In the previous post, there was some background provided on the topic of training the alactic system. It is recommended that you read that post, along with some of the other posts that are linked to that post if you are unfamiliar with the basics of this topic. This post will apply the information to how to develop power of the alactic system, which is important in any sport where the training speed and power elements is necessary in an athlete’s physical development.
Before getting into developing power of the alactic system, one needs to look at the difference between developing the capacity a systems versus power. Verkhoshansky (2011, pg 164) defined power and capacity as:
Power- the quantity of energy produced in a time unit
Capacity- total quantity of energy produced
So simply put, power looks at the rate in which one produces energy. This is an area of neglect by sport coaches by virtue of the “conditioning” that gets implemented both during the in-season and, by virtue of what the athletes get exposed to in-season, what the athletes either look to focus on with their off-season training (if not given any guidance, or by what the sport coach tells them to do). Reproducing an effort time and time again means nothing if the individual efforts don’t achieve the necessary production (for example, producing enough force). Therefore, it is necessary to address this area of preparation by producing maximal efforts with appropriate rest periods and volumes of work to achieve this goal.
This now comes back to speed and power development for athletes. The following is an example of a sprinting protocol that could be utilized to improve speed/power in an athlete:
Set 1
3 X 10 yard sprints ( 1 minute rest between reps) Rest 3 minutes
Set 2
2 X 20 yard sprints (2 minute rest between reps)
This is a basic example that can be used to address speed for cyclic athletes, or can be used as a general means of improving force production for some athletes whose sport or activity does not involve linear running. Over the course of a few weeks, sprints can be added to the overall volume (the key would be to make sure that speed does not drop off with later repetitions). Addressing this type of preparation may also be performed through other means as well (i.e. jump training). It is important that individuals in athletic endeavors appropriately address physical preparation though means most important for their sport. Addressing this aspect of training is very important to sports where power development is necessary to enhance performance.
References & Recommended Readings
Verkshoshansky, Y. Verkhoshansky, N. (2011). Special Strength Training Manual for Coaches. Rome, Italy: Verkhoshansky SSTM.
Mensinger Performance and Fitness Systems 