This diagram represents the powerzone of the body. The real power needed for athletic success is found in the large muscles of the hips, buttocks, thighs, and lower back. In proper terms we are talking about the spinal erectors, gluteus maximus, hamstrings, and quadriceps group. A sound program will cause these muscles to contract both forcefully and quickly.
Strength is the ability to develop force without time as a factor. Examples of strength lifts are squats and presses of various kinds along with deadlifts. These build a foundation of basic strength that is essential to power production and injury prevention.
Power is the ability to exert force quickly. The difference between strength and power is like the difference between trying to push an axe into a log and swinging the axe. You can apply force by pushing and never make much of a dent in the log. However when a little speed is added by swinging the axe, a lot of damage can be done. Power is strength applied with speed.
Deezbaa Whaley, MVHS class of 2007 demonstrates the use of a strength base to exert the power necessary to throw a heavy object.
Developing Strength and Power
Why does a champion need to train with weights?
To prevent injuries: It is a proven fact that proper weight training increases resistance to major joint injuries.
To overpower opponents: With other factors being equal, the stronger athlete will usually prevail
Our weight training program is designed to maximize both strength and power. Workouts will be short, intense, and very effective. We will concentrate on a few basic core lifts, rarely more than 3 main exercises in a workout.
Core Lifts include:
Squats: Back Squats, Front Squats, Overhead Squats, 1 Leg Squats, Stepups, and Lunges
Presses: Military Press, Push Press, Jerks, Bench Press, Incline Press, Dumbell Presses
Pulls: Cleans, Snatches, Hang Cleans and Snatches, Pulling, Pullups, Rows, Deadlifts
These lifts will develop the basic fundamental levels of strength and power needed to build a foundation for athletic success. Don’t be seduced by the silly magazines you see at the grocery stores, like “Muscle and Fiction”. Don’t think that because your favorite professional or collegiate team is following a certain program that you should be doing the same things. There is no way you can succeed at calculus or geometry without first mastering the basic math skills of addition, subtraction, multiplication, and division. It is the same in the weight room. Trying to do more exotic or advanced “sports specific” work will not give results unless you have developed strong foundation in the basic core lifts.
The question is not “What do the pros do”? A better question would be, “What were they doing when they were my age”?
Focus your energy on getting as strong as possible on the basics.