In part one of our two-part mini series on physiology behind improving sport performance, I discussed VO2 MAX, the Fick Equation and Long Term Athlete Development strategies for endurance sport. To view “Physiology Behind Improving Endurance Sport Performance” please click here
Power sports are among the most popular sports in the world. Basketball, Football, Hockey, Soccer and Baseball dominate the North American sporting news. Simply put, speed is exciting, and world-class speed is breathtaking. Power and endurance sports are on opposite ends of the spectrum, different energy pathways, different muscle fiber types, and different racing strategies and tactics.
Energy Pathways
When it comes to improving power sport performance, the understanding of energy pathways and how they operate becomes paramount. There are three base energy system classifications, in this article we will be focusing on high-energy phosphates and anaerobic energy pathways.
| Energy System | Exercise Duration | Exercise Intensity | Characterization |
| High Energy Phosphates | 8 – 12 seconds | 95 – 100% or maximal effort | Utilizes Creatine-Phosphates for energy. Very powerful. |
| Short term lactic acid. Anaerobic Glycolysis | 90 seconds | Moderate to high intensity. | Utilizes strictly Macronutrients for energy, no oxygen needed. |
| Long Term Aerobic System, Oxidation. | 4 – 6 Hours | Low intensity | Energy production comes from catabolism of lipids. |
As illustrated by the table above, different energy pathways are activated at different intensities and time durations.
Rate of Force Development
Power is predominantly a result of Type IIa and Type IIx muscle fibers, therefore to improve performance in power sport we must stimulate adaptation in Type IIa and Type IIx muscle fiber types. Power training is all about increasing the rate of force development (RFD). Therefore increasing power can be defined by the equation:
Force = Mass x Velocity
|
TheStrengthGuys Muscle Fiber Types |
||||
|
Characteristic |
Type I |
Type IIa |
Type IIx |
|
| Motor neuron size |
Small |
Large |
Large |
|
| Nerve conduction velocity |
Slow |
Fast |
Fast |
|
| Contraction speed |
Slow |
Fast |
Fast |
|
| Relaxation speed |
Slow |
Fast |
Fast |
|
| Fatigue resistance |
High |
Intermediate/Low |
Low |
|
| Force production |
Low |
Intermediate |
High |
|
| Power output |
Low |
Intermediate/High |
High |
|
| Endurance |
High |
Intermediate/Low |
Low |
|
| Aerobic enzyme content |
High |
Intermediate/Low |
Low |
|
| Anaerobic enzyme content |
Low |
High |
High |
|
| Capillary density |
High |
Intermediate |
Low |
|
| Myoglogin content |
High |
Low |
Low |
|
| Mitochondria size/dens. |
High |
Intermediate |
Low |
|
| Fiber diameter |
Small |
Intermediate |
Large |
|
| Color |
Red |
White/Red |
White |
|
| Major Storage Fuel |
Triglycerides |
Creatine phosphate, Glycogen |
Creatine phosphate, Glycogen |
|
Long Term Athlete Development Strategies for Power Sport
Speed development starts off in the early stages of the LTAD model where physical literacy is acquired. Developing the ABC’s of movement as early as possible is paramount to success at higher levels of competition. During childhood kids should participate in unstructured play to develop agility, balance, coordination and speed.
As kids begin to enter puberty hormonal changes begin to take effect. These hormonal changes provide “windows of opportunity”. After the onset of Peak Height Velocity takes place in the pubescent athlete, research has shown that the onset of Peak Strength Velocity takes place 8-16 months post PHV. Therefore the anaerobic system should be trained heavily during the Peak Strength Velocity to maximize strength and power capacities.
Weight Training Recommendations for Power Sport
Training to increase rate of force development is classified as a power phase in a standard periodization model. Lifts such as the Clean and Jerk, Snatch, Plyometrics and fast tempo variations of major compound lifts will be most efficient for improving RFD. Power training is done at submaximal rep ranges. Below are some basic parameters for improving power through resistance training.
- Single effort: 1-2 reps at 80-90%
- Multiple effort: 3-5 reps at 75–85%
- Not fatiguing physiologically, very taxing on CNS
- High number of sets for power development (4-10)
- Rest 3 minutes for Creatine Phosphate repletion
Energy System Development Recommendations for Power Sport
- Train with specificity to the sport.
- Anaerobic training adaptations do not require long sessions.
- Anaerobic training takes place at higher intensities, therefore needs to be used in limited frequency to avoid overreaching and the overtraining syndrome.
- Train in zones 3 and 4 of the Energy System Development Chart below.
References
Canadian Sport for Life (2012) Long Term Athlete Development. Retrieved August 2nd, 2012 from www.canadiansportforlife.ca
Souster, Mike (2012) Acute Training Variables. Retrieved August 3rd, 2012 from the Mount Royal University Blackboard Website.