Methods to Increase the Effectiveness of Maximal Power Training for The

Keywords: bench press; throw; plyometric; periodization; strength

Methods to Increase the Effectiveness of Maximal Power Training for the Upper Body Daniel Baker,MHS,CSCS;Robert U.Newton, PhD,CSCS Edith Cowan Universityjoondalup,Western Australia, Australia

power, methods for developing upper- (PPS; see 2. 4. 5, 8, 9, U, 25, 26) or summary body power appear to be less explored. other software or testing modalities. Maximal upper body pressing/pushing The load-power curve or profile (Fig- Power training recommendations power is of importance to both American ures I and 2) that is generated for each and rugby football players, as well as box- have typically involved Olympic individual from this testing can aid in ers and martial artists, to enhance the abil- prescribing training (2, 4, 5, 8, 9, 11). Weightlifting and plyometric ex- ity to push away or strike opponents. The For example, an individual whose load- purpose of this article is to outline some power curve is characterized by high ercise prescriptions, paying scant practical methods that have been imple- power outputs with light resistances but mented in our program to develop maxi- also exhibits pronounced reductions in attention to upper body maximal- mal upper-body pressing power in rugby power output with heavier resistances power demands. This article at- league players. Astute coaches will be able would be prescribed more maximal to determine the relevance and application power—oriented and heavy-resistance tempts to redress this situation by fo- of these concepts and methods to the strength training. broader area of athlete preparation for cusing upon strategies and specific otber sports. Maximal strength has been shown to be techniques that can be implemented highly correlated to Pmax in botb the For the purpose of this paper, maximal upper (2, 4, 5, 8, 9, 11) and lower body to enhance the effectiveness of power (Pmax) is defined as the maximal (10) for both elite and less experienced upper body maximal-power training. power output for the entire concentric athletes, because the relationship between range of muvement/contraction [peak an individual's change in Pmax and power refers to the highest instanta- change in maximal strength as a result of cursory glance at many resistance neous power output for a 1 -msec period training is much higher in less experi- training programs or recommen- within a movement) (2, 4, 5, 8, 9, 11). enced athletes than it is in elite athletes A dations aimed at increasing mus- Upper-body pressing Pmax is usually (5). However, as maximum strength is the cular power typically reveals a high pro- determined by measuring power output physical quality that most appears to un- portion of weightlifting (e.g., power during the lifting of a number of differ- derpin Pmax, it is advisable tbat athletes cleans, pulls) or plyometric exercises (e.g., ent barbell resistances in a designated who wish to attain high Pmax levels devel- jumping, bounding) {1, 20, 21). While exercise (e.g., bench press [BP] or bench op and maintain very bigh levels of these methods ot training often produce throws [BT] in a Smith machine) using strength in muscle groups important in tremendous increases in lower-body the Plyometric Power System software the sport in both agonist and antagonist

December 2005 • Strength and Conditioning Journal muscle groups. The strength of the antagonists should not be neglected for athletes Bench throw power output (W) 1 who require rapid limb movements, as re- BNLBSL BicL search has shown that strengthening of antagonists increases both limb speed and 650 accuracy of movement due to favorable al- p • terations in the neural firing pattern (22). • 600 It has been shown tbat some power train- w ing practices described below are only ef- r 550 • A fective for stronger, more experienced 0 A u A atbletes (14, 28), Once a good strength t P A and muscle conditioning base has been es- 500 • tablished, the following practices will be t A most useful. 1 n • 450 • W Method 1:lncludeFull a t 400 Acceleration Exercises as I Power Exercises

It is important to differentiate exercises as 350 40 kg SO kg SO kg TO kg BO kg being used primarily for the development Barbell load of strength (or hypertrophy, depending on sets, repetitions, rest periods, etc.) or power. What differentiates these classifi- Figure 1. Load-power curves (average concentric power) for rugby league players cations of strength or power exercises is participating in the professional National Rugby League (NL), college-aged state leagues (SL),or city based leagues (CL) (2). whether the performance of the exercise entails acceleration throughout the range of movement, resulting in faster movement speeds and, hence, higher power Bench throw power outpjt

