Strength Training: Speed of Exercise [Training Tip]

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^{Strength Training: Speed of Exercise}

Hello,

Has anybody studied strength training technique, specifically the speed of the motion, and its effect on power output on the bike?" I'm wondering if doing a faster squat or leg press is good, or if the effect is even less due to the momentum of the weight allowing the middle and end of the motion to be easier.

Thanks, Spencer

Spencer,

This one is classic. I’ve lost count on how many times I have addressed this. Cyclists seem to understand that an annual training plan for their cycling season is important but as soon as strength training enters the picture, periodization is simplified to one training block or phase.

Depending upon a coach’s approach, there may be 4-6 strength-training phases. What you’re talking about is the power phase or final phase of strength training which adds speed, dropping the reps to around 6, with near max load. This is usually applied in free weight exercises, plyometric moves or transitioning to “on the bike” with standing starts. The previous phases (12-20 weeks) must take place to build strength and prepare your body for this power phase. Injury will happen otherwise. It is highly advisable to have a qualified spotter when involved in power work with or without weights. Many times technique is compromised when speed or a near max load is a part of the mix.

As far as research done in this area, oh yes, there is plenty. Check out www.newton-sports.com and you might find Harvey Newton’s book, Explosive Lifting for Sports, an interesting read. Research done by Ed Burke and Harvey Newton, “Improved Cycling Performance Through Strength Training”, NSCA Journal, 5(3), 6-7, 70-71, may also provide further insight.

Peg

Print | posted on Tuesday, November 03, 2009 3:09 PM

Comments on this post

# re: Strength Training: Speed of Exercise [Training Tip]

There is strong correlation between velocity of movement and force production. The faster the movement the less force is produced. The training objective of most athletes in almost every sport is to increase the force output at higher velocities, i.e., increase power (P=work/time). Your speed on the bike is a function of the power generated, and maximal power is produced at intermediate velocities. Resistance training then should focus on lifting moderate, not maximal loads. Performing a 1 repetition maximum (1RM) involves slower movement velocities, but maximum force is generated, but with reduced power output. Single joint muscle action data reveal that peak power is reached by lifting very light loads around 30% to 40% of 1RM. However, with such a light weight, multi-joint power exercises are difficult to execute properly. For single-effort power events (shot put, high jump, etc.) training focuses on resistance exercise sets of two to five repetitions. As cycling involves longer bouts of exertion, sustained power should be the focus. Consequently, four to eight repetitions (80%-90% 1RM)per set times three to five sets is probably more advisable, with a 90-120 sec rest period between sets. As far as the speed of the exercise movement itself is concerned, loads that equate to four to eight repetitions before fatigue will dictate the actual speed of movement. Even if you try and move the weight quickly, the load itself will govern what you can do. If you're really serious about power training in a progressive resistance exercise program, you can work on the power clean and snatch.

Left by georgert on Nov 06, 2009 11:49 PM