Training for Power and Speed

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Effects of training on the anaerobic energy system

Anaerobic system: enables energy production in the absence of oxygen, used during explosive activities, white muscle fibres predominantly used
Hypertrophy: enlargement of muscle fibres in response to resistance raining, occurs in fast twitch fibres after resistance training
Fast twitch fibres respond better to resistance training than slow twitch fibres
Physiological changes after anaerobic training: muscular strength, increases ATP/PC stores, improved power output, higher lactate threshold
Resistance training has positive effects on anaerobic energy supply

Time

Speed: greatest velocity at which a movement (eg a limb being moved, object projected) occurs
Starting strength: ability to extend the ‘turned on’ period of explosiveness
Power is improved by:
- Improving muscular strength
- Improving speed of coordinated muscle contractions
A training program would include resistance training and plyometrics
When heavy loads are lifted in training, speed develops automatically
Power is usually more important in sports than strength
Speed is needed in 1) achieving and maintaining maximal speed 2) reaction time 3) acceleration
Speed depends on: muscle type/elasticity, willpower, nervous system response, equipment
Power is needed for shot put, javelin, high jump

Plyometrics: exercises where a muscle is stretched (lengthened) using an eccentric contraction and this is then followed by a rapid concentric contraction. Called the stretch-shortening cycle
Because if a muscle is stretched (pre-loaded) before it is shortened, it will contract more forcefully. Eg a highjumper lowers their centre of gravity before jumping
Eg a combination of hops and steps, bounding over obstacles, lateral bounding, depth jumps
Specificity is important

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