#471 Power Development for All Ages & Skill Levels
May 9, 2024
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Smitty joins Joe D. to discuss power development, including programming sled drags, contrast training, combo exercises, training for power at all ages, incorporating plyos, injury prevention, and Phase 3 of WS4SB 3.5. They also cover Bulgarian Split Squat Jumps and proper execution techniques.
Training for power is essential for everyone regardless of age or skill level.
Progressively increasing intensity in power training is crucial for individuals over 40.
Incorporating dynamic effort training can benefit beginners as a transition into advanced power exercises.
Deep dives
Transition from Small Gym to Elite Brand
The podcast discusses the journey of transforming a small 500 square foot gym into a world-renowned brand in the sports performance industry. The speaker emphasizes the hard work and dedication required over 12 years to achieve this success, highlighting the goal of becoming the number one facility globally.
Evolution of Training DVDs to Curriculum Development
The evolution of training DVDs into a comprehensive personal training certification curriculum is explored. The podcast delves into the process of creating effective training materials starting from a basic AMP warm-up DVD to developing a full curriculum that covers power training systems.
Innovative Approach to Training Information Products
The podcast highlights the innovative approach taken in creating high-quality training information products for the industry. It discusses the significance of showcasing exercises with intensity and intent, providing real-world examples for a better understanding of biomechanics and performance.
Importance of Progressively Increasing Intensity in Training
The importance of progressively ramping up intensity in power and speed training for individuals over 40 is emphasized. The podcast recommends incorporating power moves like pogo hops and plio pushups at the end of warm-ups, focusing on maximum intent and emphasizing a balance between training and recovery to maximize results while avoiding overexertion.
The Importance of Recovery for Performance
Focusing on recovery is crucial for improving performance, especially for older individuals who used to be athletes. Recovery directly impacts strength, speed, power, and hypertrophy. It's emphasized that the central nervous system (CNS) takes longer to recover than muscles, so high CNS activation with intent is key. Programs suggest focusing on quality over quantity, with two or three sets per session being sufficient with high CNS activation ensuring better performance.
Key Power Training Strategies for Beginners
For beginners or those not ready for advanced exercises, incorporating dynamic effort training is beneficial. This involves moving the weighted implement fast to engage the CNS and muscles effectively. Examples include fast bar movements during bench presses for upper body power and explosive squats for lower body power. These exercises serve as a transition into more advanced power and speed training without specialized equipment, gradually building strength and coordination.
This week [in honor of the digital re-release of POWER!] Smitty joins Joe D. to discuss all things power development. Highlights from their conversation include: The making of "POWER!" (Behind-the-scenes insight); Programming Heavy Ass Sled Drags; General vs Specific Contrast Training pairings; Benefits of "combo" exercises; Why EVERYONE needs to train for power; How strong do you need to be before incorporating plyos and/or dynamic-effort into your training; Can you gain speed/power after the age of 40; How to safely program (and progress) power exercises; How/Why most people injure themselves when training for power; How often should you train for power (after the age of 40); Sneak peek into Phase 3 of WS4SB 3.5; How to properly execute Bulgarian Split Squat Jumps (What everyone does wrong!)...And Much MORE! *For a full list of Show Notes w/ Timestamps goto www.IndustrialStrengthShow.com.
