Remember Type IIb for Power Here are some ideas on how to modify your power workouts  Titleist Performance Institute  Front Step Ups  Box Jumps  Split Jumps  One-Leg Split Squat  Squat To Press  Squat Jumps  Box Steps  Side Step Ups  Skaters  Push Ups on Ball  Bench Press -- Wide Grip Plyometric training increases the rate of force production. In other words, the speed at which force is achieved in a movement. Strength training has been shown to improve sports performance particularly for sprinters, jumpers and throwers, but it is not beneficial in developing the rate of force produced - the speed with which force is achieved in a movement. For example it takes around 400 msec to develop maximum force during a squat exercise, but the foot-ground contact time in sprinting is around 90 msec so there is not enough time to produce maximum force in sprinting. Therefore for speed strength events, like sprinting or golf, it is the rate of force development that becomes more important than absolute strength. To develop the rate of force the Type IIb muscle fibers need to be targeted as these are the ones that produce force most explosively allowing for maximum power. • Fast-twitch Type IIb fibers can contract 2-3 times faster than their slow-twitch counterparts. • Type IIb fibers are the turbochargers of the golfers swing. • They are notoriously difficult to activate since there can be up to 1000 fibers per one motor neuron. It has been shown that combining traditional strength training with plyometric (power) exercises together, results in the greatest Type IIb recruitment and consequently greater improvements in power and rate of force development. There are two schools of thought in power training, complex and contrast training. Both show great results, but their advantages and disadvantages are listed below: • Both types should use weights in excess of 70% of 1 repetition maximums since heavier loads activate more Type IIb fibers. • Complex Training -- involves performing sets of weight training exercises before sets of plyometric exercises -- eg. Three sets of front squats, before three sets of jump squats. • Contrast Training -- involves alternating sets of first weights then plyometric exercises -- eg. One set of front squats immediately followed by one set of jump squats, repeated three times. • Research suggests contrast methods may be more effective at eliciting potentiation in those with little experience of power combination training or lower strength levels. • All research shows better gains in both methods when starting with a larger base of strength in the athlete. Here are three sample Power Contrast Circuits: (See related exercises for details) Squat Thrust Circuit: Lateral Drive Circuit: Tricep / Chest Pop Circuit: |
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