What is Power?
Power is different from strength, but the two work together.
Imagine getting up out of a chair. If you took 30 seconds to get out of the chair, it would be much harder than if it took 2 seconds. There is a time component. When you think about power, think about being as strong as you can as fast as possible.
Being fast at being strong is as important for the athlete as it is for the layperson- even if the dose-response relationship is, and perhaps the cost of negligence is much different.
Plyometric training is how we train explosivity with results in power attributes. You can't afford to miss out on this if you are beyond the beginner stages of training.
SSC
The stretch-shortening cycle (SSC) is the process the body uses to store and release energy.
You can think of the SSC like a rubber band. Pull the band back (stored energy) and release it for fast, strong energy. The snappiest rubber band will be a good balance of strength and flexibility.
The SSC consists of three phases:
The eccentric phase: muscle lengthens and stores elastic energy. The band is pulled back.
The amortization phase: crucial short pause. The band is released.
The concentric phase: muscle shortens and releases stored energy. The band snaps forward.
With great strength comes great responsibility...
Speed masks weakness. To express strength quickly, you need precision. With power, movement patterns must be integrated ahead of time. Going fast and hard is not the time to learn a new skill.
ACL
Proper landing mechanics in plyometric exercises are crucial for absorbing forces efficiently and reducing the risk of joint wear and ACL tears. Learning to land softly, distribute weight evenly, and engage the glutes and hamstrings helps prevent vulnerable positions.
PLYOS AND STRENGTH TRAINING
Remember the getting up from a chair analogy? Incorporating plyometrics into strength training can provide numerous benefits, enhancing neuromuscular efficiency and power output. Nothing breeds efficiency like necessity, and an appropriate plyometric program can help your central nervous system organize itself for optimal power output. You can even use it as a superset in between strengths to prime the muscles for efficiency; however, you must be careful that the plyometric palate cleanser is not so taxing as to take away from the main strength. Go light and save your strength.
Keep the goal the goal.
PROGRAMMING
To program plyometrics, consider the following table that outlines volume and frequency:
Training Age | Volume (touches/throws per session) | Frequency (per week) |
Initial | Low | 2-3
|
Intermediate | Medium | 2 |
Advanced | High | 1-2 |
PROGRESSION
Below is a table that outlines the progression of plyometric drills from beginner to advanced.
Level | Cleans | Jumps | Multiple Hops and Jumps | Bounds | Box Drills |
Beginner | Med Ball Slam | Double-Leg Vertical Jump | Double-Leg Hop | Skip | Single-Leg Push-off |
Intermediate | Kettlebell Swing | Jump Over Barrier | Single-Leg Hop | Backward Skip | Jump to Box |
Advanced | Powerclean | Single-Leg Vertical Jump | Double-Leg Zig-Zag Hop | Double-Arm Alternate-Leg Bound | Side-to-side Push-off |
REST
Recovery times between sets and sessions are vital for power training. Adequate rest ensures maximal power production and reduces injury risk.
Power training uses the phosphagen energy system. This system takes time to recuperate and create more usable energy to fuel this activity. Instead of jumping for minutes on end, build in rest and reap more benefits out of your power training.
Type | Work: Rest | Rest |
Between Reps | 1:12 to 1:20 | about 5-10 seconds |
Between Sets | 1:5 to 1:10 | approximately 2-3 minutes |
Between Sessions | N/A | 48-72 hours |
INTENSITY
When doing plyometric exercises, the force absorbed upon landing is mainly influenced by the athlete's weight. Heavier individuals usually absorb more force. Adjustments might be necessary to reduce strain on the muscles and bones unless the athlete is strong enough to handle the impact without changes. It's important to match the intensity and amount of plyometric exercises with the athlete's ability to recover.
A good practice is to gradually increase training volume by a maximum of 10% each week to promote recovery and lower the chance of injury.
For athletes over 220 lbs, be careful of high-intensity, high-volume plyometrics. It is recommended that box heights do not exceed 18 inches in depth.
NAIL THESE FORM DETAILS
Anticipate Contact: Learn to act before ground contact.
Land Softly: Land quietly to absorb force with your muscles instead of making loud thuds.
Flat Landing: Keep your feet flat to distribute your weight evenly.
Use Muscles: Learn the athletic stance to absorb impact. Knees bent, glutes back, torso leaned, shoulders aligned to knees from the side.
Stabilize Control Movement: Maintain control after landing.
Practice: Start with basic landing drills, doing 2-3 sets of 6-10 reps twice weekly.
Athletes and recreational athletes can enhance their training using plyometrics to prevent injuries and optimize strength. Mastering the technique is crucial in terms of performance and safety.
Sources:
Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL, Human Kinetics.
NSCA -National Strength & Conditioning Association. (2017). NSCA's Essentials of Tactical Strength and Conditioning (1st ed.). Human Kinetics.
Hauschildt, M. (2016, April 21). Landing Mechanics What, Why, and When. Maximum Training Solutions. http://www.maximumtrainingsolutions.com/landing-mechanics-what-why-and-when/​