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Power Development, Part IV: Tools and Strategies

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In our last three posts ((http://www.cissik.com/blog/2017/01/power-development-part-i-foundations/ , http://www.cissik.com/blog/2017/02/power-development-part-ii-cautions/ , and http://www.cissik.com/blog/?p=1723&preview=true ) we covered background information behind training for power, cautions with it, and principles behind program design. With this post we’ll cover some of the tools and strategies that are used in power training.   The following is a list of tools and strategies used in power training. It’s not a comprehensive list, but it does cover the major ones: Olympic lifts Plyometrics Jump squats Bench throws Power lifting...

Power Training: What If There Is No “Best?”

Power, the ability to generate force quickly, is important to every sport. As a result, it’s something that coaches focus on with the training of their athletes. The approaches to the training of power are pretty broad, from using slow strength training all the way to performing plyometrics and everything in-between. Regardless of the approach used, the vertical jump is one of the most frequently used tests to evaluate an athlete’s power.   Teo et al, in the Journal of...

The Big Five Is All You Need

Periodically I post on social media about the value of the big five movements in a strength and conditioning program. These five movements are the press, pull, row, squat, and Olympic lift. The gist of my posts is that you can’t go wrong if you base your athletic strength and conditioning programs around those five movements.   Now, when I post this I invariably get comments from people who are concerned about the lack of variety. Or the lack of...

Strength Training And The Throws

Legendary throws coach Don Babbitt has an excellent article on strength training and the men’s throws in track and field. In this article, Coach Babbitt is drawing on more than 30 years of experience coaching at the University of Georgia including Olympians, world champions, and NCAA champions. Coach Babbitt takes an interesting approach to the importance of strength training to the throws. He looks at each of four lifts; the bench press, the squat, the clean, and power snatch. He...

Modifying Exercise Technique: It’s OK To Be Inefficient

The Olympic lifts and their variations are a popular tool with strength and conditioning coaches.  The lifts train the entire body, involve exerting force against the ground, involve the bar moving at 2-4 meters per second, and require the athlete to generate 20-50 watts of power per kilogram of body weight (which is the highest power output of free weight exercises).  Besides those reasons, these lifts teach the application of strength – in other words, they teach and individual how...