TAG | Power
27
SkiErg Technique Watt Test
No comments · Posted by Jason Zagami in Cross Training, New Articles
I tested 3 different techniques on the SkiErg to see which produced the best average power output for 100 meters. The test consisted of 10 rounds of 100m sprints with a full 3 minute recovery. I randomized the order so that no one test would be closer to the start or finish.
The rounds went as follows:
Round 1 – Pre-fatigue the first set, so as not to throw off the data
Round 2 – Down, Ave 372 Watts
Round 3- Back, Ave 378 Watts
Round 4- Vest, Ave 372 Watts
Round 5- Vest, Ave 366 Watts
Round 6- Down, Ave 355 Watts
Round 7- Back, Ave 350 Watts
Round 8- Back, Ave 350 Watts
Round 9- Vest, Ave 366 Watts
Round 10 - Down, Ave 361 Watts
The Data
Driving down and back on the sprints had the lowest output which averaged over the three runs to be 359 Watts
Driving straight down was slightly higher with an average output of 363 Watts
And using the 20lb weighted vest had the best output with and average of 368 Watts over the three rounds.
The Wattage using the vest was 1.45% better than driving straight down, and 2.36% better than driving down and back.
Analysis
On these short sprints this looks like a fairly accurate representation of which technique to use to maximum your power. I don’t however think this will work as well on longer events, just as you wouldn’t use the same technique running a marathon as you would running a 100 meter sprint.
Comment, I’d like to hear your thoughts
15
Speed Through Muscular Efficiency
No comments · Posted by Jason Zagami in Cross Training, New Articles, Running
Force = Mass x Acceleration
It doesn’t matter if you’re a swimmer, cyclist, rower, or runner. To become faster you need to develop more power not speed.
The amount of force you apply to propel yourself forward determines your speed. Fast runners and slow runners take the same number of steps per hour. But fast runners move farther with each step, greater power output means faster mile times.
Physics & Efficiency
Imagine for a moment we have two identical runners traveling at the same speed (6:00 mile pace).
Both runner A & runner B are generating the same propulsion force per stride 3000N
Runner A has a max propulsion output of 6000N
Runner B has a max propulsion output of 8000N
Runner A is exerting 50% of her max output while Runner B is only exerting 37.5% of her max output.
This means runner B is traveling more efficiently, lowering her cost of physical and metabolic demands
Power Training
Training for Power means creating a large force output for short periods of time (10 to 20 seconds) with full recovery between sets (1 to 3 minutes). The workouts are sport specific, but consist mostly of Squatting, Jumping, and Sprinting. The workload or number of sets is determined by the athletes output, if they get slow after the third of fourth round we stop. The athlete needs to end on a high note, both psychologically and physically. This type of training isn’t to break the athlete down.
Examples:
100 Meter Sprints Running or Rowing
BB Squats @ 50% of 1RM
15 Meter Prowler Push (Heavy)
Weighted Box Jumps (step down, never jump down)
Coaching
I have yet to see an athlete walk through my gym suffering from too much power. Everyone can benefit from it. Make sure you warm up and work up properly to avoid injury. Limit Power days between one and three times per week.
We stick with what we’re good at
When I look to help an athlete improve the first thing I establish is: what holes exist in their current training. Many runners only do Endurance Work and neglect Strength and Power Work. 90% of Health Club members only focus on Strength Training. Lastly I love Crossfit’s programming but they neglect Endurance Work, as it doesn’t benefit all athletes.
Build your Pyramid
I like to think of training style as a pyramid. Your foundation is Strength work, slow heavy lifting. These are your Olympic Deadlifts, Squats, Presses, and Rows. Here is where you strengthen your Bones, Joints, Muscles and Connective Tissue to handle the work that’s to follow.
Power Work I believe to be the most Important of all to become fast
in your sport. Power is short bursts of explosive movements. Sprints, Olympic Snatches, Barbell Cleans, and Intervals are some examples. You can’t get fast without power work. Everyone from heavy Linebackers to light and lean marathon runners need power work to become faster. My favorite power day is 100 meter sprints on a track.
Many people have heard the term Circuit Training or High Intensity Interval Training. These are Power-Endurance workouts They are fast explosive exercises strung together that typically last 5 to 30 minutes. This will prepare you for sport by giving you the advantage over your competitor. As they get tired you will still have the stamina to keep going and overtake them.
Lastly we have just straight Endurance. Training ranges from 45 minutes to a few hours depending on the event. This is a where you trade intensity for duration. Training will take place around 70%-75% of Max Heart Rate which conditions the body to metabolize more fat and less glucose. It takes a while for this change to happen. The body has become accustom to using glucose for much of its work. Great for events under an hour but it’s not sustainable for longer periods of time.
Putting It Together
Endurance work will actually hurt the performance of non-endurance athletes. If you are a sprinter you will focus your training mostly on strength and power, with some power-endurance work here and there.
If you are a MMA Fighter or Football Player start by building your base of strength work. From there you will spend much of your conditioning on Power and Power-Endurance Work.
Marathoners in the off season need to build their strength and power. Starting a few months leading up to a race they need to shift their training to mostly long runs with one Strength day and one or two Power days per week.
Expertise
At Solid Body our Strength and Conditioning coaches have years of experience helping athletes. Let us help you reach your goals whether it’s a marathon or losing five pounds, we can get you there.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com
Crossfit · Endurance · Football · MMA · Personal Training · Power · Sprinters · Strength