Developing Maximal Neuromuscular Power-part 2

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Titleeveloping Maximal Neuromuscular Power: Part 2 - Training Considerations for Improving Maximal Power Production.
Authors: same as part 1
Source:Sports Medicine, 2011, Vol. 41 Issue 2, p125 22p.
Language: English
Database: same as part 1
Institute: same as part 1
Abstract:
This series of reviews focuses on the most important neuromuscularfunction in many sport performances: the ability to generate maximalmuscular power. Part 1, published in an earlier issue of Sports Medicine,focused on the factors that affect maximal power production while part2 explores the practical application of these findings by reviewing thescientific literature relevant to the development of trainingprogrammes that most effectively enhance maximal power production. Theability to generate maximal power during complex motor skills is ofparamount importance to successful athletic performance across many sports.A crucial issue faced by scientists and coaches is the development ofeffective and efficient training programmes that improve maximal powerproduction in dynamic, multi-joint movements. Such training is referredto as 'power training' for the purposes of this review. Althoughfurther research is required in order to gain a deeper understanding ofthe optimal training techniques for maximizing power in complex, sports-specificmovements and the precise mechanisms underlying adaptation, several keyconclusions can be drawn from this review. First, a fundamentalrelationship exists between strength and power, which dictates that anindividual cannot possess a high level of power without first beingrelatively strong. Thus, enhancing and maintaining maximal strength isessential when considering the long-term development of power. Second,consideration of movement pattern, load and velocity specificity isessential when designing power training programmes. Ballistic,plyometric and weightlifting exercises can be used effectively asprimary exercises within a power training programme that enhancesmaximal power. The loads applied to these exercises will depend on thespecific requirements of each particular sport and the type of movementbeing trained. The use of ballistic exercises with loads ranging from0% to 50% of one-repetition maximum (1RM) and/or weightliftingexercises performed with loads ranging from 50% to 90% of 1RM appearsto be the most potent loading stimulus for improving maximal power incomplex movements. Furthermore, plyometric exercises should involvestretch rates as well as stretch loads that are similar to thoseencountered in each specific sport and involve little to no externalresistance. These loading conditions allow for superior transfer toperformance because they require similar movement velocities to thosetypically encountered in sport. Third, it is vital to consider theindividual athlete's window of adaptation (i.e. the magnitude ofpotential for improvement) for each neuromuscular factor contributingto maximal power production when developing an effective and efficientpower training programme. A training programme that focuses on theleast developed factor contributing to maximal power will prompt thegreatest neuromuscular adaptations and therefore result in superiorperformance improvements for that individual. Finally, a keyconsideration for the long-term development of an athlete's maximalpower production capacity is the need for an integration of numerouspower training techniques. This integration allows for variation withinpower meso-/micro-cycles while still maintaining specificity, which istheorized to lead to the greatest long-term improvement in maximalpower.
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