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Practical Power Applications

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Practical Power Applications

  1. 1. PRACTICAL POWER APPLICATIONS ROBB ROGERS M.Ed., C.S.C.S.
  2. 2. POWER = FORCE X VELOCITY TIME
  3. 3. VELOCITY IS SPEED WITH DIRECTION
  4. 4. FORCE X VELOCITY TIME STRENGTH DOMINATED
  5. 5. FORCE X VELOCITY TIME SPEED DOMINATED
  6. 6. STRENGTH SPEED POWER
  7. 7. FAST SLOW
  8. 8. LIGHT HEAVY
  9. 9. STATIC DYNAMIC BALLISTIC EXPLOSIVE
  10. 10. RESISTED ASSISTED STABLE UNSTABLE SINGLE JOINT MULTIPLE JOINT
  11. 11. KEYS TO POWER TRAINING TECHNIQUE INTENSITY SPEED LOAD
  12. 12. POWER TRAINING IS DYNAMIC BALLISTIC EXPLOSIVE FAST
  13. 13. INTENSITY OR RESISTANCE <ul><li>UP TO 30 – 60% OF THE LOAD </li></ul><ul><li>NO LESS THAN (80) 90 – 100% OF THE TIME </li></ul><ul><li>NO LESS THAN (80) 90 – 100% OF THE DISTANCE </li></ul>
  14. 14. MODALITIES/EQUIPMENT <ul><li>SPRINTS (ASSISTED/RESISTED) </li></ul><ul><li>PLYOS </li></ul><ul><li>LIFTS </li></ul><ul><li>MEDIBALLS </li></ul><ul><li>COMBINATIONS OF THE ABOVE </li></ul><ul><li>AGILITIES </li></ul><ul><li>STARTS </li></ul>
  15. 15. POWER IS USELESS WITHOUT CONTROL
  16. 16. FORCE PRODUCTION STABILITY FORCE REDUCTION VERN GAMBETTA
  17. 17. STABABILITY VS. MOSTABILITY STABILITY ABILITY VS. MOBILE STABILITY
  18. 18. FLEX EXTEND AND ROTATE WITH STABILITY JIMMY RADCLIFFE
  19. 19. TESTS AND MEASURMENTS <ul><li>THROWS </li></ul><ul><li>JUMPS </li></ul><ul><li>LIFTS </li></ul><ul><li>JUMP AND THROW COMBINATIONS </li></ul><ul><li>AGILITIES </li></ul>
  20. 20. LOWER BODY PLYOS ADD LOAD ADD LOAD ADD LOAD SHOCK <10 <10 <10 LONG >10 >10 >10 SHORT NON MOVG NON MOVG NON MOVG IN PLACE MULTI DIREC. LINEAR BOUND HOP JUMP
  21. 21. UPPER BODY PLYOS PRESSES TOSSES – FEET ON GROUND
  22. 22. TOTAL BODY THROWS SCOOPS REVERSE SCOOPS SQUAT PUSH THROWS DIAGONAL PATTERNS W/A KETTLEBALL
  23. 23. VARIATIONS COMBINATION JUMP AND THROWS SINGLE LEG DRILLS SINGLE ARM DRILLS
  24. 24. OLYMPIC WEIGHT TRAINING CLEANS SNATCHES JERKS COMBINATION LIFTS
  25. 25. COMPLEXES & MATRIXES <ul><li>GREAT FOR ADDING VOLUME </li></ul><ul><li>GREAT FOR TRAINING TECHNIQUE </li></ul><ul><li>GREAT FOR “WORK – UP” SETS </li></ul><ul><li>UNLIMITED MENU OF EXERCISES </li></ul><ul><li>UNLIMITED POTENTIAL FOR VARIATION </li></ul><ul><li>GREAT FOR TRAINING FITNESS AND TOUGHNESS </li></ul>
  26. 26. DUMBBELL MATRIXES/COMPLEXES JUMPS SQUATS LUNGES /STEP-UPS OLYMPIC TECHNIQUES
  27. 27. DUMBBELL COMPLEX I BY STEVE JAVOREK UPRIGHT ROW HANG SNATCH SQUAT & PRESS BENTOVER ROW SNATCH BELOW THE KNEES EACH EXERCISE X 6 REPS
  28. 28. DUMBBELL MATRIX BY GARY GRAY/VERN GAMBETTA UPRIGHT ROW IN FRONT UPRIGHT ROW W/LAT. FLEXION UPRIGHT ROW W/EXT. ROT. OVRHD PRESS IN FRONT OVRHD PRESS LATERALLY OVRHD PRESS W/DIAG. ROT. LUNGE AND PRESS IN FRONT LUNGE AND PRESS LATERALLY LUNGE AND PRESS REV. DIAG. MATRIX IS UNILATERAL AND 3 REPS
  29. 29. BAR COMPLEXES 3 POS. CLN&FSQT&PRS 3’S HCLN+FRNT LUNGE+JRK 2’S HSN&OVRHD LUNGE+GOOD MORN.&PRS 2’S HSN+OVRHD SQTS 3’S
  30. 30. GIANT SETS INTENSIVE SQUAT – JERK – SQUAT JUMP LUNGE – POWER STEP UPS – BOUNDS LATERAL LUNGE – SHUFFLE JUMPS – LATERAL HOPS
  31. 31. GIANT SETS EXTENSIVE PUSH – PULL – SQUAT BENCH PRESS – PULL UPS – SINGLE LEG SQUATS MEDIBALL INCLINE PRESS – 1 ARM DB ROWS – 3 WAY LUNGES
  32. 32. COMBINATIONS LIFT AND JUMP LIFT AND THROW LIFT – JUMP – SPRINT LIFT – THROW – JUMP - SPRINT
  33. 33. SOURCES & THANK YOU VERN GAMBETTA STEVE PLISK FRED ROLL STEVE JAVOREK JIMMY RADCLIFFE MIKE BOYLE MIKE CLARK RUSS BALL GARY GRAY

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