Plyo Push-Up Progression (Velocity-Bias Power) “The key is to perform these moves with maximal quality and intention.” “The second you start performing submaximal reps, you’re not developing power,” says Bunt. Rest for as long as you need to fully recover between sets. The rep ranges are low so you can keep the quality as high as possible. “You want to be as fresh as possible,” says Bunt, “because if you have any fatigue, you’re not going to be able to produce the highest power you can, and therefore won’t stimulate the adaptations to push your potential.” Perform these moves at the beginning of your workout session, right after the warmup. For example, if the heaviest medicine ball you can use for a single rotational throw is 30 pounds, and Bunt recommends you use between 10 and 60 percent of your 1RM, that means you’ll want to opt for somewhere between 3 and 18 pounds. You’ll want to become familiar with the concept of your 1RM, or the greatest amount of weight you can lift in a specific move. Either way, aim to target power two to three days per week. The best way to program power work is to split these into separate training sessions that are two to four days apart from one another, he says, but it’s also reasonable to combine both categories in a single session, with reduced volume (eliminate one set from each exercise, and choose only one force-bias exercise per session, which should be done last). The Workoutīunt splits power training into two main categories: force-bias exercises (more resistance, slower) and velocity-bias exercises (less resistance, faster). Aim for the right measurements, but rest assured, if you’re a little off on this or that, as long as you have all the ingredients and put in the effort, you’re going to see results. Think of power training more like cooking, rather than an exact science. “The absolute most important part of this training is the intent to move with maximal effort and as quickly as possible,” he says. (For a more thorough explanation of this concept, check out this earlier story.)įor everyday athletes, however, there’s no need to get bogged down with the details, Bunt says. To make it even more complicated, different exercise methods and different loads, calculated as a percentage of an individual’s one-repetition maximum (1RM), target different areas along the force-velocity curve. The crux is to fine-tune the balance between these two components to optimize power. “When we train power, the goal is to generate as much force as possible in the least amount of time,” Bunt says. There’s a spectrum between force and velocity: on one end, there’s pure force, like isometric exercises where speed is negligible, such as a front plank or one-rep max lifts on the other end, there’s pure speed, movements like sprinting or jumping. Round out your routine with these moves, recommended by Bunt. Developing muscular power is more nuanced than regular strength training, but that doesn’t mean you should leave it out of your routine. If you’re not already training upper-body power, don’t sell yourself short. Muscular power-the product of force and velocity-is one of the most important fitness qualities, but it’s often misunderstood and neglected, explains Alex Bunt, a human-performance specialist for Red Bull (and ski racer Lindsey Vonn’s personal trainer up until her retirement).
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