outputs (23, 25-27). Power exercises are 900 SPI yer X199B those exercises that entail acceleration for a PI yef X 2Q02 HG •up 1998 the full range of movement witb resultant 850 HG •up 2002 bigh lifting velocities and power outputs. 0 SOO Strengtb exercises are tbose exercises that w entail heavy resistances and bigh force outputs but also pronounced periods of 750 0 deceleration, resulting in lower lifting ve- u t 700 - * locities and reduced power outputs (25). p Performing an exercise in which accelera- u tion can occur throughout the entire 650 • range of movement (such as a B F in a • 600 • Smith machine, IFigure 3], medicine ball W * • A

tbrows, or power pushups) allows for \ A 550 higher lifting speeds and power outputs t m s • (23, 25, 26). If athletes attempt to lift 500 A light resistances explosively in traditional exercises, such as BP and squats, large deceleration phases occur in the second half 40 kg 50 kg 60 Kg 70 Kg 80 kg of the movement, resulting in lower Barbell resistance power outputs as compared to power ver- sions of BT and jump squats {25, 27). Figure 2. Change in the upper-body bench throw load-power curve (average con- Thus a heavy resistance BP is considered centric power) across a 4-year period in a group of 12 professional rugby a strengtb exercise, whereas the BT is league players,as wellasforan individual who made considerable progress considered a power exercise. (player X).The change in 1 repetition maximum bench press appears to un- derpin the change in bench throw maximal power during this time (11).

December 2005 • Strength and Conditioning Journal Table 1 sistance (power bands) on the ends of the Zones of Intensity for Strength and Power Training barbell to increase resistance throughout the range of motion. In this case the ath- Type and/orGoal of Training of Each Intensity Zone lete pushes upward in the bench press and stretches the large rubber bands at- Strength Power tached to each end of the barbell. The Zone l:<50% General neural and technical General muscle and technical greater [he range of motion, the more the (<25%1RM) bands stretch, and therefore the greater Zone 2:50-75% Ballistic speed training the elastic resistance. Similar to the Hypertrophy training (25-37.5 %1RM) chains example, using rubber tubing al- Zone 3:75-90% Basic power training lows the athlete to explode upwards and Basic strength training (37.5-45% IRM) continue to apply high force much later into the movement. Zone 4:90-100% Maximal powertraining Maximal strength training (45-55% IRM} Another strategy is tbe use of functional Note; For strength, percentage of maximum refers to 1 repetition maximum (IRM) (100%). For isometric (FI) training (23). An Fi exercise power, 100% - Pmax (maximal power) resistance (circa 45-55% 1RM if exact Pmax resistance not known). Equivalent percentage ranges based upon 1RM are included in parentheses for cases in can be performed for the top half of a which exact Pmax resistance is not known {mocf ified from reference 2). movement in a power rack or Smith machine, altering the force characteristics considerably (23). Other methods ofalter- Training ro maximize- upper-body press- However, there are a number of strate- ing the kinetic profile include partial repe- ing/pushing power should entail both gies that the strength coach can imple- titions in the top half or maximal force heavy resistance, slower speed exercises ment to alter the force profile or lifting zone of the lift {24). Weighted adjustable for strength development and exercises speeds of strength exercises to make hooks (periscope type design) that are that entail higher velocities and acceler- them more suitable to rapid-force de- constructed to fall off the barbell when the ation tor the entire range oi movement velopment. base of the apparatus contacts the floor for power development (e.g.. BTs, medi- during the lowest portion of the BP can cine ball chest passes, plyometric For example, the performance of the BP aiso alter barbell kinetics within a repeti- pushups, and other throwing exercises, can be modified by adding chains to the tion. I heir use allows for heavier eccentric and ballistic pressing/pushing exercises) end of the barbell to alter the kinetics of and lighter concentric phases, conceivably (1, 2). This approach should restilt in the exercise so that the acceleration phase resulting in enhanced concentric lifting the musculature contracting both force- can be extended further into the range of velocities. The use of chains, power bands, fully and rapidly. movement. When the barbell is lowered FI, partials, hooks, and other devices to to the chest, the chains are furled on the alter the resistance/force production (and Method 2: Alter the Kinetics floor and only provide mniimal resistance acceleration) throughout the barbell tra- of Some Strength Exercises (Figure 4). As the barbell is lifted, the jectory, and particularly the end of the to More Favorably Affect chains unfurl and steadily increase resis- range of movement (so that it more closely Rapid-Force or Power Output tance throughout the range of motion mimics power exercises), can be applied to any free-weight barbeii exercise used in Because heavy-resistance strength exer- (Figure 5). A lighter resistance (e.g., upper-body training. cises such as bench press typically entail 50-75% 1 repetition maximum llRM]) slow movement speeds and low power can be lifted explosively off the chest. As outputs (23, 25), they alone are not the additional resistance (+10-15% 1 RM Method 3: Use Complexes of specifically suited to developing Pmax in chains) is added by the constant un- Contrasting Resistances or (23). This phenomenon has been the furling of the chain hnksoff the floor, the Exercises athlete can continue attempting to accel- subject oi considerable research atten- A method of training in which sets of a erate the bar but it will slow due to the in- tion. There are power-specific adapta- heavy-resistance strength exercise are al- creasing mass, rather than the athlete tions in terms oi the neural activation, ternated with sets of iighter-rcsistance consciously reducing the push against the muscle fiber/concractile protein char- power exercises is known as a complex barbell. This action alters the kinetic pro- acteristics, and muscle architecture (14-18, 28) or contrast training (2, 6, file of the strength exercise to become (12) that must be considered. As previ- 14). This type of training has been more like a power exercise (acceleration ously discussed, lifting a light resis- shown to acutely increase explosive force lasts longer into the range of motion}. A tance on the BP explosively also results production or jumping ability when im- similar strategy is to use rubber tubing re- in large deceleration periods (25). plemented for lower body power train-

