Power is for sure one of the most complex quality to develop. You can mostly find two different approaches to it on the field . One is weightlifting based, compound movements are snatches, cleans, and jerks. The other one is based on using lower body strength exercices and plyometrics, speed squats, speed deadlift, all kind of banded exercices. Depending on your sport, you will most likely be using one or the other, but a good power program will include both approaches. Strangely, some coaches focus too much on one or the other.
And here comes that CrossFit training.
Working with injured athletes sometimes forces you to use other type of training method to train the whole system. If you can’t use a bar, you probably go with dumbells, if you can’t use squats, you probably go with deadlifts, and so on. Creativity is the key, but it has to be simple and effective.
Since we are coming back from an injury and we build the strength foundations to get on more barbell work, putting up the volume with only getting barbells on is not necesseraly the best and only option in CrossFit. That’s when the strength and conditioning comes in. Instead, I trade some clean or snatch, for some dumbell work, keeping in mind that Here’s what I did :
July: 3 weeks – 1x/week – Banded deadlift + some low intensity plyometrics (varied type of jump to develop athletic abilities and add little countraint on her CNS). No plyometrics for 1 week after this one.
August : 3 weeks – 1x/week – EMOM @70 to 80% clean + some high intensity plyometrics – (varied type of jump to develop athletic abilities and add bigger countraint on her CNS) + add 8×2-4 db jump squat after her clean. No plyometrics for 2 weeks after this one.
September – 3 weeks – 1x/week – EMOM @80-85% – after a clean from blocs session – did a power endurance DB squat training after her clean session, and finish with this one. She only did 3 sets of this one since it’s very demanding.We progressed from some light DB to get some velocity, to some moderate DB. This ladder was the last training of this 3 months bloc.
Now, we are going into some olympic lifting. Make sure you don’t do this all year long, but only on a certain period during your training year because it is very demanding on your nervous system.
Karim El hilmi, (B.Sc., CSCS), (M.Sc.), PhD student in human biology (strength and endurance, concurrent training)