The force /velocity curve is where we learn to create power. Power = Strength x velocity and power is expressed in Watts. The higher the velocity with which you move this correct load the higher the power you generate in watts.
When lifting a weight that is fix on bar using Compensatory Acceleration (Intent to move bar as fast as possible) we can see when bar speed slows down the set should stop if goal is improving explosive strength and power.
Training between 30%-80% of 1 rep max will be intensity of load range where if reps are kept proper an athlete will learn how to increase watts(power). The force velocity curve shows a power curve as an inverted U with a maximum. The top of this curve is not a sharp peak but rather flat which means there is a range(30%-80%) for each athlete that displays strength with speed to produce the most power(watts).
If you train for Absolute Strength above 80% you increase strength which can increase power but you’re lucky if you can increase speed .If you train power you increase power, you increase strength ,and you increase speed. This show us it is not about getting to the weight room but what you are doing when you are there to become the best you can be or it does not carry over competing in your sport.
Power training is about optimum intensity, number of reps, and bar velocity. Guess which muscle fibers generates the highest power output but fatigue the fastest? It is the fast twitch or type 11 fiber. If you want to improve the qualities of that fiber you want to learn to turn them on in a instance but stop the set if bar velocity drops.
When lifting any percentage of your 1 rep max at 70%, 80% or 90% you can’t lift the same number of reps within each zone without losing bar speed. With the weight on the bar is fix what changes is the velocity and always in the same direction it slows down. With the weight fix and the intent to move the bar fast(Compensatory Acceleration) it is the powerful fast twitch fibers that fatigue first and drop out of the recruitment pattern. What you are left with are slow twitch fibers that will always be involve but can’t reach peak tension in the shortest amount of time.
Reviewing time motion studies of sports the trick is to learn how to recruit as many fast twitch fibers as you can. Limitations to power training is training to high or low intensity(load of bar) grinding out reps that force PC stores to deplete, being unaware that speed matters to the form of strength you want to developed.
