So I am almost ready to get stuck into answering some of the questions posed by the group but just before I do , one last bit of theory!  Gil also showed us two other graphs;  graphs which most S&C coaches worth their salt should be familiar with! The first comes from a famous study by Hakkinen and Komi (1985a, 1985b).

 

 

 

 

Here are the references if you want to read them!!

 

 

Hakkinen, K. and P.V. Komi, 1985a. Changes in electrical and mechanical behaviour of leg extensor muscles during heavy resistance strength training. Scand. J. Sports Sci 7:55-64.

 

 

Hakkinen, K. and P.V. Komi, 1985b. The effect of explosive type strength training on electromyography and force production characteristics of leg extensor muscles during concentric and various stretch-shortening cycle exercises. Scand. J. Sports Sci 7:65-76.

 

 

Powerful Athletes:

 

 

Gil makes a case throughout the workshop that being able to produce A LOT OF FORCE is key to a robust and ready athlete.  But Gil also reminded us that most movements which occur during sport occur within 200 milliseconds and that the bottom line is that if you only train using maximal strength methods then at this key point in time you will only be able to produce about the same force as an untrained person.  Compare that to the explosive strength trained group (performing Olympic weightlifting and plyometrics) and notice that at 200 milliseconds they are able to produce much more force!!  So it’s important to train using concurrent methods that train you to produce a lot of force and produce it quickly!!!

 

 

 

 

Again Gil reinforced that you want to do a MIXTURE of Maximal strength and exercises designed to develop power and speed so you are working both ends of the curve.  If you only work on Maximal Strength you risk making the athletes slow and heavy in the legs and you will not be popular with coaches!  If you only work on speed you will eventually hit a plateau because the only way to reach new found levels of speed is to get stronger and produce more force.

 

 

Take home message:  Force x Velocity = Power