Voor de mensen die graag aan het ijzer hangen, maar die zich wat meer bezig willen houden met het aspect Power.
Niet teveel theorie, maar gewoon praktische tips (met welk percentage van je 1RM te werken, hoeveel reps, hoeveel rust tussen de sets, welke oefeningen,enz enz)
MAkkelijk te lezen, makkelijk in de praktijk te gebruiken
enjoy
TRAINING FOR SPEED STRENGTH
An outline of speed strength development, looking at traditional weight training methods, time controlled speed strength development and plyometrics. The text is an extract from the author's Level III qualification dissertation under the Australian Track and Field Coaches Association's coaching scheme. Although written for young discus throwers, the speed strength development aspects are applicable to most power events.
INTRODUCTION
Speed strength is the ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time. The two aspects to speed strength are starting strength and explosive strength. Starting strength is the force developed in 30ms from the start of a concentric contraction. Explosive strength is the ability to continue the initiated force as fast as possible. The time period is approximately 150ms. It is the maximum rate of force development (RFD) in a maximum isometric contraction.
Types of exercises
Olympic lifts (snatch and clean) and their derivatives have potential for power outputs higher than the so-called "power" lifts (squat, bench press, deadlift). Other exercises such as bench press throws (using Smith machine) and multiple repetition jump squats may provide an excellent alternative or supplement to the traditional Olympic weightlifting style movements for the development of speed strength and for athletes of lower strength levels. The power produced during jump squats or bench press throws can actually exceed that of the Olympic lifts.
Loadings
For effective speed strength development a loading of 80-90% of 1RM (2-5 reps) is recommended for Olympic lifts whereas for bench press 50-60% of 1RM is desirable. For the jump squat 30-40% of maximum may be more appropriate. The percentage for jump squats must take into consideration the athletes body weight.
For example, a 100kg athlete with a 1RM squat of 180kg has (total system weight 280kg) x 40% = 112kg (only 12kg above body weight). Jump squats for this athlete need only be done with 12kg loading.
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