Intro to 4Q Power 08:21

Much like other training protocols, variability is necessary for optimal Power Training. Primary Benefits of Power in all 4Q: LLT: Increase neuromuscular recruitment, higher tissue compliance ULT: Maximize power efficiency UMT: Multiplanar power efficiency LMT: Improve Tissue Tolerance and explosiveness while moving mass […]

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Power: Speed 08:56

Speed is defined as moving as fast as possible in an intended direction. To move at high speed consider these factors: the neuromuscular system must exhibit coordination to quickly turn on and off joints must have concurrent stability and mobility fascia and skin must be able to tolerate a high force demand and be highly elastic The […]

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Power: Quickness 03:58

Quickness is defined as the ability to react or change body positions with a maximum rate of force production through all planes of motion, in different body postures, during functional activities. A high nerve conduction velocity must be exhibited to express quickness, which means Quickness Training should be used not just for athletic performance, but […]

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Power: Plyometrics 06:22

Plyometric Training enhances the elasticity of the body and takes advantage of our stretch-shortening cycle which is composed of 3 phases: Eccentric (tissue loading), Amortization (transition time), Concentric (tissue unloading). The shorter the transition time, the greater plyometric effect. For this to occur, we need a nervous system that is highly sensitive and reactive eccentric […]

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Power: Deceleration 06:39

Deceleration is the ability to stop momentum or “put on the brakes”. Our “brake system” is not only comprised of the muscles that must turn on isometrically and eccentrically, but also compliance of the tissues that surround our joints. Most non-contact injury in sport occur during the deceleration phase of a given movement, therefore decelerating […]

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Power: Agility 07:02

Agility can be defined as the ability to start, stop and change direction quickly. Agility training affords a host of benefits including: improved sensory-motor integration enhanced neuromuscular sensitivity muscle compliance bodywide stabilization increase in collagen and elastin in skin and fascia improved athleticism […]

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