Wednesday, January 10, 2007

Looking to increase Power

Weight Training Tips

Weight training for Power.


People often speak about power but what is weight training for Power?

If you are a power lifter, Olympic lifter, or an athlete that relies on power fast forceful movements the weight training tips below will be of a benefit to you.

Power is a function of work and time where work is the force exerted on an object and the distance the object moves in the direction the force was applied. Power is so important because of the speed at which it is applied. Football line men need lots of strength, that is to say that they have to move or prevent movement of themselves and an opposing player, this is a lot of weight. A shotputter needs power because the shot is much lighter than a linemen and maximal force needs to be used in a short time in order for the shot to travel a great distance one it has left the throwers hands.

There are two applications to power
1 - single effort power
2 - multiple effort power

An example
of multiple effort power: basketball player jumping block a shot then tunning and jumping for the rebound. Single effort power example: powerlifter attempting a lift in competition.

To train in the weight room for a single effort power event follow these guidelines:
Rest: 2 - 5 minutes
Sets: 3 - 5
Reps: 1 - 2
Weight: 80 - 90% of your 1RM, weight you can lift between 4 and 8 reps

To train in the weight room for a multiple effort power events follow these guidelines:
Rest: 2 - 5 minutes
Sets: 3 - 5
Reps: 3 - 5
Weight: 75 - 85% of 1RM, weight you can lift between 6 and 10 reps

For both types of training the weight is to be lifted as fast as possible.

Good luck in you weight training.
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