December 2005 • Strength and Conditioning Journal Table 2 Actual Sample Training Content for Bench Press and Bench Throws Across the Last 4 Weeks of a Preseason Strength-PowerTraining Cycle for an Elite Professional Rugby League Player.Testing Occurred in Week 5.

Weeks

1 2 3 4 Test Result Bench Throws

Dl Power Wt 573 W@ 40 kg 599 W@ 50 kg 696 W@ 70 kg 683 W@ 70 kg 755 W@ 80 kg

%BT Pmax 76 79 92 91 = 100%

D2 Power Wt 588 W@ 40 kg 605 W@ 50 kg 722 W@ 70 kg 746 W@ 80 kg

%BT Pmax 78 80 96 99 Bench Press Test Result 1RMBP

Dl Wt 130 kg 135 kg 140 kg 150 kg = 170 kg SxR 3x5 3x5 3x5 3x3 %1RM 76.5 79.4 82.4 88.2

D2 Wt 105 kg 110 kg 125 kg* 125 kg* SxR 3x5 3x5 5x3 5x3

%1RM 61.8 64.7 73.5 73.5 W^ power output in watts, Wt^ resistance in kilograms, Sx R = setsx repetitions, Pmax = maximal power, BT= bench throw, 8P = bench press, Dl = Heavier, strength-oriented training day with BP performed before BT, D2 = Medium-heavy, power-oriented training day consisting of contrasting resistance complexes (alternating sets of BP and BT, same sets and repetitions). • Denotes 110 kg barbell load plus 15 kg in chainsattached to the sleeves of barbell. See text for a description of this bench press plus chains exercise.Grip width was altered to a narrovuer grip for all D2 BP vjorkouts.

