Sports Specific Training

Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Power is how fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training.

Power Strength Training

Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements.

Benefits

The benefits of power strength training.

Promotes Active Body Rest

• Power training gives the mind and body a break from heavy training.
• Provides the tendons, joints, and central nervous system a rest.
• Offers a fun and healthy change with jumping, throwing, swinging, etc.

Reduces Risk of Knee Injury

Training helps improve:

• Hip strength.
• Landing biomechanics.
• Helps reduce the risk of a knee injury.
• Helps strengthen the muscles above the knee.
• A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.

Improves Vertical Jump

• Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
• It is an integral part of movement training programs to improve sports performance.
• Research has shown that power strength and jump training can improve jump height.

Training Program

Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power.

Frequency

• Starting with a schedule of 3-4 times a week is recommended by the American College of Sports Medicine.
• Going above this frequency can be intense on the body and central nervous system.
• Limiting sessions to a few times a week gives the body time to recover.

Equipment

• Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
• For practicing jumps, increase the force by increasing the distance using a taller box.
• For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
• To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.

Weight

• The weight depends on an individual's one-rep max or the heaviest weight that can be lifted in a single repetition.
• This is essentially an individual's record for whatever type of weightlifting is being done.
• Power training movement options: Plyometrics, Ballistic, or Dynamic.
• Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
• Ballistic training includes activities like a back squat for football or soccer players.
• Dynamic training works for sports-specific training motions like golf swinging or tennis serving.

Nutrition

Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein.

• Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
• Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
• It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.

As with any exercise, training takes time, and it's important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries.

Improving Athletic Performance Through Chiropractic

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623

Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6

Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016

Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039

Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03

Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

PUSH-as-Rx ® fitness facility owner and exercise physiologist Daniel Alvarado gives insight into building muscle.

Inability to grow muscles may be associated with poor diet and appropriate exercise. Adequate calories and protein are needed to build muscle.

There are a variety of body types than others and many people lose weight easier than others and a number of people put on weight simpler.

For along with doing weight training exercise those who are looking to pack on some muscle, after the correct eating system is crucial.

Here are the best tips on how to build muscle quickly if you’re planning to gain weight and muscle naturally.

Top Foods to Build Muscle Fast

Here are the best foods to add in a muscle development program:

• Whole eggs – A complete egg contains vital nutrients, protein and fats to help build muscle.
• Clean Protein –  Train for 5-8 ounces per meal of high-quality lean protein.
• Broccoli – And other cruciferous vegetables will assist with fat loss and also have essential nutrients for building muscle.
• Wild-caught fish – Omega-3s help reduce inflammation and are essential for muscle mass building.
• Almond butter – Almonds nutrition provide L-arginine to increase vitamin and NO2 E that will help reduce damage from free radicals after having a heavy workout.
• Sweet Potatoes – Yams and sweet potatoes are a superb source of carbohydrates which are gluten-free and alkaline and can help pack on some healthy pounds.
• Bananas – This sweet and smooth fruit is saturated in nutrients that support muscle health and is perfect for adding into smoothies for extra calories.

Foods to Avoid

• White Sugar – Will raise free radical damage from challenging workouts, leading to exhaustion.
• Alcohol – Empty calories and will remove nutrients that are critical from your own body.
• White and Wheat products – Stay away from bleached white products like wheat products, white pasta and white bread. They include anti-nutrients that can slow muscle growth.
• Hydrogenated oils – Found in vegetable oil, soybean oil, corn oil, and canola oil cause inflammation which slows recovery of muscles.

Top 5 Natural Muscle Mass Building Supplements

Here are the best five nutritional supplements to assist you to naturally build muscle:

1. Whey Protein (1–2 scoops daily)
Helps increase protein intake and is rapidly absorbed by the body so it’s a perfect protein right before or after a workout.  Avoid whey protein powders that have artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows with natural sweeteners such as stevia.

2. BCAA’s (follow directions)
These amino acids are crucial for muscle formation and can help build muscles.

3. L-Arginine (1000 mg 2x daily)
Helps with blood vessel dilation and improves the flow of blood.

4. L-Glutamine (5–10 grams daily)
This amino acid helps with muscle recovery and preventing catabolism.

5. Creatine Monohydrate (1–3 grams daily)
Helps increase muscle strength increases so you can train harder. Be constantly aware that consuming more than 1–3 grams daily may be hard on kidneys.

Exercise Suggestion

Doing hefty weight training of 6–12 reps, five days weekly for 45–75 minutes is perfect if you are attempting to gain muscle. Also, limitation when you do cardio and traditional cardio, opt for burst training instead.

Nutrition Tip

Try this recipe for the Superhuman shake — because in case you need to pack on muscle, ensure that you use up plenty of calories in liquid form. Consuming a milkshake a few times a day with uncooked eggs, almond butter, coconut milk, raw milk and protein powder will help you receive the extra calories you want.