Performance power ncfc
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This document provides guidance on analyzing an athlete's performance power through movement analysis and identifying the predominant energy systems used. It discusses the differences between strength, speed, and power. Power is defined as force multiplied by velocity. The force-velocity curve is examined in selecting different loads for training. Alternatives to Olympic lifting like kettlebell swings and sled pushes are suggested for developing triple extension. Session considerations include a complex training method, exercise selection and order, load, reps, sets, rest, and potential power exercises.
![Performance Power
Selecting Different Loads across the Force Velocity Curve / Spectrum
80-‐100%
1RM
“Muscle
must
exert
as
much
force
as
possible
in
the
shortest
amount
of
Cme
(Rate
of
Force
Development)
Explains
why
heavy
resistance
training
on
its
own
is
ineffecCve
for
improving
power.”
P.A
Cormie
–
Muscular
Power
in
Athle6c
movements
2009.
In
Weightli]ing
Power
output
has
proved
to
be
greatest
at
70-‐80%
1RM
30
-‐
60%
1RM
“Neurological
system
can
generate
greatest
changes
operaCng
at
30%
1RM”
Jay
R
Hoffman
PHD
–
Na6onal
Strength
and
Condi6oning
Associa6on
“Plyometric
are
performed
with
li_le
or
no
external
resistance,
overload
is
reached
by
increasing
the
stretch
rate
SSC
but
have
been
shown
to
have
significant
effects
on
power
output.
Low
Load
high
velocity
Movements.”
K
Adams,
JP
O’Shea
–
Plyometric
Training
on
Power
Produc6on](https://image.slidesharecdn.com/performancepowerncfc-150302043826-conversion-gate02/85/Performance-power-ncfc-7-320.jpg)
![Performance Power
Why
isn’t
Olympic
LiSing
Suitable
for
NoUs
County
FC
• It’s
a
Sport
in
itself
• Hard
Skill
to
Learn
• Time
Intensive
• Risk
of
dysfunc9onal
Movement
PaUerns
• Risk
of
injury
Olympic
Li]ing
is
a
great
way
to
improve
triple
extension
/
Rate
of
Force
Development](https://image.slidesharecdn.com/performancepowerncfc-150302043826-conversion-gate02/85/Performance-power-ncfc-9-320.jpg)
Performance power ncfc
- 2. Performance Power Analysis of athlete in Action 1.Analyse Sport 2.Look at movement 3. Look at joint ac9ons 4. Main muscle groups + contrac9on type 5. Iden9fy Synergists 6.Iden9fy Fixators 7. Predominant Energy System PLAN
- 3. Performance Power Strength Maximal Strength POWER Agility Speed Speed Endurance Anaerobic Endurance Maximal Speed Endurance Muscular Endurance Aerobic Endurance Components of S and C
- 4. Performance Power “Coaches should always be looking for the best and safest method to develop power in their Athletes” Mike Boyle – Advances in FuncConal Training January 2014 “The Most important Performance FuncCon – The Ability to Generate Maximal Muscular Power” Robert U Newton – NSCA’s Guide to Program Design
- 5. Performance Power Strength = The ability to exert force against a resistance at a set velocity Speed = The ability to move across a distance in shortest space of Cme. Power = Force (F) x Velocity (V) POWER FV FV Strength Speed
- 6. Performance Power Force Velocity Curve “For AthleCcism, resistance training programs should progressively address the whole force velocity spectrum/curve” -‐ Roger W Earle – EssenCals of Strength and CondiConing 3rd ediCon
- 7. Performance Power Selecting Different Loads across the Force Velocity Curve / Spectrum 80-‐100% 1RM “Muscle must exert as much force as possible in the shortest amount of Cme (Rate of Force Development) Explains why heavy resistance training on its own is ineffecCve for improving power.” P.A Cormie – Muscular Power in Athle6c movements 2009. In Weightli]ing Power output has proved to be greatest at 70-‐80% 1RM 30 -‐ 60% 1RM “Neurological system can generate greatest changes operaCng at 30% 1RM” Jay R Hoffman PHD – Na6onal Strength and Condi6oning Associa6on “Plyometric are performed with li_le or no external resistance, overload is reached by increasing the stretch rate SSC but have been shown to have significant effects on power output. Low Load high velocity Movements.” K Adams, JP O’Shea – Plyometric Training on Power Produc6on
- 8. Performance Power Triple Extension / Olympic Lifts
- 9. Performance Power Why isn’t Olympic LiSing Suitable for NoUs County FC • It’s a Sport in itself • Hard Skill to Learn • Time Intensive • Risk of dysfunc9onal Movement PaUerns • Risk of injury Olympic Li]ing is a great way to improve triple extension / Rate of Force Development
- 10. Performance Power • 3 Alterna+ves to Olympic Li6ing • Ke9le Bell Swings • Box Jumps • Rear Elevated Jump Squats Video • Sled Push Triple Extension Alternatives to Olympic lifting
- 11. Performance Power Session Considerations FaciliCes Training Method / Frequency -‐ Complex Training Method 2 x per week. Dedicated Strength session (midweek) and a dedicated Power Session (Saturday) Complex Training Exercise SelecCon -‐ Uni Lateral / Bi lateral Lower Body / Upper Body Exercise Order
- 12. Performance Power Load: 30-‐60% Reps: 6 -‐ 10 Sets: 3 – 5 sets Rest: 2 -‐ 3 minutes ( Can include AcCve Rest) PotenCal Power Exercises Medicine Ball Throws ( Bi Lateral), Ke_le Bell Swing (Bi Lateral) Rear Elevated Jump Squats (uni Lateral) Sled Push Box Jumps / Jump Squats
- 13. Performance Power Complete needs analysis for a player Draw up Power Programme What Next