Whether you have improved your strength by following a strength routine similar to the one we blogged about back in November, or not, power training is a great way to use your current strength to help develop your power.
The main reason why endurance athletes are looking to improve their power is simply to be able to hold efforts for longer and become more efficient. By wasting less energy when moving at the same speeds they are more likely to maximise performance outcomes with less physiological effort. Conversely, by matching the same energy needs as previous to power training, athletes will move more quickly for that same effort.
In essence you are now looking to improve your power to weight ratio. Similar to strength training we are essentially improving your ability to recruit (innervate) more muscle fibres, whilst also increasing the speed in which we can switch them on. We are not looking to add bulk and therefore weight, indeed if done correctly, both strength and power training will illicit very little, or no muscular growth (hypertrophy).
In the next blog in middle of February we’ll take a look at plyometrics and brick sessions).
As with the strength training phase, choose a movement from each of the five groups that is challenging, aiming to move up through the exercises and add resistance as you improve over the weeks.
Perform 3 -4 reps of 5 -10 reps with a 2 minute rest period between each set. And allow at least 24 hours to recover, especially if this sort of training is new to you.
Perform the concentric phase (against gravity) as quickly as you can whilst maintaining proper form, and the eccentric phase (lowering with gravity) more slowly and controlled.
Ideally you should train power once a week, and if you are following this blog, you should already be completing your running and cycling distances that compare to April’s race distances. So now we need to look at gradually increasing the effort over these distances by incorporating some intervals. So on your rides and runs introduce sections that are at a higher pace than your normal conversational pace (think of having short bursts in zone 3 and even shorter bursts in zone 4 to complement your steady state zone 2 effort).
GROUP 1: SQUAT VARIATIONS
Level 1: Calf raise squats
Level 2: Squat jumps
Level 3: Dumbbell squat press
Level 4: Squat tuck jumps
GROUP 2: ANTERIOR CHAIN VARIATIONS
Level 1: Plank rockers (pulses)
Level 2: Plank rollovers
Level 3: Alternate leg Toes 2 Bar
Level 4: Toes 2 Bar
GROUP 3: UPPER BODY PULL VARIATIONS
Level 1: Single arm Bent Over Rows
Level 2: Bent over rows (wide)
Level 3: Reverse flyes
Level 4: Incline pull us
GROUP 4: POSTERIOR CHAIN VARIATIONS
Level 1: Bridge (hip) thrusters
Level 2: Alternate leg bridge (hip) thrusters
Level 3: Romanian deadlifts
Level 4: Alternate leg Romanian deadlifts
GROUP 5: UPPER BODY PUSH VARIATIONS
Level 1: Dumbbell dip press
Level 2: Single leg calf raises
Level 3: Elevated single leg calf raises
Level 4: Elevated single leg weighted calf raises
Remember to have fun folks!!
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