Powerlifting Power Output
The training percentages that I listed are for the Squat, Bench Press and Deadlift. The percentages are applicable to Traditional Strength Training Exercises.
“…loads in the range of 46–62% also allow for high power outputs.”
Source: The Load That Maximizes the Average Mechanical Power Output During Explosive
Bench Press Throws in Highly Trained Athletes, Journal of Strength and Conditioning Research, 2001, 15(1), 20–24
The above is one of many research articles that has determined these training percentages are the most effective for Power Training.
Westside Protocol has utilized and recommended loads of around 40 - 60% of 1 Repetition Max for decades; the anecdotal data.
Power Training provide some benefits for Powerlifting that Limit Strength doesn’t, and vise versa.
Why do you need to lift weights quickly, to get fast?
“…muscle fiber during high-velocity movements, neural drive is massively increased. Motor unit recruitment is full despite the light weight, and rate coding is many times higher than when we lift heavy weights.”
greater retention of type IIX fibers
Side Note: Fast Twitch Type IIa Muscle fiber are utilized for Limit Strength Movements. “Super Fast” Type IIb/x are employed for Power and Speed Movements.
The training modality will shift Type IIa to IIb/x and Type IIb/x to IIa.
Limits Strength Training only converts Type IIb/x to IIa. This shift produces more strength; Power and Speed decrease.
Thus, there is some truth to the adage, “Lifting weights will make you slow.”
Power and Speed Training along cause a shift of Type IIa to IIb/x. Power and Speed increase at the expense of a decrease in Limit Strength.
This take us back to…
Simply put, it is the combination of different typesf of Strength Training within the same program.
The end result is a well written and executed Conjugate Training program elicits a greater training effect.
increased activation (neural drive)
Side Note: Neural drive is the “Light Switch” for muscle activation.
“…high-velocity strength training increases primarily in the early phase of a contraction…in the first 50–100 milliseconds.”
Thus, you initiate greater Power in the bottom part of the movement.
increased activation levels of the opposing muscles
:“Training with light loads and fast speeds also reduces opposing muscle activation, which decreases resistance to the movement. Heavy load strength training tends to increase this resistance, …”
Side Note: The opposing muscle group is know as the Antagonist Muscle. An example in a Bench Press, the Lats and Biceps are the Antagonist Muscles to the Pecs and Triceps.
If the body perceives the force you are moving might hurt you, the Antagonist Muscles provide a “Braking Action”. It amount to driving with one foot and the gas and one on the brake.
Power and Speed Training allows you to reset you body’s force threshold; allowing you to produce greater force production without “Riding the brake”.
Olympic LIft Power Output
“Peak power for the Olympic lifts typically occurs approximately 70-80% of 1 RM.”
"Heavy RT could decrease power output over time unless accompanied by explosive movements**. The inherent problem with traditional weight training is that the load is decelerated for a considerable proportion (24-40%) of the CON movement. This percentage increases to 52% when performing the lift with a lower percentage (81%) of 1 RM lifted
"Ballistic resistance exercise (explosive movements which enable acceleration throughout the full range of motion resulting in greater peak and average lifting velocities) has been shown to limit this problem".
Source: Program Design Recommendations for Increasing Muscular Power
Nicholas A. Ratamess, Ph.D.; Brent A. Alvar, Ph.D.; Tammy K. Evetoch, Ph.D., FACSM; Terry J. Housh, Ph.D., FACSM (Chair); W. Ben Kibler, M.D., FACSM; William J. Kraemer, Ph.D., FACSM; and N. Travis Triplett, Ph.
No Band/Chains or Power Training
You can get strong “Using Straight Weight”.
However, research and anecdotal data have demonstrate that some type of Conjugate Training Method provides a synergist effect.