Lecture on Power Training for atheltes. Given by Joel Smith for HPE 345, Wilmingto

1. Power Training
Olympic and Shock Training Techniques

2. Olympic Lifts
 Categorized as “special strength”
exercises.
 They play a very large role in most
modern strength training programs for
sport in the western world

3. Original Olympic Lifts
 Clean and Jerk

4. Olympic Lifts
 Snatch

5. Pro‟s of Olympic Lifts
 Good for teaching triple extension in
hips, knees, and ankles.
 Aggressive full body lifts that teach the
body how to produce high amounts of
force in sequence
 Lots of variations are available
 High CNS output exercise
 They are fun for athletes to perform

6. Con‟s of Olympic Lifts
 Can cause injury if not performed
correctly or with injury prone athletes
 When working with athletes for limited
periods of time, it might not be worth
the effort of teaching these lifts
 Other, simpler methods of explosive
power development are available such
as jump squats, box squats and
plyometrics.

7. Classifying Olympic Lifts
 Pushes
◦ Power Jerk (catch with legs together)
◦ Split Jerk (catch with legs apart)
 Pulls
◦ Power Clean
◦ Full Clean
◦ Power Snatch
◦ Full Snatch
 All of the above can be done from the hang or
the floor

8. Olympic lifts done from the hang
 In “hang” position olympic lifts, the bar
is only brought down to the “power”
position, and in some cases either a
little above or a little below this
position.
 This position is a good place to start
for teaching athletes the olympic lifts
rather than starting from the floor

9. Hang Clean
 Power position

10. Olympic lifts done from the floor
 In this position the bar is actually lifted
off of the floor for each rep

11. Power Clean
 Bar is caught with 90 degrees of knee
bend or less

12. Full Clean
 Bar is caught around the parallel
position

13. Split Catch
 As opposed to standard catch
 Normally, the catch will not be as extreme as
shown above. The above could be classified as
a “full split catch” which nobody uses anymore.

14. Plyometrics and Shock
The bridge between strength and speed

15. Theory of plyometrics
 Plyometrics were developed in the
1960‟s by Russian sport scientists in
order to improve the explosive power of
their athletes, particularly high jumpers.
 Russian sport scientist, Yuri
Verkhoshanski, is considered the “father
of plyometrics”
 Plyometrics were originally called shock
training. The word plyometrics is derived
from latin, plio and metric, which mean
measureable increases.

16. Base definition of a “plyometric”
exercise
 There are different ways of defining
plyometrics, but basically a plyometric
exercise is one that trains the
effectiveness of the stretch shortening
cycle (SSC)

17. Phases of Plyometrics
 According to Dr. Yuri Verkhoshanki, 5
phases of plyometrics exist
◦ Initial momentum phase
◦ Electromechanical delay phase
◦ Amortisation phase
◦ Rebound phase
◦ Final momentum phase

18. A Visual Example

19. Initial momentum phase
 This is the part of the exercise where
kinetic energy is accumulated. This
could be either the body falling from a
platform or a medicine ball being
thrown through the air.

20. Electromechanical delay phase
 The electromechanical delay phase is
simply the time that elapses between
the contact of the surface or object,
and the onset of actual muscular
contraction

21. Amortisation Phase
 Key Term
 The amortisation phase is when the
proprioceptors come into play. This is when
the myotatic stretch reflex will occur.
 Muscle spindles will detect a rapid stretch on
the muscles and cause a powerful reversal
(explosive isometric and concentric
contraction)
 The amount of time that elapses between the
eccentric and concentric phase of plyometrics
is known as the “coupling time”.

22. Rebound Phase
 The rebound phase involves the
release of elastic energy from the
series elastic component (SEC) as
well as energy produced in the muscle
fibers via the involuntary myotatic
stretch reflex.
 So basically: The rubber band snaps
back.

23. Final Momentum Phase
 This occurs after the concentric
contraction is complete, and the body
or limb involved in the plyometric
exercise continues to move.
 An example of this would be just after
the point of toe-off in a depth jump.

24. The most basic plyometric
exercise
 The simplest exercise that is used to
define “true” plyometrics is the depth
jump.
 In a depth jump, an athlete will drop
off of a box, and immediately upon
landing, perform a maximal rebound of
a vertical or horizontal nature.