ing {3, 14, 18, 28), presumably chroiigh per week, then 1 day oi tbe training simpler, uppet-body power exercises stimulating the neuro- or musculo-mc' week should emphasize strength devel- such as the bench throw. Baker has pre- chanical syscem(s) {14, 18, 28). Recent opment with heavy resistance training viously suggested thai the resistances research also illustrates that it is effective and the other training day should em- used for tbe upper-body (or lower-body for acutely increasing upper-body power pha-size power development with train- jumping) power exercises be periodized output (6). This research found that ing complexes alternating contrasting {2) ro effectively stress the multifaceted bench presses with 63% 1 RM alternated sets of light resistances (30-45% lRM) nature of muscle power (20). Table 1 with bench throws (30-4'>% 1 RM) re- and medium-heavy resistances (60—75% outlines 4 power training zones and sulted in an acute increase in power out- 1RM){2,6). their analogous strength training zones. put (6). An agonist-antagonist complex Across a training cycle tbe power train- may also warrant consideration trom the Method 4: Periodize the ing resistances can progress from lighter coach, as speed of agonist movement Presentation of Power Exercises resistances, m which technique and bal- may be improved in these situations {13, and Resistances listic speed ate emphasized, to tbc heav- 22). Thus a strength coach has a choice Many authors have suggested the peri- ier resistances tbat maximize power out- oi implementing agonist strength and odization of resistance training exercises put (about 50% lRM - 100% Pmax). power exercises or antagonist and ago- to enhance power output (2, 20). While Table 2 details tbe last 4 weeks of an elite nist strength and power exercises m a prescribing resistances in a periodized athlete's bcncb press and bencb tbrow complex to increase power output. manner is not a novel idea in relation to training cycle, aimed at simultaneously training for power as has traditionally maximizing strength and power output. 1 he progression in power training resis- It is recommended that li upper-body been used with weightlifting-style exer- tances (from 40 to 80 kg in bencb resistance training is performed twice cises. It bas not been fully utilized tot

December 2005 • Strength and Conditioning Journal tance does not mean the athlete will attain only 50% of their maximal power output. For example, from Table 2 it can be seen that the athlete's Pmax resistance is 80 kg for bench throws, but that 40 kg, representing 50% Pmax resistance, actually allows for the athlete to attain a power output of 76-78% of the maximum. During week 2, training witb a tesistance of 50 kg (representing 63% of his Pmax tesistance of 80 kg) allows the athlete to attain power outputs of around 600 W or 80% of maximum. Therefore an athlete can attain very high power outputs at lower percentages ofthe Pmax resistance. Because of the plateauitig of power output around tbe Pmax (Figure 1), the use of resistances of around 85% or more ofthe resistance used to attain Pmax will usually result in tbe athlete's training at or very close to Pmax (e.g., 70 kg in Table 2 = 84% Pmax resistance but results in power outputs of up to 96% Pmax).

Method 5: Use Low Repetitions When Maximizing Power Output Low repetitions are necessary to maximize power output. High repetition, high workload, hypertrophy-oriented training acutely decreases power output (7) and should not precede or be combined witb maximal power training. It would appear important to avoid fatigue wben attempting to maximize power output, and a simple method for achieving this is to use low repetitions Bench throw exercise performed in a Smith machine.The loss of hand con- for power exercises (and obviously en- tact with the barbell ensures acceleration throughout the entire range of suring tbe appropriate rest period is movement. utilized). throws) and concomitant increase in strong athletes {e.g., IRM BP >150 Anecdotal evidence from training hun- power output from 573 to 755 W can be kg), and greater than 55% 1 RM BP for dreds of athletes witb the PPS shows seen. less experienced or strong athletes {2). that power output matkedly decreases This means that a resistance of 50% after 3 repetitions when using resis- If coaches do not have access to tech- IRM BP equals 100% Pmax (and tances that maximize power output nologies tbat can measure the actual hence this resistance is tbe Pmax resis- (around 45-50% IRM BP) during the Pmax and the resistance at wbich it oc- tance). BT exercise. For power exercises it is curs, it is recommended that coaches usually recommended tbat only 2-3 assume it to be 50-55% lRiVl Bl' for It is important to note tbat, tor exam- repetitions be performed when training most athletes, 45% IRM BP for very ple, training with a 50% Pmax resis- in tbe maximal power zone, 3-5 in tbe

December 2005 • Strength and Conditioning Journal general power and ballistic power zone, and higher repetitions (e.g., 8-10 repetitions) are only performed when using lighter resistances in the technical/ncur- al zone {learning technique or vi'armmg up).

