Optimum Performance Training Level 3 Phase 5. Power Training

Through the previous posts that I have published, readers have seen the progression through the phases of training designed in the Optimum Performance Training Model, which I administer with all my clients. Power training can greatly improve ones movement performance, but can only be done once a client has successfully completed training in the Stabilization and Strength Phases of Training.
Power training is advantageous because it enhances ones rate of force production. Rate of Force Production- " Ability of muscles to exert maximal force output in a minimal amount of time." Whenever a sprinter explodes out of their starting stance in a competition, one can obtain a general idea of how much power is being produced for that athletes to quickly move their body from a resting position into a full on sprint. All the required muscles pertaining to that activity must lengthen and contract at such a  fast rate in order to produce enough force to move the skeletal system forward. There are a large proportion of sports, in which power is of extreme necessity for that athlete to compete at there highest maximum level. Thus power training is widely utilized in many strength and conditioning programs, and can be used for general population clients as well, athlete or non-athlete. For example, I like to administer power exercises in my clients workout programs, once they are ready for this intensity, because it creates a more metabolic workout especially if one is on a fat loss goal. The speed of the movements can way heavy on the energy systems of the body, designing an environment for clients to improve cardio-respiratory levels, and burn more calories. 
Generally, the main goals of Power training are:

• Enhance neuromuscular efficiency
• Enhance prime mover strength
• Increase rate of force production

The training Strategies are :

• Supersets: one strength exercise and one power exercise per body part in the resistance training portion of the OPT program or can be included in a circuit style format.
• All power exercises are to be performed as fast as possible. 

Clients do not have to work through hypertrophy or maximal strength phases in order to begin power training.
Stay tuned for future posts discussing power exercises in all areas of the OPT Program. Power Core, Power Balance, Power Reactive, and Power Resistance.
Here are a few photos illustrating power exercises:  Jump Squats, Medicine Ball Chest Pass, Medicine Ball Slams.

 Reference: Clark A., C. Lucett, S. Sutton, B. (2012). NASM Essentials of Personal Fitness Training. Philadelphia, PA. Lippincott Willliams &Wilkins, a Wolters Kluwer business.

Optimum Performance Training Phase 2-4: Strength Level

Within my Optimum Performance Training Model, I discussed the progression accompanied with this type of programming, which places each client within the appropriate phase of training based of their current fitness level and capabilities. A great benefit to consistently progressing your training is that it places further demands on the body, allows for adaptation , and  more efficient fitness gains, while lowering the risk of injury. Each phase concentrates on specific adaptations that are important for the body, and to maintaining proper functionality and movement patterns. I had previously discussed phase 1 of the OPT model, Stabilization Endurance Training. This level is most important in improving muscular endurance, postural alignment, joint stability, flexibility, and muscular coordination. These characteristics are so vital to the human body, for lowering the injury rate, and preparing the body to have the proper functionality to safely train in the higher levels of the OPT Model, which are more physically demanding.
Level 2 , the Strength Level, is the next progression from the Stabilization Level. Within this level there are three phases of training. They are as follows: Strength Endurance, Hypertrophy, and Maximal Strength. Each of these phases within the strength level provide specific adaptations to the human body. Strength training is vital to maintaining stabilization endurance, while increasing prime mover strength. Prime Movers are the muscles that are the main source or initial source of motive power. For example, Barbell Chest Press Exercise. The prime movers of this exercise would be the Pectoral Muscles of the chest. These muscles must primarily contract to push the weight vertically. Strength training is most appropriate for increased muscle composition , and aids in decreasing body fat composition. It is also within this level of training that clients can engage in more advanced strength phases such as hypertrophy( increasing muscle size) and maximal strength ( maximizing prime mover strength through lifting heaving loads.)

