For too long power training has been the domain of Olympic Lifters and elite sportsmen. Even many top level athletes are directed away from weight training because in the belief it will slow them down. Many boxers are misinformed that weight training will cause them to add bulk which will either slow them down or play havoc with remaining in a particular weight division.
Runners are also told weight training leads to slower muscle contractions and greater bulk which will reduce their times as they haul ass around a middle to long distance race. Whilst these suggestions can be true, it is only in the case of bad programming using 1970’s bodybuilding programs which are indeed counter productive in the sports arena. A properly designed resistance training program is in fact critical to optimising potential and achieving almost any goal. Here is why power training should feature in every program:
Most runners struggle to finish a race strongly because of a lack of sufficient power endurance in the legs which leads to reduced stride length, not because of poor stamina or endurance capabilities. Watch any half marathon and you’ll see many people complain that they have ‘nothing in their legs’ at the end of a race yet they are able to maintain a solid conversation as soon as they cross the line because they are not panting for oxygen.
A combination of poor strength endurance and inefficient running economy can be the difference between a good runner and a top athlete and both can be improved through power training. A study into the effect of بازی انفجار training on runners such as plyometrics with bodyweight only, fast repetitions against 0-40% of 1RM and sprints, showed enhanced 5km times with no change in V02 max (the standard indicator of cardiovascular performance). The runners concerned had 33% of their running training replaced with THE explosive resistance training, so they were running less but performing better in a test situation over 5km.