Strength & Power Continuum Training – Ashley Jones

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.

clean

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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