Team sports athletes looking to add power to their game while
increasing running speed will be interested in a study published in the Journal of Strength and Conditioning Research. The effects of four different 3-week blocks of training were evaluated using 20 competitive athletes.
After starting with 3 weeks of traditional resistance training, subjects
engaged in 3 weeks of eccentric only resistance training to build
power. Next up was 3 weeks of traditional lifting with overspeed
exercise to focus on the velocity aspect of power. The final 3-week
block involved eccentric lifts with overspeed work.
While overspeed efforts increased countermovement jump performance and
downhill running, the overall impact of this 12-week cycle increased
best bench by an average of 33 pounds and squat by an impressive 42
pounds while developing greater peak power. If there aren't 12 weeks
before your season begins, the greatest strength gains were seen during
blocks of eccentric training.
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