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FOUNDATION OF EXPLOSIVE POWER ROBB ROGERS M.Ed., C.S.C.S. MIDDLE TENNESSEE STATE UNIVERSITY

FOUNDATION OF EXPLOSIVE POWER ROBB ROGERS M.Ed., C.S.C.S. MIDDLE TENNESSEE STATE UNIVERSITY. POWER = FORCE X VELOCITY TIME. VELOCITY IS SPEED WITH DIRECTION. FORCE X VELOCITY TIME STRENGTH DOMINATED. FORCE X VELOCITY TIME SPEED DOMINATED. STRENGTH. POWER. SPEED. FAST. SLOW. LIGHT.

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FOUNDATION OF EXPLOSIVE POWER ROBB ROGERS M.Ed., C.S.C.S. MIDDLE TENNESSEE STATE UNIVERSITY

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  1. FOUNDATION OF EXPLOSIVE POWERROBB ROGERSM.Ed., C.S.C.S.MIDDLE TENNESSEESTATE UNIVERSITY

  2. POWER = FORCE X VELOCITYTIME

  3. VELOCITY IS SPEEDWITH DIRECTION

  4. FORCE X VELOCITYTIME STRENGTH DOMINATED

  5. FORCE X VELOCITYTIMESPEED DOMINATED

  6. STRENGTH POWER SPEED

  7. FAST SLOW

  8. LIGHT HEAVY

  9. STATIC DYNAMIC BALLISTIC EXPLOSIVE

  10. RESISTED ASSISTED STABLE UNSTABLE SINGLE JOINT MULTIPLE JOINT

  11. KEYS TO POWER TRAINING TECHNIQUE INTENSITY SPEED LOAD

  12. POWER TRAINING IS DYNAMIC BALLISTIC EXPLOSIVE FAST

  13. INTENSITY OR RESISTANCE • UP TO 30 – 60% OF THE LOAD • NO LESS THAN (80) 90 – 100% OF THE TIME • NO LESS THAN (80) 90 – 100% OF THE DISTANCE

  14. MODALITIES/EQUIPMENT • SPRINTS (ASSISTED/RESISTED) • PLYOS • LIFTS • MEDIBALLS • COMBINATIONS OF THE ABOVE • AGILITIES • STARTS

  15. POWER IS USELESS WITHOUT CONTROL

  16. FORCE PRODUCTION STABILITY FORCE REDUCTIONVERN GAMBETTA

  17. STABABILITY VS. MOSTABILITYSTABILITY ABILITY VS.MOBILE STABILITY

  18. FLEXEXTENDAND ROTATE WITH STABILITYJIMMY RADCLIFFE

  19. TESTS AND MEASURMENTS • THROWS • JUMPS • LIFTS • JUMP AND THROW COMBINATIONS • AGILITIES

  20. LOWER BODY PLYOS

  21. UPPER BODY PLYOS PRESSESTOSSES – FEET ON GROUND

  22. TOTAL BODY THROWS SCOOPS REVERSE SCOOPS SQUAT PUSH THROWS DIAGONAL PATTERNS W/A KETTLEBALL

  23. VARIATIONSCOMBINATION JUMP AND THROWS SINGLE LEG DRILLS SINGLE ARM DRILLS

  24. OLYMPIC WEIGHT TRAININGCLEANS SNATCHES JERKS COMBINATION LIFTS

  25. COMPLEXES & MATRIXES • GREAT FOR ADDING VOLUME • GREAT FOR TRAINING TECHNIQUE • GREAT FOR “WORK – UP” SETS • UNLIMITED MENU OF EXERCISES • UNLIMITED POTENTIAL FOR VARIATION • GREAT FOR TRAINING FITNESS AND TOUGHNESS

  26. DUMBBELL MATRIXES/COMPLEXES JUMPS SQUATS LUNGES /STEP-UPS OLYMPIC TECHNIQUES

  27. DUMBBELL COMPLEX I BY STEVE JAVOREKUPRIGHT ROW HANG SNATCH SQUAT & PRESS BENTOVER ROW SNATCH BELOW THE KNEESEACH EXERCISE X 6 REPS

  28. DUMBBELL MATRIX BY GARY GRAY/VERN GAMBETTA UPRIGHT ROW IN FRONT UPRIGHT ROW W/LAT. FLEXION UPRIGHT ROW W/EXT. ROT. OVRHD PRESS IN FRONT OVRHD PRESS LATERALLY OVRHD PRESS W/DIAG. ROT. LUNGE AND PRESS IN FRONT LUNGE AND PRESS LATERALLY LUNGE AND PRESS REV. DIAG.MATRIX IS UNILATERAL AND 3 REPS

  29. BAR COMPLEXES3 POS. CLN&FSQT&PRS 3’SHCLN+FRNT LUNGE+JRK 2’SHSN&OVRHD LUNGE+GOOD MORN.&PRS 2’SHSN+OVRHD SQTS 3’S

  30. GIANT SETS INTENSIVE SQUAT – JERK – SQUAT JUMP LUNGE – POWER STEP UPS – BOUNDS LATERAL LUNGE – SHUFFLE JUMPS – LATERAL HOPS

  31. GIANT SETS EXTENSIVE PUSH – PULL – SQUAT BENCH PRESS – PULL UPS – SINGLE LEG SQUATS MEDIBALL INCLINE PRESS – 1 ARM DB ROWS – 3 WAY LUNGES

  32. COMBINATIONS LIFT AND JUMP LIFT AND THROW LIFT – JUMP – SPRINT LIFT – THROW – JUMP - SPRINT

  33. SOURCES & THANK YOUVERN GAMBETTASTEVE PLISKFRED ROLL STEVE JAVOREKJIMMY RADCLIFFEMIKE BOYLEMIKE CLARKRUSS BALLGARY GRAY

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