Strength and power

Strength

● Science and practice of strength expression● 4 methods of strength development● Volume and intensity guidelines● 4 Phase progression for strength development

Power

● Science and practice of power expression● Force-velocity profiling● Classification of training means● Volume and intensity guidelines● 4 Phase progression for power development

Strength defined

Strength is simply the body’s ability to apply muscular force against an external source of resistance e.g. gravity, opposing player, the ball, friction, air resistance etc.

Louie Simmons:

“Strength matters. It’s why women don’t compete with men. It’s why we have weight classes. And it’s why you can’t weigh 130

fucking lbs and play in the NFL.”

It’s that man again

● To create movement we have to apply forces and create impulse

● Greater force in the same time = greater impulse and momentum change

● A stronger athlete is usually a better athlete

Strength as a reserve

• You cannot change the demands of the game• You can only change the difference between your

capacities and the demands of the game• Increasing strength directly and indirectly increase the

reserve of key physical abilities on the field• Enables higher outputs during maximal efforts• Reduces intensity of submax efforts relative to max• Lays foundation for more specific qualities• Increases robustness

Strength is important…

• Correlation between relative strength and jumping, sprinting and change of direction ability

• Strength work will even benefit endurance performance• It’s tough to be strong and small (maintenance & development

of LBM)• Psychological benefits

*Correlation strongest with novice performers

Force-velocity curve

● We are training for a rightward shift● Max strength initially raises all points on the curve (bang for $)● Strong correlation between strength and power expression

Strength expression

• CNS is the driver:• Motor unit recruitment (more horsepower)• Rate coding (increase the revs)• Motor unit synchronisation (better engine tuning)

The size principle

• The brain is lazy and always uses the minimal effort to complete the task

• More force and/or velocity:• More motor units recruited in sequential fashion• Fatigue increases CNS output and recruitment

• Recruitment ➡ fatigue ➡ adaptation• You can’t fatigue it if you don’t recruit it

The size principle

This means

• Strength may be trained via:• Force• Speed• Fatigue (failure or close to it)• Any combination of the above

Strength training methods

1. The maximal effort method- 85%+ of 1RM2. The repetition effort method- sub maximal loads lifted

for repetitions at or close to failure3. The sub-maximal effort method- sub maximal loads

lifted for low reps, perfect technique and minimal fatigue (movement efficiency)

4. The dynamic effort method- sub maximal loads accelerated with maximal intent (power section)

On hypertrophy

• Some is helpful (GPP, collisions, connective tissue strength etc.)

• A lot can be counterproductive (energy cost of locomotion & detraction from other training means)

• Not a big relationship to speed and power output

• IMHO let the position pick the athlete

The max effort method

• High intensity loads, low reps, moderate to high sets• % of 1RM- 85%+, <6RM loads• VBT: <0.5ms mean velocity• Prilepin’s chart is a good guide• One exercise- focussed stimulus, managed fatigue• Intensification focus- aim for kg on the bar• Advanced training method, lots of fatigue• Popular schemes: 5*5, 5/3/1, 3*3, waves, APRE etc.

Prilepin’s table

• Additional reps- bar speed slows, technique worsens• Additional sets- bar speed slows, excessive fatigue• Err on the lower end for field sport athletes

The sub-max effort method

• The skill of strength- perfect technique with minimal fatigue

• Low reps, moderate load, high sets• % of 1RM- 70-85%, 6-12RM loads• VBT: 0.5-0.75ms mean velocity• Use Prilepin’s chart• Volumisation/frequency focus- reps under the belt• Good for retention loads/beginners• Can train multiple lifts on a daily basis

Repetition effort method

• Not bodybuilding, but can be useful for LBM

• Moderate to high reps, moderate load, high sets• % of 1RM- 70-85%, 6-12RM loads• VBT: irrelevant! • Useful in-season or with developing athletes• Volumisation/frequency focus- tonnage• Can train multiple lifts on a daily basis• Pick adaptations carefully (intensity first, volume second)

Repetition effort method

Phase 1- technique and work capacity

• General exercises at 70-85% of maximum• Weekly volume or density progression• Deload may not be necessary• Possible to combine multiple lifts• Higher volume accessories• Greater prominence of tranverse/frontal plane work• Accessories serve to address individual weakness

Phase 2- maximal output

• General exercises at 85-100% of maximum• Maximal intent on all reps• Weekly intensity progression• Deload often necessary, particularly in longer cycles• Single lifts advisable• Accessories serve to maximise adaptation of main lift

Phase 3- position specific output

• General exercises at 70-85% of maximum• Maximal intent on all reps• Adjust according to readiness/feel each week• Concentrate recovery resources in SDP• Deload unnecessary, as followed by peaking cycle• Single lifts advisable• Accessories serve to promote balance and retention

Phase 4- realisation of adaptation

• General exercises at 30-40% of maximum• Maximal intent on all reps for time• Adjust according to readiness/feel each week• Deload unnecessary (peaking phase)• Single lifts advisable• Accessories performed according to individual

preference, serve to promote balance and retention

Strength is important… but power matters more

• Stronger correlation between power output and jumping, sprinting and change of direction ability than strength

