force x velocity = power

Expert Discussion Weightlifting
1

Ok, (Force)(Velocity)=Power, so, I am just basically throwing my ideas out there. I develop Force on the track, through sprinting and plyos, i am a football player by the way (skill position). Devolop max force in the weight room by means of limit strength movements. I will then develop POWER!! To dominate and crush the competition, have a faster 40, and have some pretty damn good game speed. Correct??

As far as Max Force goes, train whole body, 3x a week. 3 core lifts, 2 auxillory lifts.

Core lifts are, Squat, Bench, Overhead Press, Deadlift, Cleans, RDL, Goodmornings

Auxillory-rows, pulldowns, extensions, curls, dips,pull-ups, leg curls, step-ups, leg extensions, lunges, shoulder raises, ect…

Then would end workout by hitting abs.

Velocity would consist of short sprints, 40 meters and less combined with plyos, and med ball throws.

Since speed is focus it comes first. So i would go Velocity then Force to devolop Power.

How am i doing?

Then throw in some skill work, run my routes, catch some balls. And you have a recipe for success, yes? Anything I am overlooking??

2

Perhaps you could go longer than 40m once in a while, just to make the sprints more versatile? I know 40m is your distance, but doing 60-80m once in a while might have some positive effects on your 40m – at least it would feel easier to run 40m after some longer sprints. Although, be aware of the higher risks involved with longer sprints (higher velocities).

I think you have a good grasp of the situation, stay with basic stuff, as you have.

3

The power equation might also be interpreted as follows :

Power = Force x Distance (divided by) Time

Where Force is the Strength of muscle(s) contracting; Distance is the biomechanical range (of joint movement evolving into Stride Length (the range through which the strength impulse is applied); and Time is the rate of application of the forces expressed (through the full range of movement, eg, one stride).

Viewed in this way, there may be implications for training.

kk

4

I like the back-to-basics approach! Looks pretty solid to me (without knowing more specifics.)

However, note that your Velocity work up to 40m does not really address Max Speed since you are not likely to hit MxSp before 40 m…it is really acceleration work.

Not saying there is anything wrong with this, since football is essentially an acceleration sport. However, a day of MxSp work may be useful as lorien says, although I’m not sure I agree with his reasoning. Instead, I would add in the top speed work as the “ultimate plyometic for RFD.”

5

note taken…thanx for the advice!

Umm agility…a little unclear as to where to fit it in and still have room to recover…i planned on running my routes and stuff on tue, thur, sat, sun…if running my routes do i even need extra agility work?

6

AAAAAArrrrrRgghgh… physics!!!

Power = WORK per TIME

7

Kevin is right, and it is very important. Power is a function of how much ‘work’ can be produced over a period of time.

Only suggestions I have are add Chin Ups & Pull Ups to the CORE lifts. Get a belt to attach weight, or hold a dumbbell between your thighs/ankles. Also, ditch the pull-downs. They’re good for nothing. If you want to pull vertically as a supplemental exercise, do BW chins, pull ups, neutral grip…they all change the exercise and really hit you in a different way.

As far as sprints are concerned, if you not near testing, I would stay away from specific 40 work. To be honest, it’s not the most applicable distance for football. Stick mostly with your acceleration work, 10 - 20 - 25 yards as was noted earlier, it’s the most important factor. You create separation or close gaps with acceleration, not top speed. Throughout training, I would add the odd 40, and 40+ distances in, just to keep everything in check. Closer to test dates (12 weeks out) I would begin to focus mainly on 40 times, (still working on short accelerations, as this will help drop 40’s) just because I know how important a stat that is in your testing.

8

AAAAAAAAAHHHHHHH!!!

All of these definitions assume too much and fall apart in certain situations. Power is the change in energy over time (in other words the derivative of Power with respect to time). Power is the path integral of Force. In its simplest terms it can reduce to Forcexdistance (in the direction of the force). however in the case of the force is not constant (when it changes in magnitude or direction) one must use the general form. Note that if you distribute the time derivative of power through the path integral (and force is not dependant on time) the equation reduces to Power=Force*velocity.

Always be careful of an equation that one did not derive by oneself, it could be assuming a simpler situation than the one you are analysing. (caveat: Unless it is purely empirical relation. Then one should make sure it makes sense and look at its limitations). As an aside, when Enrico Fermi was a prof in Italy (1930s), he had a bet with his grad students. He bet them a that he would be able to derive the equation he needed before his students would be able to look it up. As you have probably guessed, he never lost the bet.

Too bad there isn’t a feature to render the equations as it would make more sense visually. Note: i assume newtonian mechanics, so this will break down with really fast particles (near speed of light :slight_smile: )

Nerd power! :slight_smile:

9

Haha,right.That reminds me also when his student Ettore Majorana was faster than him resolving a matemaitacl problem: Fermi was resolving it on the blackboard,Majorana without any support except his brain :slight_smile:

10

Didn’t realise that he was one of fermi’s students. All in all, my knowledge of quantum mechanics and the history of its development isn’t the greatest (despite my moniker). He was very good though. Probably could have contributed more if he didn’t disappear.

11

I suggest you the italian movie:
“I ragazzi di via Panisperna”…i don’t think you can find it “translated” in english.
At Rome university, physics Faculty (which was in Panisperna way),was studying when Enrico Fermi was a professor, a very brilliant group of students(Segrè,Pontecorvo,Majorana,Amaldi…).
Great movie.Majorana was incredible.The same Fermi was using to say he knew in his life many intelligent and incredible scientists,but only a genius (Majorana).
If you have time i suggest you to read about his very fascinating story.

12

The power equation might also be interpreted as follows :

Power = Force x Distance (divided by) Time

Where Force: is the Strength of muscle(s) contracting;
Distance: is the biomechanical range (of joint movement evolving into Stride Length (the range through which the strength impulse is applied);
Time: is the rate of application of the forces expressed (through the full range of movement, eg, one stride).

So to view training like this, I am gonna try to apply to this to the skeleton start, for those who are not familiar with it you are hunched over and 1 hand on the sled with minimal knee drive due to position. (see attached pic) this is just a random pic of a guys doign a start looks decent but you can see the limited ROM of knee drive the start is basicaly an accelleration.

now obviosuly attempting to lengthen stride length is important but what about the decrease in ROM how can 1 adjust training for this or is there anythign you would do specificaly do develop more explosiveness for this type of push?

13

I will have to look into it. I hope i can find a translated version though. :slight_smile: I am have had enough trouble learning french to not want to repeat the experience with Italian.