Developing Power through Resistance/ Weight Training

Developing Power through Resistance/ Weight Training2016-03-03T15:11:41+10:00

Developing power through resistance weight training is common in many sports, especially when size is an advantage. Resistance training is often used in reference to weight training, but includes more than just weight training.

Developing power through resistance:weight training program

[1] example program for developing power through resistance:weight training

Developing power through weight training revolves around very high intensities, long rest periods and low work volumes. In order to develop power it is generally recommended that the athlete complete:

  • 1-3 sets
  • 1-5 RM
  • 1-5 times a week[1]

However, research seems to indicate that the most important aspect of developing power through weight training is “bar speed”. The faster the bar speed, or the greater the velocity at which the weight is lifted the greater the improvements in power.[2]

In resistance training programs, training with a faster bar speed seems likely to enhance gains in power, training closer to muscular failure and using longer rest periods may enhance gains in power, while the effects of training with heavier relative loads, higher volumes, or larger ROMs are unclear.[2]

Advice for resistance training and power development seems to be the same. The aspect of training that is of most importance is the speed at which movements are completed. Higher intensities could possibly increase gains in power along with shorter rest periods.

The difference between resistance training in general and weight training specifically is what is used to increase the load. weight training requires weights, while in resistance training anything can be used to create the resistance from a parachute, weight sled, body weight, elastics, hydraulics etc.

Developing power through resistance/ weight training is foundational for sports such as: Rugby codes, NFL, weight lifting, sprinting etc.

 

[1] Daniel Baker (1998). “Applying the In-Season Periodisation of Strength and Power Training to Football”. Strength and Conditioning pp18-24.

[2] http://www.strengthandconditioningresearch.com/power/#3