Programming Considerations for Power

Question 1

describe power categorization for upper body

Answer 1

upper body> multi-joint>push/pull>horizontal/vertical/(bi-lateral or unilateral)/ (stance/position)

Question 2

describe power categorization for throws

Answer 2

throws>creating movement> rotation/flexion/extension

Question 3

what’s an example of throws (power categorization)

Answer 3

granny med ball toss

Question 4

describe individual difference in terms of innate skills

Answer 4

innate skills: movements rehearsed over and over again until they appear effortless when performed

Question 5

describe individual difference in terms of nature

Answer 5

nature: some athletes benefit or suffer from the DNA and hard-wiring received via genetics from parents and relatives

Question 6

describe individual difference in terms of nurture

Answer 6

nurture: some athletes benefit or suffer from the environment to which they are exposed during optimal windows of development

Question 7

describe individual differences in more detail

Answer 7

• strength base is required prior to higher levels of plyometrics
• majority of female and some men with lack of foot/knee/hip stability leading to valgus force on knee joints (females higher Q angle)
• females - delayed co-contraction of hamstring equals anterior shift of tibia and > risk of ACL

Question 8

how much strength do you need to attempt plyos? * not in notes, ideology

Answer 8

need to be able to squat 1.5 of your bodyweight to be able to do plyos

Question 9

describe age related differences

Answer 9

• individuals or groups - technical coaching and safety are a priority
• age-plyometric exercise is for all ages HOWEVER it is age and strength specific
• adolescent (8 yrs+) need to be aware of history of injury and pre-existing orthopedic conditions (reduced amplitude/intensity when dealing with osteo-arthritis/joint degeneration)

Question 10

what age-related change happens at 30?*

Answer 10

reduction in muscle mass
- 27ish is your prime age

Question 11

list some exercises from low>mod>high intensity (progressing intensity)

Answer 11

• SRJ-single response jumps (jumps in place)/ med ball drills/conc only box
• standing jumps/ single stair jumps
• MRJ - multiple repeated jumps/ skips and bounds
• Ecc/conc box drills/hurdle drills
• depth jumps/unweighted jumps

Question 12

why does dylan not like box jumps?

Answer 12

• box takes away from the landing
• vertical jumping itself might more challenging up until takeoff
• box decreases amplitude of landing
• simple progression could be box jump to vertical jump

Question 13

The impact has influence, list training medium on a scale of low>mod>high intensity

Answer 13

water/pool>sand>grass> field turf>synthetic track
*track/concrete ground reaction force is biggeer

Question 14

describe factors to consider

Answer 14

• strength deficit
• lower/upper limb injury
• valgus mechanics
• questionable surface
• fatigue is present (try to do power at beginning)
• age
• overtraining
• intensity/wt too high
• less than 1-2 days of recovery
• # of foot contacts too high for time of year or age

Question 15

why should we consider injury in programming? *

Answer 15

(might have reduced ROM)
- any time we disclocate and sprain joints, we have taken soft tissues around the joint and over stretched them, creates laxity
- later can’t necessarily regain laxity, will be at increased risk for injury

Question 16

how can we tell if somone relies more on strength or speed?

Answer 16

SSC potentiation / elastic calculation

Question 17

describe the SSC potentiation / elastic calculation

Answer 17

SSC potentiation / elastic calculation
- squat jump height (SJ)
- counter movement jump height (CMJ)
- CMJ/SJ

General rule of thumb
- <1.1 (<10%) = athlete needs to train plyometrics
- >1.1 (>10%) = athlete need to increase strength (jump height is 10% more than cmj jump)

Question 18

decribe frequency in terms of programming power

Answer 18

• 1-3 sessions per week
• 48-72 hrs rest between dedicated sessions
• dependent on intensity, fitness level, cycle of periodization
• incorporate into warm up or complex sets on a more regular basis instead of dedicated session (microdose into warm up)

Question 19

intensity of power is based on _

Answer 19

assessment of sport and needs analysis

Question 20

describe power intensity considerations based on assessment of sport and needs analysis

Answer 20

• training age
• direction/plane of movement
• movement actions and muscles used
• force/velocity curve
• type: lower/upper/torso
• equipment and facilities available
• sport nature (collision, contact, etc.)
• phase of season
• training goals
• history of injury

Question 21

describe 3 things we need to think about when programming power intensity

Answer 21

stress/impact
- start>finish
- 1 vs 2 foot

amplitude
- relative
- absolute

load
- bodyweight
- external loading

Question 22

describe general recovery guidelines

Answer 22

• 5-10 secs between maximal plyos
• 2-4 mins between sets (ATP-CP recovery)
• volume-intensity relationship
• periodized program
• 48-72 hrs rest between dedicated sessions

Question 23

what are 6 elements of programming plyometrics?

Answer 23

1) plane of movement
2) speeds
3) surfaces
4) progression
5) training considerations
6) pre-training screen

Question 24

describe plane of movement in regards to programming plyometrics

Answer 24

horizontal (jumps for distance) or vertical (jumps for height)

Question 25

describe speeds in regard to programming plyometrics

Answer 25

- short response jumps: quick ground contact time (short duration) - moderate response jumps: moderate ground contact time (moderate duration) - long response jumps: long ground contact time (long duration)

Question 26

describe surfaces in regard to programming plyometrics

Answer 26

- water, sand, grass, field turf, synthetic track, wood sprung floors avoid: concrete, hard unforgiving surfaces or too soft (mats)/uneven ground

Question 27

describe progressions in regard to programming plyometrics

Answer 27

volume or intensity, complexity, # of limbs

Question 28

describe training considerations in regard to programming plyos

Answer 28

strength base & training age

Question 29

describe pre-trianing screen considerations in regard to programming plyos

Answer 29

equipment, footwear, injury history, technique and range of motion

Question 30

in the class participation activity we did, list some examples of plyo progressions in order

Answer 30

- BB back squat - BB front squat - BB goblet squat - DB split squat - BW Squat - Squat jump - SL broad jump - CMJ jump - Vertical jump - Broad jump - Vertical jump to broad jump - Single leg jump to broad jump - Single leg bounds - Sprint