Phase 2 begins with Strength Endurance. This is the first phase of training in the strength level. The goals of this phase are to increase the prime mover strength and to enhance stabilization endurance. This is most typically done by the use of  SUPERSETS. A superset is a sequence of two exercises performed one right after the other before resting. In this phase, we will concentrate on a prime mover such as the chest and perform a barbell chest press and immediately superset that with a stabilization exercise of the chest such as ( a stability ball Dumbbell chest press) , which places the body in a more unstable environment , which will enhance postural stabilization and dynamic joint stabilization.
After this phase clients have the option of progressing towards phase 3( Hypertrophy ) if their goal is to increase muscle size. Usually body builders, train mostly in this phase of the strength level, as muscle growth is important towards their goals for competition. However, if you would like to increase your muscle mass, then this phase will be important for you.  Further, phase 4 deals with Maximal Strength. This phase, like phase 3, is optional depending on the goals of the client. This phase will enhance maximum prime mover strength by lifting heavy loads.
Here is a goals and strategies list of each phase of training within the Strength Level:
Phase 2: Strength Endurance Training
Goals:

• Improve stabilization endurance and increase prime mover strength
• Improve overall work capacity
• Enhance joint stabilization
• Increase lean body mass

Training Strategies:

• Moderate loads and repetitions ( 8-12) 
• Superset; one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program

Phase 3: Hypertrophy( Optional Phase, Depending on Client's Goals)
Goal:

• Achieve optimal levels of muscle size

Training Strategies:

• High Volume, moderate to high loads, moderate or low repetitions( 6-12)

Phase 4: Maximal Strength
Goals:

• Increase motor unit recruitment
• Increase frequency of motor unity recruitment
• Improve peak force 

Training Strategies:

• High Loads, low repetitions( 1-5), longer rest periods

Once you have reached optimal strength adaptations, I can begin adding in Power exercises into the strength routine through supersets to enhance rate of force production. Stay tuned for my post on Power and training models to increase rate of force production. 

 Reference: Clark A., C. Lucett, S. Sutton, B. (2012). NASM Essentials of Personal Fitness Training. Philadelphia, PA. Lippincott Willliams &Wilkins, a Wolters Kluwer business.

OPT Program: Level 1. Phase 1. Stabilization

My earlier post discussed the broad spectrum of the evolution of the fitness industry. Specifically, the increased social awareness of health and fitness, and the state of the deconditioned population currently in the U.S. Facing increases in the prevalence of chronic diseases, and the epidemic proportions of obesity currently, personal training programs must emphasis proper human movement, motor recruitment, postural control, and promoting the body to maintain proper stability and functionality. I see this every day with clients within there fitness assessments. So many are stricken with joint dysfunctions, and movement impairments, that my programming must take a progressive approach, by allocating phase training, in which the client advances through. There must also be an awareness and education about chronic diseases, on the part of the trainer. I have worked with clients with issues such as M.S.(multiple sclerosis), Crohn's Disease, Lupus, Diabetes, and Rheumatoid Arthritis. There are many health concerns when training these particular clients, so one must be aware of their limitations, and what exercise selection would be of the most appropriate and necessary to combat their contraindications.

It is from these notions that I apply an integrated training model that comprises facets to improve posture, neuromuscular efficiency, cardio-respiratory endurance, metabolic rate, strength, agility, and speed. The Optimum Performance Training Program is specifically designed to improve ones overall human performance. In this post I want to introduce readers to the first Phase of the OPT model. This is the stabilization endurance phase. The primary focus within this phase is to improve the clients Muscular Endurance which is,  "a muscles ability to contract for an extended period." and to enhance neuromuscular efficiency which is, "the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion." The way to enhance this ability is by placing increased demands on the bodies balance, and stability, through working in controlled unstable environments. Therefore the client is challenged by exercises using stability balls, and single leg positioning, which would require increased activation of the nervous system and the stabilizing muscles of the joints and core. A minimum of 4 weeks in this phase of training , will enhance your posture, balance, optimum muscle recruitment, and joint stability. Without this initial phase of training, its is impossible for clients to advance to higher levels of training safely, and with proper preparedness.
You may think to yourself, well I have been working out for a while on my own now I can handle for intensive exercise. This may true, however that does not mean that you have prepared your body properly to continue with the high stress demands of intensified training, and you run the risk of increased injury and improper postural control of all your stabilizing joints. Further, advancing to strength level and power level phases of training without stabilization endurance, research has shown that it can negatively affect optimum force output by your muscles, increase stress to the joints, and overload soft tissue. 
Another great aspect of the stabilization endurance phase is that it helps alter body fat composition, because a majority of the training is performed in a circuit style fashion, which involves performing multiple exercises one right after the other with minimal rest in between them. This can also increase ones cardio-respiratory endurance.
Here is a brief list of its goals and strategies:
Goals:

• Improve muscular endurance
• Enhance joint stability
• Increase flexibility
• Enhance control of posture
• Improve neuromuscular efficiency( balance, stabilization, muscular coordination)

Strategies:

• Training in unstable, yet controllable environments
• Low loads, high repetitions

 All integrated exercises will begin in the stabilization phase. Core stabilization 1, Balance stabilization 1, Reactive( Plyometric) stabilization 1, speed and agility stabilization 1, and resistance stabilization 1.

