Power is the main ingredient for all the sports in which the rate of producing, and especially of displaying, force, speed, and agility is high. Sports known as speed and power dominant sports include sprinting, jumping, throwing events in track and field, team sports, racket sports, gymnastics, diving, and the martial arts. For performance to improve, the level of power must improve. Power, therefore, is the main ingredient necessary to produce a fast, quick, and agile athlete. Power is identified as the rate of producing force.
The product of force and velocity (P = F X V, force times velocity)
We have two training phases to maximize power,speed, agility, and quickness (Bompa, 1993a,2005)
1. Increase the recruitment of fast twitch muscle fibers.
2. Increase the discharge rate of the same fast twitch muscle fibers.
Phase I is achieved by using loads typically over 80% of a 1RM. Which results in constant stimulation of neuro – muscular system, which then recruits high numbers of fast twitch muscle fibers.
Phase II is achieved with using lighter weights typically between 30 – 35 percent of a 1RM. This increasing the rate of discharge from the fast twitch muscle fibers.
Olympic lifts are ideal for working both phases of increasing power.