Method 6: Use Clusters, Rest-Pause,or Breakdown Techniques for Some Strength or Power Exercises To increase force output and velocity and reduce fatigue within a set, some specific methods have evolved over the years (23). Recent research indicates that, compared to the traditional manner of performing repetitions, repetitions presented using clusters (19) or the "rest-pause" or "breakdown" methods (23) can increase force or velocity. Clusters are a method in which a set of higher repetitions is broken down into smaller clusters of repetitions that allow a brief pause between each oi these clusters. For example, 8 repetitions can be performed as 4 clusters of 2 repetitions with a 10-second rest between clusters. The rest-pause system is similar but typically entails the breakdown of a lower repetition set (for example, 5RM) into single repetitions with a short pause (for example. 2-15 seconds) between tepetitions. A breakdown (also known as stripping} set consists of small amounts of resistance being taken from the barbell during short pauses between repetitions. This reduction in resistance to accommo- date the cumulative effects of fatigue results in a decreased degree of deterio- ration in power output across the set, Bench press exercise kinetically modified by adding heavy chains to the sleeves of the barbell. In the bottom of the lift the chains are furled upon as well as increased force in the initial the floor, providing little additional resistance. repetition.s as compared to the traditional manner of lifting a heavy resistance (23). ing has been cause of some debate (2). A Rest Periods recent study examining the effects of as- The rest period between sets or even repe- cending or descending order on power titions will depend upon the objective of Method 7: Use an Ascending output during bench throws reported that set, the number of repetitions being Order of Resistances when that an ascending order resulted in the performed, the intensity of the resistance, Maximizing Power Output highest power output during BT (2). An the type of exercise, the training state of Whether the resistances should be pre- ascending order of resistances with the the athlete, and the periodization phase. sented in an ascending (working up in inclusion of a lighter down set may be an Wben tbe objective of the set is to maxi- resistance) or descending (working down effective method of presenting power mize the power output that can be gener- in resistance) order during power train- training resistances. ated with the selected resistance, the rest

December 2005 • Strength and Conditioning Journal the long term, even in advanced train- crs. Changes in the load-power curve for a group oi 12 elite rugby league players, as well as the individual progression of 1 young rugby league player (player X), across a 4-year period is de- picted in figure 2 (1 1). While only the 1998 and 2002 data are presented, a relatively gradual increase in power output over the whole 4 years was ob- served, which paralleled the increases in maximal strength. It is clear that even fot advanced trainers such as this group, progression can still be quite pronounced, especially in power output against heavier resistances. The load-power curve for the group as a whole, as well as for player X, has shift- ed upwards and slightly towards the left. From the graph it is visible that, while power output generated while lifting a resistance of 40 kg (BT P40) changes only slightly, powet outputs with heavier resistances of 60-80 kg increases markedly, a favorable situation considering the strong relation between high power oLiiputs generated while lifting 70 and 80 kg m the bench-throw exercise and progress into the elite professional rugby league ranks (2). As power output with lighter resistances improved relatively less than power otitput with heavier resistances, it is ob- vious that increases in strength rather ilian speed accounted for the majority ot change. Statistically Pmax is more related to maximal strength rather than speed in these athletes (2).

Figure 5. As the barbell is lifted through its rangeof movement, the continuous un- During this time, player X progressed furling of the chains from the floor provides additional resistance acting from playing in the city-based leagues upon the barbell. into the ranks of the full-time professional national rugby league. His BT period berwccn sets of a power exercise ed by the power outputs measured by the Pmax increased 39%, from 603 to 836 should be 1-2 minutes, or long enough to PPS. Shorter rest periods (e.g., <1 minute W, while his IRM BP increased from ensure that the objective is met. When between sets of a power exercise or <3 min- 135 to 180 kg (33%) at a relatively con- performing a complex series of a strength utes for a complex) result in reduced stant body mass of 1 10 kg. For the and power exercise, anecdotal evidence power outputs, diminishing the effective- group of 12 subjects as a whole, the BT suggests a 4-minute turn-around period ness oi the entire power-training process. Pmax increased from 611 to 696 W. (e.g., a set of bench press, then 90-second This 14% increase appears to be under- rest; a set of bench throw, then 120-second Long-term Progress pinned by a similar change of 14.3 % in rest before repeating the complex) has Maximal upper body pressing powet IRM BP (from 129.6 to 148.1 kg) been shown to be adequate as demonstrat- can still be quite readily increased over (11).

December 2005 • Strength and Conditioning Journal Table 3 Sample Workout for Combined Bench Press and Bench Throws on a Power-Oriented Training Day During the Peaking Maximum Strength/Power Phase for an Athlete Possessing a 1 RM Bench Press of 130 kg.

