I’m new to this forum. I’ve read a lot those last 6 months about strength and power training, but i came to a fork in the understanding of what it is, what it’s not and what it’s maybe. Talking about the development of strength-power or power-strength i don’t know exactly, this article from NSCA Journal suggest using a combination of different percentage in the loads, upon an experimental training which reveal that a set made by 4-5 reps @ 30%, very little rest then 4-5 reps @ 60%, a bit of a rest again and some maximum isometric contractions leads to a significative grow in both strength and power.
Here’s the article:
But talking about contrast and complex training, it is suggested to use a combination of light and heavy loads as well but the pattern is totally different, cause in this method they use few reps at heavy resistance to stimulate the CNS and lead to a PAP effect, and then going for the light weights. In a study conducted on athletic population they made a group training with alternation of heavy and light resistance and the other group doing all the heavy sets first (3 or 4 sets @ 85% at least) and then 3-4 sets @ 30%. What came out was that the first group did increase in strength and power, thanks to the PAP effect, but the other one had no increases or decreases in some cases, probably due to the fatigue given by the 3-4 sets of heavy weight training.
In a third option, they call it mixed method or something, it’s suggested to do some sets at light resistance before, as a sort of warm-up and only after the completion of all the light sets, doin the heavy.
Ok, at this point i’m a bit confused. All those three ideas work and it’s just a matter of taste and personal believes in doing this or that, or maybe they produce totally different results?
Can someone enlighten my obscure, confused mind?