Strength & Power Continuum Training

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    Strength & Power Continuum Training
    Ashley Jones

    Introduction
    Following on from some discussions I had with colleagues in the Northern Hemisphere during the Wallaby Spring Tour I though I would re-visit some strength programming concepts to cover all my bases on the Strength/Power continuum in each workout that I program.

    Qualities
    The key areas that I feel need to be addressed in a workout structured in a way to stimulate all aspect of the force velocity curve are as follows:

    • Ballistic
    • Speed Strength
    • Strength Speed
    • Maximal Strength

    I think Plyometrics can be included with or without Ballistics as my initial exercise or session “primer” (if you prefer that terminology) to commence the training session.

    Movement Speed
    In a paper written by Louie Simmons on the speeds for Tendo use he devised this template to work from:

    • Speed Strength – Squat/Bench – 0.8 – 1.0 metres/second
    • Strength Speed – Squat/Bench – 0.6 – 0.7 metres/second
    • Absolute Strength – Squat/Bench – 0.3 – 0.5 metres/second

    And when using the modified Olympic lifts the following:
    Power Clean 1.25 metres/second
    Power Snatch 1.50 metres/second
    Block/Hang Clean 1.35 metres/second
    Block/Hang Snatch 1.60 metres.second

    Loading
    Schmidtbleicher previously had looked at the percentages of maximum when attempting to train either inter-muscular co-ordination and intra-muscular co-ordination. His reccomendations were are follows –

    • Inter-muscular co-ordination – 25 – 40% of 1RM
    • Intra-muscular co-ordination – 60 – 80% of 1RM
    • Maximal strength >80% of 1RM

    Program Design
    When constructing a program to train all aspects of the force velocity curve I would recommend the following sets and reps:

    • Ballistic 2 x 12
      • (Or until visually/proprioceptively as the movement begins to slow)
    • Speed Strength 3 x 6
    • Strength Speed 6 x 3
    • Maximal Strength (see below)

    Maximal Strength
    With maximal strength programming, I have used the following with good success:

    Straight Set Wave Loading
    Perform all sets for a given exercise before moving onto the next exercise.
    Example:

    • Box Squat
    • 6 @ 100kg
    • 5 @ 120kg
    • 4 @ 140kg

    This can be done over a 3 week block where the subsequent weeks take the loading down to a heavy double or single, add around 2.5% on the second wave.

    Example:

    • Week 1 – 2 x (6,5,4)
    • Week 2 – 2 x (5,4,3)
    • Week 3 – 2 x (4,3,2)

    Marsh Protocol
    4 x 6 either changing each week for a four week period or using a different method for each of 4 total sets of 6 in one workout.

    Example:

    • 4 x 6 – straight style with no rest in between each rep
    • 4 x 3/3 – 3 reps rest 10 seconds then perform a further 3 reps
    • 4 x 2/2/2 – 15 seconds rest in between each block of 2 reps
    • 4 x 1/1/1/1/1/1 – 20 seconds rest between each single rep

    Thornley Variation
    4 x 3/2/1 – 3 reps add weight rest 10 seconds
    2 reps add weight rest 15 seconds
    1 rep

    Example:
    So as an example using a session from a Pull, Push & Squat program

    PULL

    • Medicine Ball Scoop throws in the vertical plane
    • Power Snatch from Blocks at knee height
    • Power Cleans from floor
    • Deadlift

    Cheers, Ashley Jones

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