Page 22 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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POWER:
A component of speed strength, this is defined as the ability of the neuromus- cular system to generate a high velocity contraction given a specific load. It is usually measured as the speed needed to move a specific load. In this case, the load will determine the level of strength or speed needed to perform the move- ment or skill.
Power can be defined as the product of force by velocity at each moment of the movement (G.Badillo & Gorostiaga, 1995).
There are multiple ways to develop power, but in general, maximum power can- not be attained at a maximum contraction speed with a light load nor at a low speed with a heavy load. Maximum power is usually obtained when there is a good balance between load (applied force) and applied speed. Nevertheless, an improvement in power has a stronger correlation to strength development than to increased performance speed. (In other words, the objective is to increase the speed given a specific load, and to accomplish this we need to apply more strength in a shorter period of time; we cannot improve speed if we do not im- prove our strength).
Maximal Strength
Strength - Speed
Power
EXAMPLE OF
POWER TRAINING SESSION:
— Concentric Strength, intensity between 60% and 80% of 1RM, 1 to 3 repetitions at high speed (being able to reach 5 repetitions), 3 to 6 sets with full rest periods (2 to 5 minutes be- tween sets), 2 to 3 exercises per muscle group.
— Speed, intensity between 40% and 60% of 1RM, 3 to 6 repetitions at high speed, 3 to 5 sets with full rest periods (2 to 4 minutes between sets), 2 to 3 exercises per muscle group.
During the execution of certain exercises with high loads (90% - 100% of 1RM), mechanical power decreases rapidly from the first repetition, being able to decrease of up to 20% in the fifth repetition, according to Bosco 1991 (Gon- zalez Badillo, & Goriostaga, 2002).
Speed - Strength
Speed
VELOCITY
CH. 1. BASIC TRAINING PRINCIPLES
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FORCE