PRACTICAL POWER APPLICATIONS ROBB ROGERS M.Ed., C.S.C.S.
POWER =  FORCE X VELOCITY TIME
VELOCITY IS SPEED WITH DIRECTION
FORCE  X VELOCITY TIME  STRENGTH  DOMINATED
FORCE X  VELOCITY TIME SPEED DOMINATED
STRENGTH SPEED POWER
FAST SLOW
LIGHT HEAVY
STATIC    DYNAMIC   BALLISTIC        EXPLOSIVE
RESISTED ASSISTED STABLE UNSTABLE SINGLE JOINT MULTIPLE JOINT
KEYS TO POWER TRAINING TECHNIQUE INTENSITY SPEED LOAD
POWER TRAINING IS   DYNAMIC BALLISTIC EXPLOSIVE FAST
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>...
MODALITIES/EQUIPMENT <ul><li>SPRINTS (ASSISTED/RESISTED) </li></ul><ul><li>PLYOS </li></ul><ul><li>LIFTS </li></ul><ul><li...
POWER  IS  USELESS  WITHOUT  CONTROL
FORCE PRODUCTION  STABILITY  FORCE REDUCTION VERN GAMBETTA
STABABILITY  VS.  MOSTABILITY STABILITY ABILITY  VS. MOBILE STABILITY
FLEX EXTEND   AND ROTATE    WITH STABILITY JIMMY RADCLIFFE
TESTS AND MEASURMENTS <ul><li>THROWS </li></ul><ul><li>JUMPS </li></ul><ul><li>LIFTS </li></ul><ul><li>JUMP AND THROW COMB...
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 P...
UPPER BODY PLYOS  PRESSES   TOSSES – FEET ON GROUND
TOTAL BODY THROWS  SCOOPS  REVERSE SCOOPS  SQUAT PUSH THROWS  DIAGONAL PATTERNS W/A  KETTLEBALL
VARIATIONS COMBINATION JUMP AND  THROWS  SINGLE LEG DRILLS  SINGLE ARM DRILLS
OLYMPIC WEIGHT TRAINING   CLEANS  SNATCHES  JERKS  COMBINATION LIFTS
COMPLEXES & MATRIXES <ul><li>GREAT FOR ADDING VOLUME </li></ul><ul><li>GREAT FOR TRAINING TECHNIQUE </li></ul><ul><li>GREA...
DUMBBELL MATRIXES/COMPLEXES    JUMPS  SQUATS  LUNGES /STEP-UPS  OLYMPIC TECHNIQUES
DUMBBELL COMPLEX I  BY STEVE JAVOREK   UPRIGHT ROW  HANG SNATCH  SQUAT & PRESS  BENTOVER ROW  SNATCH BELOW THE KNEES EACH ...
DUMBBELL MATRIX  BY GARY GRAY/VERN GAMBETTA  UPRIGHT ROW IN FRONT  UPRIGHT ROW W/LAT. FLEXION  UPRIGHT ROW W/EXT. ROT.  OV...
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
GIANT SETS  INTENSIVE  SQUAT – JERK – SQUAT JUMP  LUNGE – POWER STEP UPS – BOUNDS  LATERAL LUNGE – SHUFFLE JUMPS – LATERAL...
GIANT SETS  EXTENSIVE  PUSH – PULL – SQUAT  BENCH PRESS – PULL UPS – SINGLE LEG SQUATS  MEDIBALL INCLINE PRESS –  1 ARM DB...
COMBINATIONS  LIFT AND JUMP  LIFT AND THROW  LIFT – JUMP – SPRINT  LIFT – THROW – JUMP - SPRINT
SOURCES & THANK YOU VERN GAMBETTA STEVE PLISK FRED ROLL  STEVE JAVOREK JIMMY RADCLIFFE MIKE BOYLE MIKE CLARK RUSS BALL GAR...
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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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