Power Training Periodization for Team-Sports | Optimizing Athletic Performance

[@DanielVassell-b9r]

You are amazing

[@Anonymous-jy3ek]

Is it safe to jump and land with 60kg when doing heavy hex bar jumps ?

[@Anonymous-jy3ek]

Also , how do olympic lifts contribute to power since they have a deceleration phase and they aren't jumping ?

[@FlowHighPerformance1]

Yes, if your technique is good

[@Anonymous-jy3ek]

@@FlowHighPerformance1 btw is there a specific percentage for these loaded jumps ? Suppose im doing jump squats, shouldn't the load % be based on my back squat ?

[@IrishPimp92]

Great video! How does power training fit in with strength training?.. would you run these concurrently.. thanks

[@FlowHighPerformance1]

Yes, you can perform both qualities simultaneously 👍

[@deltabrad937]

Coming from hypertrophy and strength training, the volume by reps seems rather low, at least for the pure velocity section. How would an athlete know they are training hard enough for maximal progression? With hypertrophy an athlete has to get close enough to failure, which is pretty obvious in an exercise. So if they are doing sets of 8 for say squats, they know the load is heavy enough when on rep 8 they have maybe 1 or 2 reps left in reserve. What is the equivalent for these power training scenarios?

[@FlowHighPerformance1]

Good question. For speed & power training, the intent is not to train close to failure (as you would with strength & hypertrophy training). Rather it is all about quality. So the goal is to put maximal intent into each rep & set, to achieve the highest power output. For example, sprinters train in short bursts with maximal effort and long rest periods, they aren't running long distances to failure 👍

[@deltabrad937]

@@FlowHighPerformance1 Right, and I think I should clarify. I understand the maximal intent on every rep, and that you would not go to failure in speed/power training since you can always realistically run and jump more. My question is more after how do you know you have done enough sets/reps to know not only that you are likely to progress, but also that you aren't leaving gains on the table? I used failure in hypertrophy as an example of a key metric an athlete could use to know they have done enough work/volume. What would a signal like that look like for speed/power training?

[@deltabrad937]

@@FlowHighPerformance1 also thank you for the reply, you have given me great insight with your videos as I have only discovered you this week. Been watching people like Dr Mike isreatel over at Renaissance periodization for years but they never really cover speed/power training, and hardly anyone comes at power/speed in the same scientific explanation sense like you two both do for hypertrophy and strength

[@FlowHighPerformance1]

Ultimately, performance is your guiding metric here. If you find that you are improving jumps height, speed etc over time, then that is a good sign that your training is effective. However, this is very difficult to quantify unless you have expensive equipment. So in most cases, you just have to do your best and accept that you aren't able to accurately quantify training in the same way

[@miketsak2104]

Really useful and immportant all the video. I would like to ask one think. Does it make sense to include eccentric only training to the sessions? For example loaded squads for lower body, loaded pull ups for upper body, and execute only the eccentric part of the movement? Is this going to improve any of the power training types? Thank you very much again for all the important info.

[@FlowHighPerformance1]

I think eccentric work can definitely be useful, but not in traditional strength exercises. Power exercises that involve a landing portion have high eccentric demands. Eg. Landing from a squat jump

[@DMGC529]

Is there a reason for the longer length of the velocity blocks?

[@FlowHighPerformance1]

No specific reason, but it allows more time for specific power training 👍