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In the podcast episode, Dr. Derek Miles delves into the discussion surrounding training for speed and power, particularly after an injury. He emphasizes the importance of integrating power development into rehabilitation programs for athletes recovering from injuries, with a focus on high velocity force production. The episode underscores the significance of understanding power training and its implementation in both rehabilitation and athletic performance.
Dr. Miles differentiates between power training, emphasizing high velocity force production, and traditional strength training for maximal low velocity strength. He highlights the nuances in programming, describing power training as requiring lighter loads to move quickly, with a focus on effort and intent towards producing force rapidly. This contrasts with strength training that often utilizes heavier loads for maximal strength development.
In the context of rehabilitation, Dr. Miles outlines a progression for introducing power training to individuals recovering from injuries, such as ACL reconstruction or muscle strains. Starting with foundational exercises like single leg hops and deceleration lunges, the rehabilitation process gradually advances to include more dynamic movements like bounding and drop vertical jumps. He emphasizes the importance of balancing strength training with power-focused exercises to enhance athletic performance post-injury.
Limiting exercise durations and setting time caps can prevent overexertion in training sessions. By structuring sets with specific reps, rest periods, and exercises, practitioners can avoid excessive fatigue and optimize performance. For example, implementing time restrictions in training, such as AMRAP style workouts within set timeframes, can help control training intensity and prevent overtraining.
Training high velocity force production is crucial for athletes, especially during rehabilitation or preparation for return to sport. Progressing exercises from lower to higher intensity levels, such as starting with tempo squats and advancing to single leg bounds, can help build confidence and improve overall athletic performance. Additionally, incorporating power-oriented exercises like med ball puts and speed deadlifts can enhance power development, focusing on intent and cueing for maximal effort and performance gains.
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