2. Performance Power
Analysis of athlete in Action
1.Analyse
Sport
2.Look
at
movement
3.
Look
at
joint
ac9ons
4.
Main
muscle
groups
+
contrac9on
type
5.
Iden9fy
Synergists
6.Iden9fy
Fixators
7.
Predominant
Energy
System
PLAN
3. Performance Power
Strength
Maximal
Strength
POWER
Agility
Speed
Speed
Endurance
Anaerobic
Endurance
Maximal
Speed
Endurance
Muscular
Endurance
Aerobic
Endurance
Components of S and C
4. Performance Power
“Coaches
should
always
be
looking
for
the
best
and
safest
method
to
develop
power
in
their
Athletes”
Mike
Boyle
–
Advances
in
FuncConal
Training
January
2014
“The
Most
important
Performance
FuncCon
–
The
Ability
to
Generate
Maximal
Muscular
Power”
Robert
U
Newton
–
NSCA’s
Guide
to
Program
Design
5. Performance Power
Strength
=
The
ability
to
exert
force
against
a
resistance
at
a
set
velocity
Speed
=
The
ability
to
move
across
a
distance
in
shortest
space
of
Cme.
Power
=
Force
(F)
x
Velocity
(V)
POWER
FV FV
Strength Speed
6. Performance Power
Force Velocity Curve
“For
AthleCcism,
resistance
training
programs
should
progressively
address
the
whole
force
velocity
spectrum/curve”
-‐
Roger
W
Earle
–
EssenCals
of
Strength
and
CondiConing
3rd
ediCon
7. Performance Power
Selecting Different Loads across the Force Velocity Curve / Spectrum
80-‐100%
1RM
“Muscle
must
exert
as
much
force
as
possible
in
the
shortest
amount
of
Cme
(Rate
of
Force
Development)
Explains
why
heavy
resistance
training
on
its
own
is
ineffecCve
for
improving
power.”
P.A
Cormie
–
Muscular
Power
in
Athle6c
movements
2009.
In
Weightli]ing
Power
output
has
proved
to
be
greatest
at
70-‐80%
1RM
30
-‐
60%
1RM
“Neurological
system
can
generate
greatest
changes
operaCng
at
30%
1RM”
Jay
R
Hoffman
PHD
–
Na6onal
Strength
and
Condi6oning
Associa6on
“Plyometric
are
performed
with
li_le
or
no
external
resistance,
overload
is
reached
by
increasing
the
stretch
rate
SSC
but
have
been
shown
to
have
significant
effects
on
power
output.
Low
Load
high
velocity
Movements.”
K
Adams,
JP
O’Shea
–
Plyometric
Training
on
Power
Produc6on
9. Performance Power
Why
isn’t
Olympic
LiSing
Suitable
for
NoUs
County
FC
• It’s
a
Sport
in
itself
• Hard
Skill
to
Learn
• Time
Intensive
• Risk
of
dysfunc9onal
Movement
PaUerns
• Risk
of
injury
Olympic
Li]ing
is
a
great
way
to
improve
triple
extension
/
Rate
of
Force
Development
10. Performance Power
• 3 Alterna+ves to Olympic Li6ing
• Ke9le Bell Swings
• Box Jumps
• Rear Elevated Jump Squats
Video
• Sled Push
Triple Extension Alternatives to Olympic lifting
11. Performance Power
Session Considerations
FaciliCes
Training
Method
/
Frequency
-‐
Complex
Training
Method
2
x
per
week.
Dedicated
Strength
session
(midweek)
and
a
dedicated
Power
Session
(Saturday)
Complex
Training
Exercise
SelecCon
-‐
Uni
Lateral
/
Bi
lateral
Lower
Body
/
Upper
Body
Exercise
Order
12. Performance Power
Load:
30-‐60%
Reps:
6
-‐
10
Sets:
3
–
5
sets
Rest:
2
-‐
3
minutes
(
Can
include
AcCve
Rest)
PotenCal
Power
Exercises
Medicine
Ball
Throws
(
Bi
Lateral),
Ke_le
Bell
Swing
(Bi
Lateral)
Rear
Elevated
Jump
Squats
(uni
Lateral)
Sled
Push
Box
Jumps
/
Jump
Squats
