BB Flipbook v2-merged

HTKSPORT
#3 PEAK POWER
M O R E F O R C E I N L E S S T I M E
D E S C R I P T I O N
Power refers to the speed with which force is
displayed/work done. How quickly can you do
maximal work? Maximal work is defined relative
to the goal/performance – it might be a maximal
load or a sub-maximal load, un-resisted
movement etc. Anything where force is
displayed, work is done.
Peak Power focuses on increasing the speed
with which force is displayed, as well as
increasing the work done at a given speed.
G O A L S
Strength
Strength-Speed
Speed-Strength
Power
Speed
Hypertrophy
Power is the rate at which work is done -
strength applied quickly
It’s different to explosiveness because maximal speed is not a requirement; however since Power =
Force x Velocity (note: this equation ignores direction/scalar product, but is useful as a description of
instantaneous power) increasing the speed creates greater power output in the same way that
increasing work at a given speed (maximal or not) also creates greater power output. The goal is
therefore defined by both ‘speed’ and ‘work' (force).
E X P L O S I V E N E S S : F O R C E A P P L I E D A T M A X
V E L O C I T Y
P O W E R S P E E D S T R E N G T H
WORKOUT A
FREQUENT Contains priority power training elements;
trained frequently
POWER / RATE Neuro-muscular input is ‘peak power’ or
maximal velocity/rate
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation), and power outcome focus (performance
vs. capacity)
FOCUS Should be max effort (performance), measured by
load/time/reps or technique drop off
WORKOUT A
FREQUENT Contains priority speed training elements;
trained frequently
EXPLOSIVE / RATE Neuro-muscular input is ‘explosive
power’ or maximal velocity/rate
SETS Set duration is 0-9secs
REPS Set number depends on desired fatigue/recovery time
(autoregulation), and power outcome focus (performance
vs. capacity)
FOCUS Should be max effort (pinnacle / performance)
measured by time or technique drop off
WORKOUT A
FREQUENT Contains priority strength training elements;
trained frequently
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs, or 10-25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation), and strength outcome focus (performance
vs. capacity)
FOCUS Can be max effort ('pinnacle' / performance), or
strength capacity (capacity) measured by load/time/reps
drop off
WORKOUT B
INFREQUENT Contains conjugate power training elements;
trained infrequently
SUSTAINED Neuro-muscular input is sustained contraction
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A..
FOCUS Focus can be max effort (performance), or strength
capacity (capacity) measured by load/time/reps drop off
WORKOUT B
Workout progression should be either AAAB or AAAABB
See next page for a full program progression for every
Athlete Type
T H E S T R E N G T H S E R I E S :
D E T A I L E D E X E R C I S E &
W O R K O U T D E S C R I P T I O N S
www.strength-series.training >
INFREQUENT Contains conjugate speed training
elements; trained infrequently.
POWER Neuro-muscular input is ‘peak power’
REPS Set duration is either 0-9secs
SETS Set number depends on desired fatigue/recovery time
(autoregulation) - should be greater fatigue protocol than
WORKOUT A
FOCUS Should be max effort ('pinnacle' / performance),
measured by time or technique drop off
WORKOUT B
INFREQUENT Contains conjugate strength training
elements; trained infrequently.
POWER / RATE Neuro-muscular input is ‘peak power’ or
maximal velocity/rate.
REPS Set duration is either 0-9secs, or 10 – 25secs
SETS Set number depends on desired fatigue/recovery
time (autoregulation) - should be greater fatigue protocol
than WORKOUT A
FOCUS May be max effort ('pinnacle' / performance) or rate
capacity (capacity) measured by time or technique drop off
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JULY 2018 | ISSUE 01