Peter Ventre

Power Training

Time in which to train is a critical factor for all athletes. Because finding the lime to train demands sacrificing time used for other things, do not waste it. You should:

(a) Streamline your training, making it as applicable to your event as possible.

(b) Work hard for the whole session; say 40 minutes, and then stop.

(c) Keep a record of all the work you do.

The following facts will help you to decide the content of a power training schedule.

(i) Weight lifting can help you to develop power. However, the efficient expression of power in your event can only be done by training in that event. You have to learn to express power. Remember that experts estimate that up to 40%. of human energy is an untapped reserve. You must learn to utilise this reserve.

(ii) Heavy. Resistance training demands that you reduce the number of repetitions and increase the weight.

(iii) Isometric methods of training (i.e., pushing against a fixed resistance so that the muscle is worked in a static position) are not as effective as weight lifting in which dynamic movements are required. Oxygen, supply to the muscle deteriorates through static training and improves in dynamic training. Also, the muscles develop the ability to contract in dynamic work and this ability has to be learned against heavy resistance.

(iv) The pattern of movement, and therefore the muscles involved in weight lifting, should be as similar as possible to the pattern of movement required in the performance of your event. For an inexperienced person, there is danger in heavy resistance work.

(a) Whilst lifting large poundage is desirable, the work load should be related to your physique. Join a weight lifting club and learn from expert’s build carefully.

(b) If you lift weights in an inefficient way, injuries can occur. Spend time learning how to lift weights correctly.

Exercise suitable for developing power

1. Squat. This is the starting position for this exercise knees slightly bent, back hollow, feet spread about 20 cm apart. Straighten upwards with a fast explosive effort of the leg muscles. This exercise is essential for all athletes and if performed in a squat rack very heavy weights can be used. If you join a weight lifting club a leg pressing machine may be available. This eliminates the danger of lower back injury.

2. Bench press. Fix the bar in the squat rack at a height just above the chest. Using a wide grasp, press the weight to full extension. Because the weight must always be pressed vertically you can change the muscle pattern in movement by changing the trunk position, using an inclined bench. Shot putters, for example, should ensure that the angle between the line of extension and the trunk is similar to the angle of release of the shot.

3. Abdominal curls. Using a steeply inclined bench, fix the feet and hold a weight behind the head, curl the upper part of the trunk, keeping the chin close to the chest. This will isolate the effect of the exercise to the abdominal muscles. Do not sit up.

In addition, much useful work can be done using springs, pulleys or belts, and exercises using this equipment can be seen in books dealing specifically with power training. Do not over elaborate in your training. Include only a few exercises in your power training schedule and work hard at these for a short training period. The three exercises suggested' can form the basis of power training with weights, but it is riot possible to offer a specific schedule indicating poundage or repetitions. When you are competent in lifting techniques, just remember that more poundage and fewer repetitions is the key to success. Always learn to utilise the increasing strength in the performance of your event. Like the acquisition of strength, acquiring power in your event is a process which should continue throughout your athletic life.

Strength Training for Athletes, by R. J. Pickering available from the Amateur Athletic Association is a most useful booklet. Use it to increase your understanding of power training.