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Generate Power for Sport: Strength Training Vs. Bodybuilding

Posted March 11, 2008 at 04:00 PM by Parth Shah

Section: His Fitness, Strength Training, His Health, Physical Health

Strength training is not the same as bodybuilding. Bodybuilding is just one aspect of strength training. Other sports related to strength training include powerlifting and Olympic lifting. You can learn many things from other sports, but strength training for a sport such as martial arts is different than bodybuilding and powerlifting.

Explosive strength is the ability to fire muscle fibers quickly. Muscle fibers allow you to move fast and think fast. They are what draws the gap between strength and speed to generate maximal power.

As mentioned earlier, there are three main forms of strength training. The method that most closely resembles martial arts is Olympic Lifting. Olympic lifters have to move heavy weights as fast as they can. The three main lifts are Push Jerk, Snatch, and Clean & Press.

The problem with Olympic lifts is that it takes much skill and time to learn how to perform these movements. There are alternatives to the movements, such as the Power Snatch and Power Clean which generate the same amount of power and require less technical know-how to perform.

By combining such tools as the barbell, dumbbell, kettlebell, and bodyweight, we can create a program which will help improve your power base for virtually any sport. Our goal is to choose exercises that are easy to perform, yet effective.

The Exercises.The following exercises will help increase your power for sports quickly, and effectively while at the same time improving your explosive leg strength, developing and strong core, and increasing your muscular endurance.

High Pull: This exercise (pictured above) can be done with a barbell, dumbbell, or kettlebell. This description uses a barbell. Simply stand behind a barbell as if you were performing a deadlift. Grip the bar with an overhand position, slightly wider than shoulder width apart. Pull the bar off the floor as if performing a deadlift. Use a lighter weight, perhaps start with 30 – 40% of your deadlift weight so that you can explode as quickly as possible. Now go into an upright row by flexing your elbows out to the sides and extending the bar towards your neck. Lower slowly or drop the weight if you can.

Dumbbell CleanA barbell clean is a bit difficult to learn. For beginners, a dumbbell clean is the best version to develop quick power. Develop good technique using one dumbbell, then progress with two. Start off with dumbbell between your legs. Drive the dumbbell with one hand, overhand grip, back towards your glutes to generate power. This feels as if your are passing a football to your quarterback between your legs. Now reverse movement and drive the weight similar to a high pull. The only difference is that your are switching the position of your elbows to where they are underneath the dumbbell. Dumbbell should “rest” on your shoulders.

Push PressThis is one of the easier exercises to perform. You’ve probably done a shoulder press with a dumbbell at one point or another. A push press is just like a shoulder press, except for the fact that you are bending your knees slightly to generate more power. This slight bend in your knees allows you to put up more weight and generate more momentum.

Front Squat:This too is a technical exercise if performed with a barbell. However, with a dumbbell, all you are doing is keeping a dumbbells out in front of you or resting on your shoulders and performing a regular squat. The front squat will not allow you to use a lot of weight, but is safer then a back squat since you do not risk getting stuck under the weight. If you can’t do another rep, just drop the weight and step back.

Sots Press: The sots press is an extremely difficult but technically simple exercise to perform. Grab a dumbell and perform a front squat. Stay in the squat position, and perform a press. Make sure you start off light for your first try.

Power Snatch: High-rep dumbell power snatch are my favorite finishers at the end of an intense workout. Start off in the same position as a dumbbell clean. As your reverse the movement and raise the dumbbell towards your neck, perform a high pull and keep the dumbell going up. The idea is to get the dumbbell straight over your had. Ending position should be a push press. Keep the dumbell close to your body for proper control.

Burpees: There was a recent post on this site about the Squat Thrust. A burpee is similar, but ten times more intense. Great option if you’re stuck in a hotel room. Start off in a pushup position. Perform a pushup, and quickly pull you feet in. Now quickly jump up into a squat jump, land with both feet, and quick your feet back out into pushup position.

The Program

Day One
Warmup: High Pull 1x15
Dumbbell Clean 1x15
Push Press 1x15
Rest 60 seconds

Perform as Circuit:
High Pull 3x10
Dumbbell Clean 3x10
Push Press 3x10
Rest 60 seconds

Day Two
Warmup:
Bodyweight Squats 1x20-35
Push-ups 1x10-20
Rest 60 seconds

Perform 3 rounds as circuit:
Front Squat 2-4-6-8-10
Sots Press 1-2-3-4-5
Rest 60 seconds

This means that you do two reps of a front squat, then do 1 sots press, then 4 front squats, then stay in squat position and knock off 2 sots presses, etc. Once you get up to 10 front squats, and 5 sots presses, that is one round. Rest 60 seconds or more if you need, and repeat.

Day Three
Warmup:
Power Snatch Practice movement for five minutes
Squat Thrust 1x10
Perform 20 seconds work, 10 seconds rest for 8 total rounds of the following:
Power Snatch
Burpees
These are called tabatas. Use this following interval timer

These workouts may be more or less intense then you’re used to. For athletes you’re used to the amount of work, but may not be used to performing sports-specific movements. Either way, these exercises are great for those looking to shed some fat or pack on some mass. Intensity is key. Keep training!

Research sources and for more information: [exrx.net]; [menshealth.com]; [exrx.net]; [exrx.net]; [wikipedia]; [shahtraining.com]

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Tags: athletes, barbell, bodyweight, clean & press, dumbbell, fitness, front squat, kettlebell, olympic lifts, power, power clean, power snatch, push jerk, push press, snatch, training

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