Types of Strength and Power Exercises

Isometric Training

• Contraction, but not movement

• Mimicked by pushing/pulling in different positions

• Holding something stationary

Isometric Training

• Increase tension in muscle

• Increase strength (muscle and bone)

• Increase muscle mass

• Perform almost anywhere

• 5-10 times, hold for 6-8 seconds, need at least 6-8 weeks to see changes

Isometric Training

• Negatives:– Strengthens only at that angle in ROM– Increases blood pressure– Decrease in muscular endurance

• Typically used in rehab settings

Isotonic Training

• Movement with a constant load

• Beneficial to health– Improved ligament/tendon/muscle strength– Increase in bone density– Improves characteristics of muscle

Adjusting the Load to the Goal

• Adjusted for anyone

• Alteration and variation play a large role

• Based off of 1 RM

Choosing Equipment

• Free weight – Universal– Can be inexpensive– Many degrees of

freedom– Useful for power

exercises

• Machine– Specific– Can be expensive– Guided ROM– Not very practical for

power exercises

Isokinetic Training

• Not very practical

Plyometric Training

• Improve agility, speed, and power

• Based on SSC– Rubber Band Philosophy

• Amoritization phase– Period between eccentric and concentric

phase

• Trains to reduce this phase

Plyometric Training

• Not typically done with general public– Boxes

• Depth Jumps

– Medicine Balls• Med ball throws

• Improve functional power– Should have proper strength foundation– Only 2-3 times/week

Medicine Ball Training

• Weighted balls– Vary in size, color, weight, and style

• Can be thrown

• Often used for core training

• Relatively inexpensive

• Used in conjunction with main program

Resistance Band Training

• Very large “rubber bands” – Different colors that represent different tensile

strengths– Wide bands or tubular in shape

• Resistance increases as band is stretched• Promotes improved joint stability• Used in rehab settings• Downfall- minimal resistance at beginning• Relatively inexpensive

– Easy for travel