Sets 1 2 3 4 la.Bench throw5 (Smith machine] Wt(kg) 40 50 60 70

Reps 5 4 3 3

1 b. Bench press + chains* Wt(kg) 60 100* 100* 100*

Reps 5 1,1,1 1,1,1 1 a, 1 b. = Alternate exercises as a contrast resistance complex. 1,1,1 = 3-repetition cluster sets, rest 15 seconds between each clustered repetition.* = 85 kg barbell resistance-i-15 kg in chains attached = 100 kg resistance at lockout.

From thi5 evidence it would appear that who require a greater speed contribu- 5. Baker, D. The efTects of an in-season the concept of combining maximum tion rather than pure strength contri- of concurrent training on the main- strength and power training, using the bution in their power production tenance of maximal strength and methods outlined above, can result in (e.g., boxing and related martial arts, power in professional and college- enhanced upper-body power output tennis, javelin) may need to modify aged rugby league football players./ over long-term training periods. tbeir training accordingly, and their Strength Cond Res. 15(2): 172-177. load-power curves would reflect this 2001. Practical Applications by perhaps showing increased power 6. Baker, D. Tbe acute effect of alternat- A number oi practical methods used for output with lighter resistances of ing heavy and light resistances upon increasing the effectiveness oi upper- 10-40 kg. However, many of the power output during upper body com- body power training have been present- methods described above would be ap- plex power training./. Stre?igth Cond. ed. It is not necessary to use all of these plicable to many sporting situations, Res. l7(3):493-497. 2003. ' methods at one time to effectively de- and it is the job ofthe astute coach to 7. Baker, D. The acute negative effects of velop maxima! upper body pressing modify and implement them accord- a hypertrophy-oriented training bout power. However, it is not difficult to ingly. • upon subsequent upper body power implement a number of these methods output./ Strength Cond. Res. 17(3): simultaneously. For example, a BP and References 527-530. 2003. BT workout to maximize pressing 1, Baker, D. Selecting the appropriate ex- 8. Baker, D., and S. Nance. The relation- power that entails 6 methods (full ac- ercises and loads for speed-strength de- ship between strength and power in celeration exercise, kinetically altered velopment. Strength Cond. Conch. professional rugby league players./ strength exercise, contrasting resistance 3(2):8-l6. 1995. Strength Cond Res. !3(3):224-229, complex, low repetitions, ascending 2, Baker, D. A series of studies on the 1999. order of resistances for the power exer- training of bigh intensity muscle 9. Baker, D., S. Nance, and M. Moore. cise, and clustered repetitions) is de- power in rugby league football players. The load that maximizes the average tailed in Table 3, Variation and peri- ). Strength Cond. Res. 15(2): 198-209. mechanical power output during ex- odization should influence if, when, 2001. plosive bencb press throws in highly and how any of these strategies are im- 3, Baker, D. Acute and long-term power trained athletes./ Strength Cond. Res. plemented. responses to power training; Observa- I5(l):20-24. 2001. tions on the training of an elite power 10. Baker, D,, S. Nance, and M. Moore. This paper has mainly addressed the athlete. Strength Cond.j. 23(l):47-56. 1 he load that maximizes the average training for maximal power produc- 2001. mechanical power output during jump tion and especially may be of value for 4, Baker, D. Comparison of maximum squats in power-trained athletes./ athletes who must overcome large ex- upper body strength and power be- Strength Cond. Res. 15(lJ:92-97. ternal resistances, such as the body tween professional and college-aged 2001. mass of opponents (e.g., football, rugby league football players, /. 11, Baker, D., and R.LJ. Newton. Adapta- rugby league and union, wrestling, Strength Cond. Res. 15(0:30-35. tions in upper body maximal strength judo, mixed martial arts). Athletes 2001. and power output resulting from long-

