- emphasizes the development of speed and power
- enhance prime mover strength
- increase rate of force production
- enhance neuromuscular efficiency (balance, stabilization, coordination)
Training Strategies
- superset with a traditional strength exercise (heavy load) followed by a power exercise (light load performed as fast as possible)
- 1-5 reps (strength) + 8-10 reps (power)
- 85-100% strength + 30-45% IRM Power
- rest 1-2 min between pairs, 3-5 min between circuits
Overall Benefits
Physiologic
- cardio-respiratory efficiency
- beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- metabolic efficiency (metabolism)
- bone density
Physical
- decrease body fat
- increases lean body mass (muscle)
- increases tissue tensile strength (tendons, ligaments, muscles
Performance Benefits
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
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