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thrive academy  ULTIMATE  POWER   SPEED SPECIALIST Part of the thrive Master Trainer certification program
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Page 3 of 37  INTRODUCTION WHAT IS POWER   SPEED Power is the ability to move a load over a distance as quickly as possibl...
Page 4 of 37  Strength is a weird term. Strength doesn   t mean anything  In fitness, it has no real meaning. Think about ...
Page 5 of 37  strength and mobility, but it won t do a lot to improve balance and reaction speed. Miszko et. Al., showed t...
Page 6 of 37  Overall, it is apparent that a minimum back squat of 2X body mass is at best a minimum strength requirement ...
Page 7 of 37  I. II. III. IV.  Foam Rolling Quads, IT Band, Hams, and Inner Thighs Ankle and Hip Bands Trigger Pint on che...
Page 8 of 37  II. Eccentrics   Isometrics In order to change direction rapidly, athletes need the necessary strength to ab...
Page 9 of 37  THE 2 MAIN CATEGORIES OF POWER TRAINING I. Rate of Force  Explosive Strength Training  Rate of Force Develop...
Page 10 of 37     Heavy Sleds Drags are the BEST way to develop power   . So, in this course we are going to use them all,...
Page 11 of 37  Exploiting the elasticity of the muscle and the stretch reflex is referred to as    using the stretch-short...
Page 12 of 37                       Tip Tow Push Offs Stiff Walks BOSU tip toes Ladder Drills Box Drills  LET   S TALK THE...
Page 13 of 37   developed through aerobic training methods  can be turned back into glucose, and feed the aerobic system. ...
Page 14 of 37  IV. Static  Isometric  Dynamics One of the best ways to develop the buffering effects of the lactate system...
Page 15 of 37  I. Lactic Power Intervals This system will help develop the ability to create ATP faster from CP     10 sec...
Page 16 of 37  LET   S TALK TESTING Testing   Assessments     Standing Broad Jump  pages 113      Standing Triple Jump  bo...
Page 17 of 37  For single power efforts such as the throwing events, a higher load  80-90  1-RM  can be used for a smaller...
Page 18 of 37  Repetitions can be reasonably high as the nature of some exercises means there can be up to 20 seconds betw...
Page 19 of 37  THE STARTING POINTS OF EXPLOSIVE TRAINING  A key step is often overlooked but is crucial, it is wise to sta...
Page 20 of 37  As your client athlete proceeds into higher levels of skill, these drills can continue as part of their war...
Page 21 of 37  Bret Contreras     For decades coaches have argued about whether Olympic lifting is mandatory for athletes ...
Page 22 of 37 Joe DeFranco     By training with weights that represent 50-60  of your 1RM in a given lift, science has pro...
Page 23 of 37 Teaching and coaching the OLY lifts  well  can easily take months to accomplish, and if I only have a limite...
Page 24 of 37 than relatively safe, slow weight training. In fact, some studies suggest that slow weight training may be m...
Page 25 of 37 Why I Changed My Relationship Status With The Olympic Lifts Pavel Tsatsouline     Training to compete on the...
Page 26 of 37  seconds before performing the concentric lifting phase, or applying the same principle to bench press, lowe...
Page 27 of 37  The KEY to acceleration power speed is having your foot strike the ground directly under     or behind     ...
Page 28 of 37  other leg backward   . Improves functional mobility   teaches athletes to fire out low 3. Push-up starts  t...
Page 29 of 37  REACTIVE ELASTIC METHODS PLYOMETRICS Use the rebound elastic principle Very taxing on CNS Body Jump Basics ...
Page 30 of 37  BALLISTICS No Eccentric, Slowing, Catching Phase. Ballistics allow for the full ROM of force and power as t...
Page 31 of 37  Research has shown that in baseball for example, lateral power has better transfer than power trained in an...
Page 32 of 37  - We also need to drill in timing of the hips to more efficiently transfer the force created through the gr...
Page 33 of 37  WRAP UP Power Development in a Nutshell Powerful Hip Extension Hip extension is produced primarily by the g...
Page 34 of 37  range of motion, then applies force immediately at that end-range while it then travels through its full ra...
Page 35 of 37  power can be developed by performing a paused vertical jump from a deep squat position or a paused standing...
Page 36 of 37  level, but they also must be able to produce force quickly. Examine the demands of the sport and incorporat...
thrive  ACADEMY
TAKE QUIZ  Training Principles for Power G. Gregory Haff, PhD, CSCS D, FNSCA, ASCC and Sophia Nimphius, PhD, CSCS D Centre...
a periodized fashion to optimize power output  9,20,42,58 . Although each school of thought offers compelling rationales f...
Training Principles for Power  Figure 2. Force-velocity, force-power, velocity power, and optimal load relationship. Adapt...
athletes between the ages of 16 and 19 should be able to easily achieve a minimum back squat of 2.03 body mass if training...
Training Principles for Power  Figure 5. Isometric force-time curve depicting the rate of force development and maximal fo...
Figure 6. Potential training interventions which impact the force-velocity curve.  Although velocity will be compromised a...
Training Principles for Power  Figure 8. Relationship of power zones and various exercises. Data obtained from Kawamori et...
Table 1 Example mixed methods approach for developing power Exercise  Sets 3 reps  Load   , 1RM   Type of exercise  Power ...
Training Principles for Power  training activities are vertically integrated, compatible training factors are paired allow...
part 2-training considerations for improving maximal power production. Sports Med 41  125   146, 2011.  extensor muscles d...
Training Principles for Power  56. Moss BM, Refsnes PE, Abildgaard A, Nicolaysen K, and Jensen J. Effects of maximal effor...