Today we continue to examine a basic human performance paradigm for performance training.
You may remember the paradigm below from part one of this series, which shows a progression in developing three training components (strength, power and complex movements) in relation to other performance elements that continue throughout the program (coordination, flexibility, recovery, etc.).
Finally, the upward arrow on the left denotes the mind set of progressing from simple exercises to the more complex exercises as improvement is made.
In part one, we discussed strength. Strength is simple in measurement terms as the objective to simply and successfully move a resistance for a specified distance. Power measurement in resistance training differs from strength in that the variable of time is introduced. In other words, power measurement determines how quickly a resistance is successfully moved for the desired distance.
Power can be developed using a variety of exercises. It is important to note that it is highly recommended to consult with a certified strength and conditioning professional in determining what power exercises might be appropriate for you. Popular power exercises can include weightlifting exercises such as the Clean, Clean and Jerk, and Snatch. Medicine balls can also be used creatively to develop power with resistance.To help understand the “simple to complex” thought process, let’s examine three power exercises for the legs and hips.
1) Body Weight Jump Squat
This would be considered a relatively simple power exercise for the legs and hips because it only requires moving your own body throughout the desired distance.
2) Hack Squat Jump
This exercise involves doing a squat jump squat that includes extra resistance provided by a hack squat machine. This exercise would be considered more complex than the body weight squat jump because of the added resistance to overcome.
3) Free Weight Bar Squat-Push Press
This exercise is even more complex. First, it includes using free weights that cause the body to work harder to maintain balance. Second, accelerating the bar upward and catching it overhead greatly increases the complexity.
I hope this basic information is beneficial for your thought processes as you continue your journey to become stronger and continue working towards your fitness goals!