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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