Issue 048
April 2009
Alex Gold is a strength and conditioning specialist and owner of Absolute Gold UK, a physical training company based in West London. Alex is available for personal training, group coaching, online training and also to present seminars on a variety of topics relating to strength and conditioning. For more information and to sign up for the newsletter with exclusive content and special offers, visit www.AbsoluteGoldPerformance.com
In last month’s article the goal was increasing strength – this article will be about increasing power. Training for power can be defined as ‘moving fairly heavy weights quickly’.
The goals of this phase are:
Increase maximal power output
Increase coordination between muscles
Improve time to maximal contraction of the muscles
The duration of this phase will normally be between two and six weeks, depending on the length of time available for the entire training cycle (and the specific needs of the athlete). For example, if a person is very strong but slow, the strength block would be minimal and the power and speed blocks would be increased to bring this weakness up. The majority of people will find good results from a two or three week power-focused block.
Strength Training
The strength training in this phase will be based on using moderately heavy weights (around 60-70% of your one-rep max) and attempting to move them as fast as possible. Even if it is not possible to move the weight very fast, attempting to move it as fast as you can will improve the coordination of the body and teach it to fire all available muscle fibres as fast as possible. The number of sets will be quite high, with the repetitions kept low (as a rough guide, no set should last longer than 8-10 seconds). Rest should be complete, meaning anywhere from two to five minutes, as repeating the movement before full recovery will lower power output, coordination etc.
Energy System Work
The anaerobic system will start to be worked in this block, while keeping the aerobic system at the current state with maintenance levels of work. You may find the work done in your technique and sparring sessions is enough aerobic work. If not, continue to do a couple of sessions of light aerobic work on recovery / off days.
For the anaerobic work we are looking to get your heart rate up during the work periods, with longer rest periods (which will reduce over time). The end goal is to be able to work in the higher end of the heart rate spectrum for a sustained period and be able to recover very quickly from these efforts. The anaerobic sessions should only be performed three times a week, preferably after strength / power sessions.
Example Strength Training Programme
Note that this is just a very rough outline of the anaerobic and power sessions.
Warm-up
The warm-up for power training is perhaps even more important than strength training, as the rapid maximal firing of muscle fibres that are cold could lead to disaster. Some suggestions include:
• Skipping / Jogging, 10 minutes
• Light stretching, 5 minutes
• Dynamic stretching, 5-10 minutes.
Main Exercises
• Jump to box, 3 sets of 5
• Power Clean, 5 sets of 3
• Push Press, 5 sets of 3
• Close Grip Pulldown, 4 sets of 6.
Accessory Exercises
These can be performed in circuit fashion.
• Cable / Band Torso Rotation, 3 sets of 10
• Band High Row / External Rotation, 2 sets of 15
• Leg / Knee Raises, 2 sets of 10.
Anaerobic Training
Options for anaerobic training without a heart rate monitor:
Sprints
• Sprint for 60-100m, rest for150 seconds, repeat x 8
• Reduce rest by 15 seconds per session
• Increase repetitions once 60 seconds rest is reached, and then restart the cycle.
Kettlebell
• Perform five Snatch, Clean & Press, and Swing per hand (each exercise directly after the other)
• Rest for 90 seconds
• Increase repetitions by one per session until ten is reached, then increase weight and restart cycle.
If you choose to use a heart rate monitor, work to around 170-175bpm, then allow the heart rate to recover to around 140. This will take the keeping track / guesswork out of the work and rest periods and enable you to do the workout that best suits you. Heart rates will depend on the individual but the above should be a good starting point for most athletes.
ASK ALEX Q&A
I was wondering if you can tell me what the training is that Fedor does, and what effect it has. I saw a clip, he had a barbell and he was explosively pushing it out at chest height while standing. At first I thought he was doing a barbell complex but it didn’t have any weight on it (unless it was a weighted bar) and I was just wondering what can you gain from this.
David Perks, via email.
I can’t comment on Fedor’s entire training philosophy, as I have only seen short clips online. To answer the specific question, I haven’t seen the exercise mentioned but it sounds like something that would be used to build lactic acid tolerance in the shoulders. Do not read too much into it as it is surely only a minute part of his whole training regime and this goal can be achieved by multiple means such as bands, kettlebells, wrist weights and so on.
I grapple about four days a week, with maybe a stand up session every once in a while. Even though I’m in good shape and can grapple for an hour without getting tired, I find myself gassing out in the stand up training after about 20 minutes. How come I’m getting tired when I’m fit?
Neil, via email
As you may have heard people say in the past, fitness is specific to the activity, therefore you may just not be used to what is required for a stand-up session. You may also be more comfortable on the ground and able to relax more and save energy, so learning to relax while stand-up fighting may help a lot. Skipping may be another way of getting accustomed to being comfortable and light on the feet.