25. Overload in depth jumping
 Depth jumping is somewhat like
weightlifting in the sense that the drop
from the elevated surface will increase
the force required for the jump

26. An example of overload
 If I am on the ground, standing on a
scale, it will read 180 pounds.

27. An example of overload
 Now if I climb on
a box, and jump
down onto that
same scale, the
reading is going
to be MUCH
higher, perhaps
even up to 1000
pounds or more
depending on the
height of the box.

28. Depth Jumping
 This is a great specific exercise,
because:
◦ It involves the same muscle groups, joint
motions, muscle action and velocity of
normal jumping, but with an overload that
is controllable by the height of the box
◦ Higher boxes will cause the “scale” at the
bottom of the jump to read higher.
Intensity is controlled by the height of the
box.

29. Keys to plyometric performance
 The ground contact time must be
minimized. This is the period of time
that the feet are in contact with the
ground.
 Typical ground contacts in depth
jumps are around .2 to .5 seconds.
 Since plyometrics are designed to
improve rate of force development
(RFD), the eccentric motion should be
reversed as quickly as possible.

30. Keys to plyometric performance
Learning the landing
 When landing in plyometrics, the
knees should be bent as little as
possible (but don‟t land with
completely straight or hyperextended
knees)
 The landing should be QUIET and
smooth. Athletes with heavy landings
are not producing force in a smooth
and effective manner.

31. Smooth Landings
 The best jumpers in any sport are
typically very smooth off the ground

32. Keys to plyometric performance
 Unlike some types of weightlifting, each
rep should be ALL OUT. Each repetition
should try to be your best jump ever.
You are trying to achieve maximal motor
neuron recruitment, and this is not a
casual endeavor.
 In order for this to happen, the athlete
must be pretty well rested, true
plyometric workouts shouldn‟t be done
more than 2 and at the most 3 times a
week (only in experienced athletes).

33. Keys to plyometric performance
 Because of the high stress nature of
each rep, and the fact that the athlete
must be fresh for each rep, lots of rest
is taken between sets and reps.
Usually around 10 seconds between
reps, and 5-10 minutes between sets.

34. True plyometric sets and reps
 Unlike the recommendations of
submaximal plyometrics, which can
reach into the 100‟s, only about 20-40
total depth jumps should be done in
each training session. This is
because of the high CNS stress of this
type of activity.

35. A note about plyometrics and
CNS strain;
 An interesting thing about plyometrics,
is that performing them is relatively
easy compared to intense weightlifting
or conditioning style workouts,
however…
◦ Plyometrics will cause more soreness and
sluggishness than other types of training,
and volume always needs to be carefully
controlled.

36. How to determine depth jump
box height?
 A classical method of determining the
height of the box that should be used
for depth jumps is:
◦ Measure standing vertical jump
◦ Start from a 12” box and perform a depth
jump and measure vertical
◦ Keep increasing the box height in 6”
increments until you can no longer hit
your highest vertical jump.

37. For Example
 My standing vertical jump is 30”.
 My boxes and vertical rebound
progressions are as follows:
◦ 12” Box: 30.5”
◦ 18” Box: 30.5”
◦ 24” Box: 32”
◦ 30” Box: 30”
◦ 36” Box: 29.5” (stop here and use 30” box
for training)

38. Faults with this classical method
 Ground contact time is not really
emphasized, and in order to reach maximal
vertical, most people will spend too much
time on the ground.
◦ When performing the test, you might want to also
use a contact mat. Box heights that elicit high
GCT‟s might not be a good idea. You can also
visually check the GCT if you don‟t have a mat,
and are experienced at it.
 If you are dealing with athletes that need a lot
of “reactive” strength, such as track and field
jumpers, it can be good to use boxes even
higher than after vertical drop-off happens.

39. Correcting ground contact time in
depth jumping
 There are a couple ways that can be
used to help decrease the ground
contact time in depth jumping
 It is important for quick reaction off the
ground. Research has shown that peak
power is greater when ground contact
time is lower. Also training studies have
shown that athletes who train with lower
ground contact times (GCT) will
experience greater performance gains
than athletes who don‟t think about GCT.

40. Ways to decrease GCT
 Use a barrier that has to be cleared
such as a hurdle. Research (mine!)
has shown that jumping over a hurdle
will decrease GCT over a standard
jump.
 Use a contact mat, such as a “just
jump” mat, and use feedback to
correct long GCT‟s. In depth jumping,
under .30 seconds is a good goal.

