Wednesday, December 23, 2009

Force training by Joel Friel

The main message here is this: Endurance athletes who are deficient in force will never fully realize their capacity to swim, bike or run fast because they lack power. You also need power to climb hills and plow through rough water. Having a good level of force, the ability to overcome resistance (such as gravity or drag), is a critical aspect of power. Let’s examine power from a physics perspective and then tie it into our world of endurance more

Sunday, December 13, 2009

Plyometrics = Jump Training

Above are some specific Plyometric exercises for track cycling - image was extracted from the book "Jumping Into Plyometrics" by Donald A. Chu, PhD, 2nd Edition. link

Plyometrics or Jump Training is defined as exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed-strength ability is known as power ( Power = Work/Time). Power is the ability to do strength work at an explosive pace.

Before starting Jump Training, one must have a solid base in Strength Training, which is achieved by lifting weights. Lifting heavy weights develop force (muscular strength), which is needed in jumping since muscle contraction is involved...... more info here.

Advance training would include a combination of weights and jumps, such as using a weighted vest.