Q: How can we assess which training methods will increase muscular

power?

A: By reviewing long-term

studies assessing the efect on

muscular power of diferent

training methods

Q: Which training methods have researchers investgated for increasing

muscular power?

Training methods include:

- Heavy-load resistance-training- Ballistc resistance-training- Plyometrics- Olympic weightlifting- Combined methods

Heavy-loadresistance-training

Several training variables have been investgated in heavy-load resistance-training including:

- Relatve load- Volume- Proximity to muscular failure- Repetton speed- Rest period duraton

Relatve load – the studies

Relatve load – the conclusions

Both trained and untrained subjects:No clear trend

Untrained subjects: Heavy loads probably superior

Trained subjects: Light loads might possibly be superior

Volume – the studies

Volume – the conclusions

Both trained and untrained subjects: No clear trend

Muscular failure – the studies

Muscular failure – the conclusions

Trained subjects: No evidence available

Untrained subjects: Closer to failure superior

Repetton speed – the studies

Repetton speed – the conclusions

Trained subjects: No evidence available

Untrained subjects: Fast velocity superior to slow velocity

Rest periods – the studies

Rest periods – the conclusions

Both trained and untrained subjects: Longer rest periods superior

For power: in heavy-load

resistance-training, fast repetton

speeds, long rest periods and closer

proximity to muscular failure are

recommended

Ballisticresistance-training

Few training variables have been investgated in ballistc resistance-training including:

- Relatve load- Muscle acton

Relatve load – the studies

Relatve load – the conclusions

Both trained and untrained subjects:No clear trend

Untrained subjects: No clear trend

Trained subjects: Light loads might possibly be superior

Muscle acton – the studies

Muscle acton – conclusions

Both trained and untrained subjects: Unclear but concentric-only may be beneficial

Trained subjects: Unclear

Untrained subjects: Unclear but concentric-only may be beneficial

For power: in ballistc resistance-

training, there is no good evidence to

support any specific training

variables

Plyometrics

Plyometrics – the studies

Plyometrics – conclusions

Untrained and trained subjects: Plyometrics do increase muscular power

Plyometrics – observations

Some studies suggest benefits of: - greater training frequencies

Olympicweightlifting

Olympic weightlifting – the studies

Olympic weightlifting – conclusions

Untrained and trained subjects: Olympic weightlifting does increase power

Olympic weightlifting – observations

Some studies suggest benefits of: - a higher volume-matched, training frequency - a moderate training volume

Comparing training methods

Comparing training methods – findings

Comparing training methods – conclusions

High-velocity movements seem more efectve when combined with loading

Ballistc resistance-training and Olympic weight-lifting seem to be the best optons

Combined training methods

Combined training methods – findings

In other words...the possibilites are practcally endless!

Combined training methods – conclusions

Combined training programs that include ballistc resistance-training or the Olympic lifts appear to be superior to those including plyometrics or heavy-load resistance-training

SUMMARY

For power: ballistc resistance-training

or Olympic weightlifting seem to be the

best optons, possibly using higher

volume-matched frequency and

moderate training volumes

strengthandconditoningresearch.com/power

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