41. A typical depth jumping „nano-
cycle‟ (training day)
 20-35 minute warmup including mild
aerobic work, and submaximal jumping
and running efforts.
 4 sets of 10 depth jumps over a hurdle
from a predetermined, individualized box
height. 10 minutes between sets.
 5 minutes of light skips and hops to cool
down the CNS.
 This workout is performed 2, and
sometimes 3x a week in highly trained
athletes.

42. Types of projections in depth
jumping (DJ variations)
 Vertical Projection
◦ Double leg together
◦ Single leg
◦ Over barrier
◦ Lunge jumps
◦ Tuck/Pike jumps
 Horizontal Projection
◦ Double leg together
◦ Single leg bound type
◦ Over barrier

43. Some depth jumping guidelines
from “Supertraining”
 Depth jumping requires a very good
training base. Beginning athletes should
NOT do depth jumps. It takes several
months of weight and traditional jump
and sprint training to be ready for depth
jumps.
 This is not only because of the physical
readiness to do them and prevent injury,
but also because work capacity needs to
be high to really benefit from them.

44. Guidelines
 The optimal dosage of maximal depth
jumps shouldn‟t be over 40 total for
experienced athletes, and only 10-25
reps for beginners
 Easy running and relaxation exercises
should be done between sets
 Depth jumping in the max volume (40)
shouldn‟t be done more than 2x a week.
Well developed athletes can get away
with doing 2x10 three times a week

45. Guidelines
 Depth jumps are CNS intensive and
they shouldn‟t be used in close
proximity with technique training
sessions. The book recommends no
less than 3-4 days, but I would
personally say 72 hours is enough for
most sports.

46. Guidelines
 For in-season training, depth jumps
should be included every 10-14 days
but probably not more frequently than
this, and shouldn‟t be used less than
10 days before an important
competition.

47. Guidelines
 For 2 leg depth jumps, the heel should
not be forced down to the ground,
pressure should be on the ball of the
foot. For track and field jumpers, it is
ok if the heel comes down.
 For 1 leg depth jumps, the landing
should be on the flat of the foot.

48. Guidelines
 Just as in lifting, head posture is
important. Athletes should not be
looking at the floor when dropping off
the box or this will negatively affect the
takeoff sequence.
 When the athletes drops from the box,
they should step off in a relaxed state,
and not jump off the box.

49. Guidelines
 QUALITY is much more important than
quantity when it comes to plyometrics.
Doing 10 sets of 10 depth jumps
wouldn‟t be a good idea.
 Athletes should be proficient in regular
jumping technique before they do depth
jumps. Using olympic lifts can help
athletes learn proper triple extension and
lumbo-pelvic rhythm. Various medicine
ball throws are also good for teaching
powerful hip extension.

50. Guidelines
 Single leg depth jumps are VERY
demanding, and should only be done
by athletes with excellent technique
and preparation.
 Depth jumps should be performed on
a soft surface, such as grass, a track,
or a weight room floor. Hard-wood
floors and concrete are bad places
to do plyometrics because of the
high stress.

51. Other good “true” plyometric
exercises: Hurdle Hops
Hurdle hops are a great exercise for
developing power with short contact
times.

52. Hurdle Height
 A balance must be struck in selecting
the height of the hurdles.
 The higher the hurdles, the higher the
ground contact time will be, but the
force will also be higher (remember
the force/velocity relationship!)
 If low hurdles are used, athletes can
work harder on decreasing GCT, but
probably won‟t produce a lot of power.

53. Other good “true” plyometric
exercises: Bounding
 Bounding is a great way to specifically
train sprinters and single leg jumpers
 Bounding is basically exaggerated
sprinting
 GCT in bounding will usually be less than
.20s

54. Bounding
 Bounding is usually performed for
either reps or distance, for example: 4
sets of 10 bounds….or…..4 sets of 20
meters of bounding.
 Bounding can be done with different
types of leg sequences
◦ Single leg repeating
◦ Alternating leg
◦ Left-Left, Right, Right

55. Sport Specific Plyometrics
 Depth jumps can be coupled with
sport specific activities such as:
◦ Dropping off a box and dunking or laying
up a basketball on the rebound
◦ The same, but performing a volleyball
block
◦ The same, but going into a bounding
sequence
◦ The same, but sprinting a direction upon
landing chosen by a coach/trainer