The concept of power and the methods and techniques of training for power remains an elusive idea for most coaches and trainers. Strength and power are two separate characteristics of athleticism. How it came about that they are closely related or mean the same thing has become a mystery to me.
We are getting close when coaches and trainers refer to ”explosive strength”, but it is still power and developing power or “explosive strength” requires specific training methods and techniques. There are two methods that I am aware that target power as a training goal.
First, rapidly applied, significant force to recruit 2X fast twitch muscle fibers and with repeated repetitions convert 2A fast twitch to 2X fast twitch muscle fibers. 2X fast twitch fibers contract five times faster than 2A fast twitch muscle fibers. However, 2X fast twitch muscle fibers only have enough stored fuel, [ATP] and [CP] for 20-30 seconds during the training set. But if you want to train for and increase power, those 2X muscle fibers must be recruited and 2A muscle fibers converted to 2X.
The second method of training for power or “explosive strength” is incorporating what is called SSC or stretch-shortening cycles. Rapid, cyclic compression creates small changes in the stretch-length of muscle fibers and generates sharp increases in muscle contraction/tension and the resulting force, “explosive strength” or power. An example would be to assume the Russian sprint position, with about a 60-70 degree angle at the knee of the forward leg, and about 10-15 degrees on the rear leg and simply bounce of the balls of both feet until near failure or failure.
Speed and power are intrinsically linked. If you do not understand the science of power and strength, scroll up to the header of the blog and click on Power. You will then understand the difference.
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