Maximal Power 2

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SportsM9d2011,41 (2): 126-146
011M642/11/0002-0125/549,95/0 © 2011 Adis Data information BV, All riflhis reserved.

Developing Maximal Neuromuscular Power
Part 2 - Training Considerations for Improving Maximal Power Production
Prue Cormie,^ Michael R. McGuigan^'^ and Robert U. Newton^
1 School of Exercise, Biomédical and Health Sciences, EdithCowan University, Joondalup, Western Australia, Australia 2 New Zealand Academy of Sport North Island, Auckland, New Zealand 3 Institute of Sport and Recreation Research New Zealand, Auckland University of Technology, Auckland, New Zealand

Contents
Abstract 1, Role of Strength in Maximal Power Production 2, Movement Pattern Specificity 2.1 Traditionai Resistance Training Exercises 2.2 BaiiisticExercises 2.3 Piyometrics 2.4 Weightiifting Exercises 3, Load Specificity 3.1 Heavy Loads 3.2 Light Loads 3.3 The 'Optimal' Load 3.4 Combination of Loads 4, Velocity Specificity 4.1 Actuai Movement Velocity 4.2 Intention to Move Expiosiveiy 4.3 Actual versus intended Movement Veiocity 5, Window of Adaptation 6, Integration of Power Training Modaiities 7, Conciusions and impiications 125 127 129129 129 133 134 134 135 136 136 137 138 138 139 140 140 140 141

Abstract

This series of reviews focuses on the most important neuromuscular function in many sport performances: the ability to generate maximal muscular power. Part 1, published in an earlier issue of Sports Medicine, focused on the factors that affect maximal power production while part 2 explores the practical application ofthese findings by reviewing the scientific literature relevant to the development of training programmes that most effectively enhance maximal power production. The ability to generate maximal power during complex motor skills is of paramount importance to successful athletic

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performance across many sports. A crucial issue faced by scientists and coaches is thedevelopment of effective and efficient training programmes that improve maximal power production in dynamic, multi-joint movements. Such training is referred to as 'power training' for the purposes of this review. Although further research is required in order to gain a deeper understanding of the optimal training techniques for maximizing power in complex, sportsspecific movements and the precisemechanisms underlying adaptation, several key conclusions can be drawn from this review. First, a fundamental relationship exists between strength and power, which dictates that an individual cannot possess a high level of power without first being relatively strong. Thus, enhancing and maintaining maximal strength is essential when considering the long-term development of power. Second, considerationof movement pattern, load and velocity specificity is essential when designing power training programmes. Ballistic, plyometric and weightlifting exercises can be used effectively as primary exercises within a power training programme that enhances maximal power. The loads applied to these exercises will depend on the specific requirements of each particular sport and the type of movement beingtrained. The use of ballistic exercises with loads ranging from 0% to 50% of one-repetition maximum (lRM) and/or weightlifting exercises performed with loads ranging from 50% to 90% of 1 RM appears to be the most potent loading stimulus for improving maximal power in complex movements. Furthermore, plyometric exercises should involve stretch rates as well as stretch loads that are similar to thoseencountered in each specific sport and involve little to no external resistance. These loading conditions allow for superior transfer to performance because they require similar movement velocities to those typically encountered in sport. Third, it is vital to consider the individual athlete's window of adaptation (i.e. the magnitude of potential for improvement) for each neuromuscular factor...