December 2005 • Strength and Conditioning Journal term resistance training in experienced 22. Jaric, S., R. Ropert, M. Kukolj, and performance from heavy load squats. /. strength-power athletes./. Strength D.B. Ilie. Role of agonist and antago- Strength Cond. Res. 12(2):82-84. Cond. Res. In press. nist muscle strength in rapid move- 1998. 12. Blazcvich, A.L, N.D. Gill, R. Bronks, ment performances. Eur.J. Appl. Phys- and R.U. Newton. Training-specific iol. 7 \:464-46H. 1995. muscle architecture adaprnnon after 23. Keogh, J.W.L, G.J. Wilson, and R.P, 5-wk training in athletes. Med. Sci. Weatherby. A cross-sectional compari- Sports Exere. 35( 1 2):20KV2022. son of different resistance training 2003. techniques in the bench press./. 13. Burke, D.G.,TW. Pelham, and L.E. Strength Cond Res. 13(3):247-258, Holt. Hie influence of varied resistance 1999. and speed o( concentric antagonist 24. Moorkerjec, S., and N. Ratamess, contractions on subsequent concentric Comparison of strength differences agonist efforts. /. Strength Cond. Res. and joint action durations between full 13(3):193-197. 1999.' and partial range-of-motion bench Baker 14. Duthie., G.M., W.B. Young, and D.A. press exercise. / Strength Cond. Res. Aitken. The acute effects of heavy 13(1):76-81. 1999. Daniel Baker is a doctoral student in tbe loads on jump squat performance: An 25. Newton, R., W. Kraemer, K. Hiikkitien, area of strength and power training adap- evaluation of the complex and contrast B. Humphries, and A. Murphy. Kine- tations and has been strength coach of methods of power development. /. matics, kinetics and muscle activation the Brisbane Broncos rugby league team Strength Cond. Res. 16(4):530-538. during explosive upper body move- for 10 years. 2002. ments./y^/'/'/. Biomech. 12:31-43. 1 5. Ebben, W.P., R.J. Jensen, and D.O. 1996. Blackard. Electromyographic and ki- 26. Newton, R., A. Murphy, B. netic analysis of complex training./ Humphries, G. Wilson, W. Kraemer, Strengtb toud. Res. i4(4):451-456. and K. Hakkinen. Influence of load 2000. and stretch shortening cycle on the 16. Ebben, W.P., and P.B. Watts. A review kinematics, kinetics and muscle activa- of combined weight training and ply- tion that occurs during explosive ometric training modes: Complex bench press throws. Eur. J. Appl Phys- training. Strength Cond.j. 20(5)18-27. /W. 75(4):.3.33-342. 1997. 1998. 27. Wilson, G., R. Newton, A. Murphy, 17. Fleck, S., and K. Kontor. Complex and B. Humphries.'Fhe optimal train- Newton training. NSCA Jotirnal. 8(5):66-69. ing load tor the development of dy- 1986. namic athletic performance. Med. Sci. Robert U. Newton is the foundation pro- 18. Culich, A., and D. Schmidtbleicher. Sports Exerc. 23:1279-1286. 1993. fessor in Exercise, Biomedical and Health MVC-indiiced short-term potentia- 28. Young, W., B.A. Jenner, and K. Grif- Sciences at Edith Cowan University, Perth, tion of explosive force. New Stud. Ath- fiths. Acute enhancement of power Western Australia. letics. 11(4):67-81. 1996. 19. Haff, G.C., A. Whitley, LB. McCoy, H.S, O'Bryant, J.L Kilgore, E.E. Haff, K. Pierce, and M.H. Stone. F.lTects of Personal Trainer Brochure different set configurations on barhell Designed for distribution to individuals considering the services of a personal trainer. velocity and displacement during a This brochure includes questions and information on: " Why you should use the services ot a personal trainer clean pull. /, Strength Cond. Res. • Locating and choosing a personal trainer 17(l):95-103.2003. " Certification and education of personal trainers NSCA Members save 10%, only $7.20per 25 brochures. 20. Haff, G.G., A. Whitley, and J.A. Pot- • Experience and references teiger. A briel" review: Explosive exer- • Per.sonal trainer tees, and morel Shipping/handling and lax not included. cises and sports performance. Strength PTB-100 $8 (25 brochures) G7W./23(3):13-20. 2001. 21. Hydock, D. The weighclifting puil in A Great Marketing Too!! Call 800-815-6826 to order. power development. Strength Cond. J. National Strength and Conditioning Association 23(l):32-37. 2001. 1885 Bob JoKcuon llrivt. Colorado Springi. CO 80906 • 800-8i;>-6826 • www.nsta-lift.org

December 2005 • Strength and Conditioning Journal