ArticlePDF AvailableLiterature Review

Training for Muscular Power

DOI:10.1016/S1047-9651(18)30133-5
Authors:
William J Kraemer at The Ohio State University
William J Kraemer
Robert Usher Newton at Edith Cowan University
Robert Usher Newton
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Abstract

In sport and everyday activities, the most important attribute of skeletal muscle is the ability to generate power, a product of strength and speed of movement. Many factors influence the muscle's ability to generate power. Training for muscular power requires special care in developing the proper exercise prescription. The need for muscular power runs across a spectrum of people from elite athletes attempting to optimize sports performance to the frail elderly trying to perform simple tasks. Power development is paramount to optimal neuromuscular function.
Training for Muscular Power - Kraemer and Newton 20
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Training for Muscular Power - Kraemer and Newton 20
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Content uploaded by Robert Usher Newton
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All content in this area was uploaded by Robert Usher Newton on Jun 24, 2015
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Training for Muscular Power - Kraemer and Newton 20
01.pdf
Content uploaded by Robert Usher Newton
Author content
All content in this area was uploaded by Robert Usher Newton on Jun 24, 2015
Content may be subject to copyright.
Training for Muscular Power - Kraemer and Newton 20
01.pdf
Content uploaded by Robert Usher Newton
Author content
All content in this area was uploaded by Robert Usher Newton on Jun 24, 2015
Content may be subject to copyright.
... As such, the fear that swimmers will rapidly increase body mass is unfounded. In general, it is difficult to build up a significant quantity of muscle within the framework of the high total training volume associated with swimming [11,408,409]. Additionally, to date the negative effect of a pronounced muscle mass on the position in the water and drag force has not been proven [143,410]. ...
... This strength training method should be used during phases in which moderate load intensities are used in the water. If the athlete is at a relatively low level of performance, it can be expected that performance progress can be achieved with different intensities of training or training methods, since there is always training of coordinative skills and thus an increase in strength [311,409,[436][437][438][439]]. However, as the level of strength increases, this arbitrariness in method selection disappears. ...
... If the athlete is at a relatively low level of performance, it can be expected that performance progress can be achieved with different intensities of training or training methods, since there is always training of coordinative skills and thus an increase in strength [311,409,[436][437][438][439]. However, as the level of strength increases, this arbitrariness in method selection disappears. ...
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This narrative review deals with the topic of strength training in swimming, which has been a controversial issue for decades. It is not only about the importance for the performance at start, turn and swim speed, but also about the question of how to design a strength training program. Different approaches are discussed in the literature, with two aspects in the foreground. On the one hand is the discussion about the optimal intensity in strength training and, on the other hand, is the question of how specific strength training should be designed. In addition to a summary of the current state of research regarding the importance of strength training for swimming, the article shows which physiological adaptations should be achieved in order to be able to increase performance in the long term. Furthermore, an attempt is made to explain why some training contents seem to be rather unsuitable when it comes to increasing strength as a basis for higher performance in the start, turn and clean swimming. Practical training consequences are then derived from this. Regardless of the athlete’s performance development, preventive aspects should also be onsidered in the discussion. The article provides a critical overview of the abovementioned key issues. The most important points when designing a strength training program for swimming are a sufficiently high-load intensity to increase maximum strength, which in turn is the basis for power, year-round trength training, parallel to swim training and working on the transfer of acquired strength skills in swim training, and not through supposedly specific strength training exercises on land or in the water.
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... Although there are no previous studies that have analyzed this aspect in female athletes, the results of the present research are in line with those found in male adolescents, in which it was found that the early maturer group had better results than average maturers and late maturers in all tests that were dependent on muscle strength and power [3]. This could be due to the fact that previous studies showed that physical performance in the kinds of specific tests that require the use of muscle strength and power, such as the long jump, medicine ball throw, CMJ, sprint or agility tests, were favored by higher values of muscle mass and lower values of fat mass, together with other factors such as hormonal and neural factors [48][49][50]. In this sense, while in males, early maturers have greater muscle development than average maturers and late maturers [3,51], in the present research carried out with females, it was found that the group of early maturers had greater muscle development but also greater adiposity than average maturers and late maturers. ...
... One interesting finding is that when age was included as a covariate in the analysis of the differences between groups in the physical fitness tests, it was found that early maturers achieved greater distances in the medicine ball throw than late maturers and that there were differences in CMJ power between all groups, with better results in groups whose maturity was more advanced, with no differences in the rest of the physical tests. This could be due to the fact that performance in both physical fitness tests is related to muscle mass [48,49], and in the female population, the increase in muscle mass during adolescence occurs more gradually due to the sustained increase over time of the hormones responsible for its increase [45]. In fact, the results of the present research are in line with previous studies carried out in a female adolescent population, which found that age was a key factor when changes that occurred in sports performance variables at this stage were analyzed [16,17], especially in physical condition variables that were dependent on muscular strength or agility [12,56,57]. ...
