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Top Contributors - Lucinda hampton Introduction[edit | edit source]The main difference between Power Training vs Strength Training is, that strength refers to the ability to overcome resistance, while power refers to the ability to overcome resistance in the shortest period of time. What is Strength?
What is Power?
Strength Training[edit | edit source]What is Strength Training?[edit | edit source]
Power Training[edit | edit source]Power Training focusses on overcoming resistance but also focusses on the ability to overcome the resistance in the shortest period of time. Simply put, Power = Force x Velocity, which means power can be improved by increasing force or velocity, or using a mixed-methods approach. To maximize power development, a combination of unloaded (e.g., 0% 1 RM) and loaded (e.g., up to 90% 1 RM) exercises can be used, and enhance program variety. This enables clients to operate throughout the entire power continuum (0 to 90% 1RM) to maximize power output. However, when trying to increase power, encourage clients to move as fast as possible, but always with control.[3]
What adaptations occur in Power Training vs Strength Training?[edit | edit source]Power is the ability to overcome resistance in the shortest period of time leading to the ability to produce higher velocities against a given load. The neurological adaptations are higher firing frequency and a stronger activation of the high threshold motor units. Power Training can potentially lead to a shift in the muscle fiber type spectrum towards a higher percentage of fast twitch fibers. Strength training is the ability to exert force in order to overcome resistance, therefore your strength training efforts lead to a higher recruitment of muscle fibers and a stronger synchronization of muscle fibers.[1] Clinical Application[edit | edit source]As we age, muscle power ebbs even more swiftly than strength does. Exercises that can produce gains in power become especially important later in life. Physiotherapists are now combining the swift or high-velocity moves of power training with more deliberate and slow strength-training exercises to reap the benefits of both activities[2] Studies show improved physical performance in Older Adults undertaking progressive resistance training (power training) that incorporates rapid rate-of-force development movements. In healthy older adults it results in significant gains in muscle strength, muscle power, and physical performance. Such improvements could prolong functional independence and improve the quality of life[4]. Power training is recommended over conventional strength/resistance training with considerations to gait biomechanics. Progression models in resistance training for healthy adults in order to stimulate further adaptation toward specific training goals.The Amercian college of sports concluding that: "Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets). It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s). In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status".[5] A 2017 study into the effects of low load high velocity exercises (power training) on diabetic type 2 people found that only 6 weeks of low-load high-velocity resistance exercises improved muscle strength, power output, and functional capacity in. In addition, physical activity intervention composed by low-intensity walking, dancing classes and stretching exercises did not induce any changes in the strength, power, and functional capacity.[6] Research in 2016 into power training helps in muscle strength in stroke patients. Stroke causes loss of power which has negative implications for functional capacity and work ability. For the paretic leg, power training showed higher values of muscle activity and altered neuromuscular activity resulting in functional gains.[7] Sports Training[edit | edit source]It is clear from the research that high-velocity, low-load training (ie Power Training) is related to an ability to produce force quickly and has implications for activities of daily living as well as athletic endeavours.
References[edit | edit source]
How many sets per exercise should be performed for resistance training in the power phase of training of the OPT model?How many sets per exercise should be performed for resistance training in the power phase of training of the OPT model? Studies indicate that total volume of power training should be between 12-20 repetitions per exercise.
How many sets per exercise should be performed by a client during the resistance portion of the Stabilisation level of training?Repetitions range between 12 to 20 per set, with 1 to 3 sets of each exercise.
What is the recommended number of sets of exercise to perform for the training adaptation of power?The goal for each exercise regarding strength training is to complete 6 or less repetitions and 2-6 sets. The training intensity for each set should be 85% or higher to promote the best results. To focus more on power, aim to complete 1-2 repetitions with 3-5 working sets at 85% to 95% of 1RM.
What are the NASM recommendations for intensity sets and reps for the power phase?Typically, workouts in this phase involve performing 3-6 sets of 6-12 reps per resistance exercise at intensities ranging from 75-85% of a client's one-rep max.
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