Training for Strength and Power

June 13, 2016

With the last blog on neural adaptations and muscle fiber motor units out of the way, let's discuss how this pertains to strength gains. In the most basic terms, strength is the ability for your muscles to generate as much force as possible. Power, on the other hand, is the ability for your muscles to generate a lot of force quickly. Strength is extremely beneficial for those looking to be able to lift or move heavy objects, but not necessarily within a specific amount of time.

 

Power, which is closely related, is about generating a lot of force (strength) in as short amount of time as possible. Power has very direct correlations to sport and athleticism. It should be noted that increasing your strength will also help to improve your overall power, as strength and power are so closely related.

 

Keep a mindset that strength and power gains are primarily a "learned" skill. Like we discussed previously, by training for strength, our muscles are getting stronger by training our brain how to activate high threshold muscle motor units more effectively. There is a limit to the amount of strength any given muscle in your body can produce, limited by a number of factors including limb length, joint angle, skill, technique, genetics, ratio of type 1 to type 2 muscle fibers, etc. Many of these topics will have to be covered in future blogs.

 

A definitive stance is proven time and time again with resistance training, however, strength and power output is most improved in individuals training in the 5 or fewer repetition range. Although endurance and hypertrophy training can be adjusted and benefited from varying repetition ranges (more on that later), we know that strength and power is most greatly improved with higher intensities (high weight), or suboptimal weight being moved as quickly as possible.

 

Strength Repetition Goal: 1-6

Primary Energy System: ATP-CP

Ideal Rest Periods: 2-5 minutes

 

Tyler Robbins B.Sc. CSCS
Director of Fitness
Head of CrossFit

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