Influence of Maturity Status on Kinanthropometric and Physical Fitness Variables in Adolescent Female Volleyball Players
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  • Apr 2022
The aim of this research was to analyze differences in kinanthropometric characteristics and physical performance in relation to maturity status, as well as to determine if age, maturity offset or kinanthropometric variables could predict better performance in physical fitness tests. A total of 152 female volleyball players (14.16 ± 1.25 years old) underwent a kinanthropometric assessment, followed by a physical fitness assessment composed of different tests. The age at peak height velocity (APHV) was calculated, and the sample was divided according to biological maturation into three groups. Significant differences were observed in kinanthropometric variables (p < 0.001–0.026), with early maturers showing higher values. Age, body mass, Cormic index, relative arm span, ∑8 skinfolds, fat mass, corrected arm and thigh girths, muscle mass and biacromial and biiliocristal breadths were the variables that best predicted performance in the physical tests (p < 0.001–0.024). The more mature players showed higher values in most of the kinanthropometric variables, with the more remarkable differences being in body mass, height, arm span and sitting height, and those related to adiposity and absolute body composition, and with structural variables being the most influential on the physical tests. Age had a determinant influence on the differences found between groups in strength and power-related test performance.
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... Although muscle power is strongly related to muscle strength, they are distinctly separate qualities (Kraemer & Newton, 2000;Young, Cormack, & Crichton, 2011). Within an older adult population an individual's ability to express muscle power has been shown to be a better predictor of an individual's ability to safely and effectively perform activities of daily living (Reid & Fielding, 2012). ...
... Another exercise modality that may target the development of muscle power in older adults and include a social component is modified sport. Regardless of the level of participation and type, sport requires an element or power where an individual must express force rapidly and call upon their muscular power capabilities (Kraemer & Newton, 2000). ...
Agile Ageing: Implementation Considerations for a Walking Basketball Program
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  • Jul 2022
Physical activity generally declines with increasing age and lack of enjoyment is a noted barrier to older adults participating in traditional exercise programs. Walking basketball is a modified version of basketball designed to align with the physical capabilities of older adults, where participants are required to walk rather than run and body contact is not allowed. A walking basketball program provides participants with an opportunity to obtain the physical, mental and social health benefits of exercise in a competitive and social context. Due to the dynamic environment of a walking basketball program, participants are exposed to a unique stimulus combining both physical and cognitive demands, that is unmatched by traditional exercise programs. However, an increased risk of injury coincides with the unique demands of the activity. Therefore, the purpose of this manuscript is to provide practical applications for sporting organization that wish to implement a walking basketball program.
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... Recent research has suggested that most strength gains among college football players are made in the athlete's freshman year of college (25). As the window of adaptation for the athlete becomes smaller for maximal strength development, other components of training (i.e., velocity of movement) may need to be emphasized to further enhance athletic performance (21). It is likely that a different stimulus than what would be achieved from a change in emphasis from a high force, low velocity to high force and high velocity may provide a new stimulus that results in further performance improvement. ...
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... Vertical countermovement jumps (CMJs) are frequently used in strength training and performance testing because they are simple, sport-specific, reproducible, and diagnostically valuable [1][2][3]. Maximizing mechanical power is crucial for improving athletic performance [4,5], and loaded jumps are frequently used to achieve this. Specifically, jumping with additional loads of 20-30% body mass appears to maximize explosive strength across a training cycle [1], and this exercise has the advantage of simple implementation versus weightlifting derivatives [6]. ...
Effect of Additional Loads on Joint Kinetics and Joint Work Contribution in Males and Females Performing Vertical Countermovement Jumps
Article
Full-text available
  • Jul 2022
This study aimed to investigate the effect of additional loads and sex on countermovement jump (CMJ) joint kinetics during the entire take-off impulse in males and females. Twelve female and 13 male sport students performed vertical countermovement jumps without and with additional loads up to +80% of body mass using a straight barbell. Ground reaction forces and body kinematics were collected simultaneously. A significant increase was found for peak ankle power, whereas knee and hip peak power decreased significantly as additional load increased in both males and females. Joint work increased in each joint as additional load increased, although significance was observed only in the hip joint. Peak power of each joint (22–47%) and total hip work (61%) were significantly higher for males than females. Relative joint contributions to total joint work (“joint work contribution”) remained stable as additional loads increased, whereas meaningful differences were found in the magnitudes of joint work contribution between males and females. CMJ joint kinetics and joint work contributions were distinctly influenced by additional load and sex. Hence, these differences should be considered when prescribing loaded jumps for training or testing.
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... All the tests where the differences were found are related to the ability to produce power and strength [21,34]. Among the factors that positively affect the production of muscle power, it has been observed that one of the key factors is muscle mass, with a relationship existing between the increase of muscle mass and the production of power [40,44]. Moreover, bone structure and biomechanics also play a crucial role in strength application [45]. ...
