This method is primarily geared for Hypertrophy/Bodybuilding rather than increasing Strength or Power.
However, a form of it could be applied to Post Activation Potentiation Training.
Preforming a Heavy Leg Press followed by a rest period then…
Power Squat (48 - 62% of your 1 Repetition Max) followed by a rest period and then
Barbell Jump Squat (10 - 40% of your 1 Repetition Max) followed by a rest period and then repeating sequence 1 - 3 above. This method would incorporate Limit Strength, Power and Speed Training.
Limit Strength developed with a load of 85% of 1 RM.
Power developed, in traditional movements, with a load of 48 - 62% of 1 RM
Speed developed developed, in traditional movements,with a load of 10 - 40% of 1 RM.
The Phosphagen System
Limit Strength, Power and Speed employ ATP, the Phosphagen Energy System.
ATP is depleted in around 10 -15 second of a Strength, Power or Speed Movement; with approximately 50% of ATP depleted in about 3 seconds.
Fast Twitch Type IIa and “Super” Fast Type IIb/x run on ATP. Once ATP is depleted Strength, Power and Speed drop like a rock. The “Super” Fast and Fast Twitch Muscle Fiber are exhausted and not really involved.
At this point, your Slow Twitch Type I Muscle Fiber are called into play," The Size Principle".
That is one of the reason that Limit Strength, Power and Speed Repetition are 1 - 3 per Set, no more than around 5 reps per Set.
Training Limit Strength, Power and Speed employs the same Set and Reps. What separates them is the percentage of 1 RM used: 85% plus for Limit Strength, 48 - 62% for Power and 10 - 40% for Speed.
[quote="caesium32, post:10, topic:257217"Usually an explosive movement (seems to be what you’re talking about), main move, antagonist then core. An example could be some sort of throw, bench, row, sit up or box jump, squat, ab wheel roll out.[/quote]
Throw, Bench, Row, Sit Up or Box Jump, Squat, Ab Wheel…
This sequence falls more into Circuit Training, High Intensity Interval Resistance Training; a Metabolic Training Program.
For Power and or Speed to be developed in a Post Activation Training Program, the Strength and Power and/or Speed Movement need be similar to each other.
Agonist/Antagonist Strength Training
This means training opposing muscle groups in Super Sets: an example is Bent Over Row and Bench Press.
The Antagonist acts as a braking device for Agonist Movements. In doing so, your Antagonist Muscle impairs your Limit Strength and Power in a Agonist Movement.
To increase Limit Strength and Power in Agonist Muscles you can do one of the following…
Perform an Antagonist Exercise first, rest and then perform your Agonist Exercise.
Perform a Static Stretch of your Antagonist Muscle first, rest and then perform your Agonist Exercise.
These two method relax the Antagonist Muscles, allowing your to produce greater force (Strength and Power) in your Agonist Exercise.
Antagonist/Agonist Exercise Example
Bent Over Row, rest and then
- Hanging from a Pull Up Bar for around 30 seconds. A static stretch relaxes the Lats, the Antagonist Muscles of the Bench Press, enabling your to produce more force in the Agonist Muscle of the Bench Press.
Powerlifter inadvertently do this in Benching Pressing. They perform a “Pull Up” on the bar in the rack prior to performing the Bench Press.
After stretching your Lats/Antagonist Muscle, rest and then…
- Bench Press
Could you post the video that provides the information on this?