify the factors that contribute to the transference of strength and power training to performance with a view to providing resistance training guidelines (Young (2006). Transfer of Strength and Power Training to Sports Performance. International Journal of Sports Physiology & Performance, 2006;1:74-83).
Results revealed, unsurprisingly, that both general and specific resistance training can be beneficial to sports people. Young suggested that general resistance work is beneficial as it:
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Enhances the force-generating capacity of muscles
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Increases total body mass
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Reduces the risk of sports injuries
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Improves core stability
However, to maximise the transfer of training to sports performance Young concluded that resistance training should be as sport-specific as possible especially with regard to movement pattern and contraction velocity (speed & direction of contraction). Training in this way would:
- Enhance inter-muscular co-ordination
- Ensure muscles are 'tuned' to newly acquired force-generating capacities
The review also revealed that adding a load to sports movements - i.e. performing weighted jumps or resisted sprints - seems an appropriate way to achieve specificity but we must consider the amount and direction of any added resistance. A good training programme will be periodised to allow resistance training methods to be integrated, how this is done will depend largely on the individual needs of the athlete, their training history and ability.
Young used the analogy of a race car to draw out the importance of different training methods. A successful race cars need good engines just as successful athletes need good muscular development. The performance aspects of the race car that he used to highlight this were increased engine capacity, increased engine power and improved conversion of power from the engine to the road.