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Article
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Background: Differences in kinanthropometric and physical fitness performance between boys and girls usually start during adolescence, as a result of the changes in the hormonal environment that occur with the advance of age and biological maturation; Methods: A total of 96 1st Regional Division players adolescent volleyball players, 48 males, (age = 14.17 ± 1.00 years-old) and 48 females (age = 14.41 ± 1.21 years-old) underwent a kinanthropometric assessment, were asked to perform different physical fitness test and to complete a questionnaire. Chronological age, maturity offset, age at peak height velocity (APHV), and birth quartile were calculated; Results: Statistical differences were observed between male and female players in the APHV (p < 0.001). Male players showed higher values in the bone and muscle-related variables (p < 0.001-0.040), as well as in the strength and power production-related physical tests (p < 0.001-0.012), while the female showed higher values in the fat-related variables (p = 0.003-0.013), and performed better in the flexibility tests. Age, maturity offset, and birth quartile showed to have statistical influence in the differences found between sex groups; Conclusions: There is a clear influence of age and biological maturation on the differences found between sexes in adolescent volleyball players that could be taken into account regarding grouping in early stages.
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... These loads were lower loads than the one being used in the intervention (Table 2) and thereby not according to the load/movement velocity specific response typically reported elsewhere [2,12,38]. Typically, it is considered easier to increase strength than velocity, especially when initial strength is low [16,41]. This may explain the improvement in 1-RM strength even though no significant differences were observed between the groups. ...
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Bench press is a popular training-exercise in throw related sports such as javelin, baseball and handball. Athletes in these sports often use bouncing (i.e., letting the barbell collide with the chest) to create an increased momentum to accelerate the barbell upwards before completing the movement by throwing the barbell. Importantly, the effects of the bouncing technique in bench press have not been examined. Therefore, the aim of this study was to compare the effects of bench press throw with (BPT bounce ) or without bounce (BPT) on throwing velocity (penalty and 3-step), 1-repetition maximum (1-RM) and average power output (20-60kg) in bench press among handball players. Sixteen male amateur handball players (7.1±1.9 years of handball experience) were randomly allocated to an eight-week supplementary power training program (2 x week ⁻¹ ) with either the BPT or BPT bounce . Except for the bounce technique, the training programs were identical and consisted of 3 sets with 3–5 repetitions at 40–60% of 1-RM with maximal effort in free-weight barbell bench press throw. The results revealed no significant differences between the groups in any of the tests (p = 0.109–0.957). However, both groups improved penalty throw (BPT; 4.6%, p<0.001, ES = 0.57; BPT bounce ; 5.1%, p = 0.008, ES = 0.91) and 1-RM (BPT; 9.7%, p<0.001, ES = 0.49; BPT bounce ; 8.7%, p = 0.018, ES = 0.60), but only the BPT improved the 3-step throw (BPT; 2.9%, p = 0.060, ES = 0.38; BPT bounce ; 2.3%, p = 0.216, ES = 0.40). The BPT improved power output only at 20kg and 30kg loads (9.1% and 12.7%; p = 0.018–0.048, ES = 0.43–0.51) whereas BPT bounce demonstrated no significant differences across the loads (p = 0.252–0.806). In conclusion, the bounce technique demonstrated similar effects on throwing velocity, muscle strength and muscle power output as conventional bench press throw without the bounce technique.
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Effectiveness of Zumba Exercise on Maximum Oxygen Volume, Agility, and Muscle Power in Female Students
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A Six-Week Plyometric Training Program Improves Explosive Power and Agility in Professional Athletes of East Java
Article
Full-text available
  • Dec 2022
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Effect of combined concentric and eccentric strength training and detraining on force-time, musele fiber and metabolic characteristics of leg extensor muscles
Article
Full-text available
  • Jan 1981
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Specific Movement Power Related to Athletic Performance in Weight Lifting
Article
Full-text available
  • Feb 1996
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Changes in electrical and mechanical behavior of leg extensor muscles during heavy resistance strength training
Article
  • Jan 1985
To investigate the influence of strength training on the electrical and mechanical behaviour of leg extensor muscles during concentric and various stretch-shortening cycles exercises, eleven male subjects went through dynamic heavy resistance strength training with loads of 70 to 120% one maximum repetition three times a week for 24 weeks. The heavy resistance strength training resulted in specific changes in neuromuscular performance. This was demonstrated by the great (p< 0.001) shift of primarily the high force portions of the force velocity curves measured both during squat (SJ) and counter movement jumping (CMJ) conditions. An increase of 30.2% (p<0.001) in maximal strength was noted during the training, while the increases became gradually smaller near the high velocity portions of the curve, where an increase of 7.3% (p<0.05) in the jumping height in SJ and a non-significant increase in the maximal extension velocity with free loads were noted. The increases in positive work phases of force production were accompanied by significant (p<0.05) increases in the neural activation (IEMG) of primarily the vasti medialis and lateralis muscle, while only slight changes were noted in the RF muscle. Only minor and mostly nonsignificant changes were observed during the strength training in the neural activation and force production of the leg extensor muscles in various drop jumps, in which high contraction velocities are utilized. When the training was followed by a 12-week detraining, a great (p<0.001) decrease in maximal strength was observed, while the changes in various parameters of explosive force production were either small (p<0.05) or nonsignificant. The present findings regarding the changes in the electrical and mechanical behaviour of the leg extensor muscles during heavy resistance strength training give additional support to the concept of specificity of training.
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