Power intervals

oldman · 10-01-2009, 01:42 PM

Other than running and bag work I am conditioning my boys with several power intervals for conditioning. Right now we do sledge and tire, farmers carries, large tire flipping, sled pushes and pulls, sand bag carrying. I want to develop explosive strength along with hardcore conditioning in my program. Any other ideas?

Centaur · 10-01-2009, 02:08 PM

Oly Lifts/Variations - DB Snatches, Power Cleans, Jerks, High Pulls, Push Press

Plyometrics

Complex Training.

Edit:
If power (explosive strength) is the topic, it should be addressed in the Strength & Power forum.

EndoGlo · 10-01-2009, 03:43 PM

How bout some good ol' burpee variations? Look up Ross Enamait. He will probably have a lot of what you are looking for. Including different forms of burpees.

paolo27th · 10-01-2009, 07:39 PM

If you`re trying to develop power the work/rest ratio you use is going to make a bigger difference than what type of tool or exercise you use. Your intervals shouldn`t last more than 10 secs and you should have plenty of recovery time.

McClure · 10-01-2009, 08:44 PM

That's right. Exercise selection can cover a pretty wide range, it's the interval time that will determine the benefit.

Short interval @ high intensity = power development.

Longer intervals @ lesser intensity leans toward gpp and muscular endurance.

Mark Limbaga · 10-01-2009, 10:33 PM

what time intervals do you use???

oldman · 10-10-2009, 10:56 AM

Quote:

Originally Posted by Mark Limbaga

what time intervals do you use???

For example, our sledge and tire workouts are 30 seconds on 2-3 minutes off.
Prowler type weighted sled pushes are about 20 yard sprints with 2-3minute rest intervals.
Sandbag carrying and farmers' carries are also about 20 yards with 2-3 minutes rest.

Sled pulls are longer about 50 yards with 2-3 minutes rest.

oldman · 10-10-2009, 10:58 AM

Quote:

Originally Posted by McClure

That's right. Exercise selection can cover a pretty wide range, it's the interval time that will determine the benefit.

Short interval @ high intensity = power development.

Longer intervals @ lesser intensity leans toward gpp and muscular endurance.

So do you think that my boys should be doing less than 30 seconds?? With longer than a 2 - 3 minute recovery. Or mix it up with some short and long intervals? With longer recovery?

Mark Limbaga · 10-10-2009, 10:41 PM

Quote:

For example, our sledge and tire workouts are 30 seconds

IMHO, 30 seconds is too short, try extending them to 1 minute

Quote:

So do you think that my boys should be doing less than 30 seconds?? With longer than a 2 - 3 minute recovery. Or mix it up with some short and long intervals? With longer recovery?

Less than 3 minutes recovery minimum of 1:30

McClure · 10-11-2009, 08:04 AM

Quote:

Originally Posted by oldman

So do you think that my boys should be doing less than 30 seconds?? With longer than a 2 - 3 minute recovery. Or mix it up with some short and long intervals? With longer recovery?

Yes, to both questions. You cannot sustain max effort for any substantial length of time...after that you are simply developing on work capacity, muscular endurance etc...

It's beneficial to use longer intervals, but if you want to develop power then you have to use short, intense intervals and enough rest between circuits to allow near 100% effort on subsequent cycles.