Reference: Clark A., C. Lucett, S. Sutton, B. (2012). NASM Essentials of Personal Fitness Training. Philadelphia, PA. Lippincott Willliams &Wilkins, a Wolters Kluwer business. 

Optimum Performance Training and the Deconditioned Population

If one were to view a timeline of the fitness industry, from the 1950's to the present, one would be able to observe the large expansion that has occurred. From the 1950s-1960s, gyms were mainly a atmosphere for men to train with free weights. By the 1960's, fitness centers for women popped up into the mainstream. Instead of male dominated muscle factories, these institutions were more geared towards weight loss and spot reduction. It was also during this time period that the jogging/ running boom hit. By 1965, Joe Gold opened up the first Gold's Gym in Venice Beach California, which now has roughly 650 locations worldwide.  By the 1970's health clubs were more of the social norm.The health club itself, became a mecca for people to socially interact while being healthy.  This exponential growth of  seeing only male-dominated weight lifting gyms in the 1950's to co-gender health clubs by the 1970's , showed the high increase in awareness people now had over there physical appearance and health.  It was within health clubs that people sought the advice of others on how to exercise appropriately. During the 1970's, ones who would of been considered experts, of health and fitness, were those that had been training the longest , or were the most physically appealing. It was from this concept, that the rise of personal training began.Ideally, it makes sense for one to seek the advice of those they deem qualified to give advice. I know when I am sick I seek the expertise of a doctor, who from my knowledge holds credentials that qualify him or her to administer advice and treatment. During the early days of personal training, those who wanted to build muscle, sought out those who were the " MOST JACKED." This way of fitness programming only leads to mimicking exercise regimens of that trainer or coach. Its not unrealistic, for a person with some knowledge of training to offer useful advice for others to use, especially when it comes to how much weight to use, how many reps, how many sets etc. The disadvantage, is these types of trainers lack the knowledge and application of human movement, anatomy , biomechanics , and motor behavior. In the beginning days of personal training, many trainers lacked this essential knowledge, and did not even conduct thorough assessments prior to beginning a training program. In this day and age, simply having some basic knowledge on exercise, just will not cut it. Trainers can only better serve their clients by having the education to properly assess prospective clients:  medical conditions, training risk factors , muscle imbalances, and goals. Background in functional movement science is of vital importance so that a more integrated customized approach can be applied to training programs.  Why is this important? I know how to lift weights , and exercise, why do I need to understand that Scientific Rationale ? 

Well its a new day. Lets me say that again, ITS A NEW DAY. To date chronic diseases are at a higher prevalence then every before. People are more sedentary and deconditioned then ever before. Obesity is at epic proportions, especially in the United States. Simply put, prospective clients are faced with many more physical limitations and health problems then ever before, and therefore health and fitness professionals must be more qualified and better equipped with the tools and knowledge to serve the deconditioned population.  Its a different ball game now a days, a whole new can of worms so to speak. Here are a few stats on the condition of the U.S. population currently. Chronic diseases are the leading cause of death and disability in the U.S. coming in at 70%.  This large increase in the prevalence of chronic diseases is mainly attributed to factors that are preventable such as lifestyle choices, and lack of preventive care. Simply, people are not moving enough. $1.7 Trillion a year goes toward treating those stricken with diseases such as asthma, cancer, diabetes, and heart diseases. Muscular dysfunctions are at an all time high currently as well. Musculoskeletal pain is much more common now compared to 40 years ago. The largest attributable cause to this rise is physical inactivity. Low back pain is affected nearly 80% of adults. 80,000 to 100,000 ACL injuries occur each year. On top of that, about 14 million people experience shoulder problems, 19 million have knee problems, and 11 million experience foot and ankle problems. More and more of the population sit for longer periods of time, providing an environment for poor posture, which places them at higher risks for injuries.  Taking in all this information can be over-whelming when you think about it. However, it should not scare you but awaken you to the point that, many physical issues experienced can be prevented simply by exercising more, and eating better. Further, exercise training programs must include all the aspects of physical fitness to better serve the population that is faced with these injuries and diseases.