• Especially under highly specific conditions• Inherent time limits to nearly all sporting actions• Transfer of training necessitates a more specific approach

Dynamic effort method

• Simple approach: max power (40-60% UB, 30-50% LB)• Complex approach: address measured or perceived f/v

weaknesses (Morin)• Specific approach: address positional demands• Use Prilepin’s chart, 95% method or timed sets• Lends itself to ballistics and accommodating resistance

tools

Dynamic effort method

Dynamic effort method

Ballistics & Accommodating Resistance

• Traditional lifts end with zero velocity (deceleration)• Ballistics project the load

• Jump and throw variations, Olympic lifts, pneumatic resistance machines

• Accommodating resistance tools• Bands (overspeed eccentrics & soreness issue)• Chains (noise, cost & logistics)• Manual resistance (technical issues)• Increased load requires more force to maintain

constant bar velocity

Phase 1- technique and work capacity

• General exercises at maximum power output• Weekly volume or density progression• Cement technique, develop work capacity• Measurement of outputs not primary concern

Phase 2- maximal output

• General exercises at maximum power output• Weekly intensity progression• Full rest periods• Measurement of outputs wherever possible• Outputs may also govern volume in developmental blocks

Phase 3- position specific output

• Specialised developmental exercises• Performed in contrast with SST• Weekly attempt to progress intent• Full rest periods• Measurement of outputs wherever possible• Outputs may also govern volume in developmental blocks

Phase 4- realisation of adaptation

• Specialised developmental exercises• Performed in contrast with SST• Near max effort is acceptable• Full rest periods• Measurement of outputs wherever possible• Minimal volume (Readiness = fitness - fatigue)

Specialised strength drills

• What is it you or your position does better than anyone else?

• What are the movement characteristics of that skill?• What are the force characteristics of that skill?• What exercises can you use to raise the weak links in that

skill?

Dynamic correspondence criteria

• Range of movement• Working range of movement• Magnitude and direction of force• Movement velocity• Contact time• Regime of muscular work• Muscles used

Positional specialisationPlaying position 1st on-field role 2nd on-field role

Prop Scrum push Lineout lift

Hooker Scrum push Lineout throw

Second row Lineout jump Ruck/maul clear

Back row Ruck/maul clear Lineout jump

Scrum/fly half Pass Short acceleration

Centre Long acceleration Evade defenders

Wing & fullback Flying sprint Catch high ball

Positional specialisationPlaying position 1st on-field role 2nd on-field role

Prop Isometric back squat Step in push press

Hooker Isometric back squat DB pullover

Second row Half squat barbell jump Horizontal band explode

Back row Horizontal band explode

Half squat barbell jump

Scrum/fly half Banded dumbbell step up

Lateral banded leap

Centre Banded dumbbell step up

Lateral banded leap

Wing & fullback Dynamic band hip extension

Half squat barbell jump

Phase 3 and 4

Phase 3 and 4

Phase 3 and 4

Phase 3 and 4

Phase 3 and 4

Pre-season splits: phase 1

Monday Power row, chin Power row, chin Jump squat, squat variation 1

TuesdayJump squat &

power row, squat & chin

Jump squat, squat

Jump squat, squat

Jump squat, squat

Bench throw, bench

Wednesday Bench throw, bench Power row, chin

ThursdaySpeed deadlift &

bench throw, deadlift & bench

Power row & bench throw, chin

& benchBench throw,

benchPush press,

overhead pressSpeed deadlift,

deadlift

Friday Speed deadlift, deadlift

Speed deadlift, deadlift

Push press, overhead press

Saturday Speed deadlift, deadlift

Jump squat, squat variation 2

Sunday

Pre-season splits: phase 2

Monday

Tuesday Jump squat & power row, squat & chin Jump squat, squat

Wednesday

Thursday Power row & bench throw, chin & bench

Friday

Saturday Speed deadlift & bench throw, deadlift & bench Speed deadlift, deadlift

Sunday

Pre-season splits: phase 3

Monday

Tuesday Positional SST 1, squat & chin Positional SST 1, squat

Wednesday

Thursday Positional SST 2, bench

Friday

Saturday Positional SST 2, deadlift and bench Positional SST 1, deadlift

Sunday

Pre-season splits: phase 4

Monday

Tuesday Positional SST 1, timed squat and bench

Positional SST 1, timed squat and bench

Wednesday

Thursday Positional SST 2, timed squat and row

Friday

Saturday Positional SST 2, timed squat and bench

Positional SST 1, timed squat and bench

Sunday

In-season splits

Day Phase 1 Phase 2 Phase 3 Phase 4

Monday Accessories Accessories Accessories Accessories

Tuesday Jump squat, squat Jump squat, squat Positional SST 1, squat

Positional SST 1, timed squat and

bench

Wednesday Off Off Off Off

Thursday Bench throw, bench Bench throw, bench Positional SST 2, bench

Positional SST 2, timed squat and

bench

Questions?