So you want to be more powerful...

Hi everyone, Donogh here again and this time I’m going to tell you how you can get more powerful without learning the Olympic lifts. What??? But how?? Just listen 😉

Olympic lifts are excellent for power output, research has shown us that. But from my experiences with teams, the time taken to teach the technique eats in to a lot of time where you can be getting faster or more powerful or doing curls 😊

When we train for power, what we are essentially looking for is big extension through the hips and glutes and explosive power right up from the ankles which we call triple extension. Improvements in power will come by moving weight very very fast.

These are 4 exercises that I recommend for power that are easy to do and come very close to Olympic lifts for power output.

1.       Loaded Squat Jump – The most similar exercise to an Olympic lift without the complications. I like to hold 2 dumbbells by my side weighing about 40% of my body weight. Get into a quarter squat and jump as high as possible. This exercise gets you into a similar triple extension as the Olympic lift but eliminates the catch. You still produce a lot of power and when landing correctly you receive force too which is crucial for contact sports. Very simple to do and I would recommend 3-4 reps, 3-4 sets with about 90 second rest between sets.

2.       Prowler Push – This exercise when done correctly can produce great amounts of force. You can do this exercise 2 ways, pushing off one leg at a time like a running motion or 2 legs at a time. Either way you will want to ensure that you push your legs back as far as you can to get into that triple extension. I personally like pushing off 2 legs explosively driving the prowler away from you and ending up lying face down on the floor in a push up position (just remember to put your hands out as you fall). I would recommend 50-60% of your body weight and about 10-15m of reps and 3-4 sets again with about 90 seconds rest.

3.       Hip Thrust – Research has suggested that hip thrusts can increase your vertical and horizontal jumps while decreasing your 10m and 20m sprint time. If that’s not a reason to be doing this exercise more than I don’t know what is. I would recommend working at around 70-75% of your 1 rep max and moving the bar as fast as possible getting into hip extension. Again 3-4 reps and 3-4 sets would work well with about 90 seconds rest.

4.       Kneeling Med Ball Wall Slam – This exercise works on upper and lower body. The key to making this exercise worth adding in to your power program is exploding through the hips as you throw the ball and again ending up lying face down on the ground. This will work on extension through the hips and power through the upper body. 4-5 reps and 3-4 sets with around 90 seconds rest will be enough.

So that’s 4 great exercises to add to your program to get more powerful which will lead to increases in your speed and in your jump. And who doesn’t want that?

Here at PFP we have a jump mat that can give an accurate measurement of jump height and speed gates that give an accurate measurement of speed. So why not call in and test yourself before trying these out and then re test after 4 weeks to see if they work.

As always, if you have any questions pop in and ask or leave a comment underneath.

Talk soon

Donogh

 

One size fits some...

Hey everyone, Donogh here again. In this blog, I’ll talk about the importance of an individualised program to reach your goals. One of the services provided here at PFP is an assessment through Functional Movement. Based on your results and your needs we then design a program.

Image via Google

Image via Google

The aim of this is to turn your weak links into less of a weak link while also focusing on the importance of turning your strong links into even stronger links, therefore it is important to have an individualised program. We are all different, two people may have the same goals but they will have completely different strengths and weaknesses. Through the assessment we also get a picture of your lifestyle and other factors that can affect your training such as work, nutrition and sleep. Again, no two people will be the same here.

I have worked a lot with various rugby teams and I have seen first-hand a one size fits all approach, in reality it’s a one size fits some. Through the assessment we can identify where you have issues in your mobility or stability while also checking previous injuries and then implementing corrective strategies individual to you. These strategies will make your movement better, reduce your risk of injury and give you a better chance of your program being a success.

My most used phrase as a coach is “it depends”, it always depends on something. “How do I get stronger?”. It depends on what you have done before, injury history or movement quality. “How do I get fitter?”. It depends on your body composition, nutrition or sleep quality.

Once we have a snap shot of your lifestyle, movement, strengths and weaknesses we can give a very good go at designing a program specific to you. Without knowing all of that, the program’s success will depend…

Hopefully that gives you an insight into the importance of individualised training and if you have any questions call in and have a chat with any members of staff here at PFP.

Donogh