10.4 Strength and power testing

Strength and power testing is crucial for assessing athletic performance. These tests measure an athlete's ability to produce force and generate it quickly. From one-rep max lifts to vertical jumps, they provide valuable data for coaches and athletes.

Proper technique and safety are key in strength and power testing. Athletes must be familiar with test procedures and use correct form. Coaches need to ensure appropriate warm-ups, rest periods, and equipment maintenance to get accurate results and prevent injuries.

Strength vs Power in Athletics

Defining Strength and Power

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• Strength refers to the ability to produce force against an external resistance
  • Foundation for power development
  • Critical for athletes who need to overcome high resistances (weightlifting, football linemen, rugby forwards)
• Power is the ability to produce force quickly, or the rate of doing work
  • Product of force and velocity
  • Essential for athletes who need to generate high forces in a short period (sprinters, jumpers, throwers)

Force-Velocity Relationship and Training Implications

• The force-velocity relationship dictates that as the velocity of movement increases, the force that can be produced decreases
  • Influences the optimal load for developing strength versus power
• Strength is best developed using heavy loads (>85% 1RM) moved at slower velocities
• Power is best developed using lighter loads (30-60% 1RM) moved at higher velocities
• Measuring an athlete's strength and power capabilities can help coaches assess their current performance level, identify areas for improvement, and monitor progress over time

Assessing Maximal Strength

One Repetition Maximum (1RM) Tests

• 1RM tests are the gold standard for assessing maximal strength
  • 1RM is the heaviest load an individual can lift for one complete repetition of an exercise with proper technique
• Common 1RM tests include back squat, bench press, deadlift, and Olympic lifts (clean and jerk, snatch)
  • Choice of exercise depends on the specific strength qualities required for the sport
• 1RM testing protocol involves a warm-up, followed by progressively heavier attempts with adequate rest between sets until the maximum load is determined
  • Usually takes 3-5 attempts

Safety and Technique Considerations

• Proper technique and safety are paramount during 1RM testing
  • Spotters should be used for free weight exercises
  • Athlete should be familiar with the testing procedure
• Predicted 1RMs can be estimated using submaximal loads and repetition-to-failure equations (Brzycki or Epley formulas)
  • Less accurate but safer than true 1RM testing

Measuring Power Output

Vertical Jump Tests

• The vertical jump test is a common method to assess lower body power
  • Measures the difference between an athlete's standing reach and their maximum jump height
  • Variations include the countermovement jump (CMJ) and squat jump (SJ)
    • CMJ allows for a preparatory countermovement (quick dip) before jumping, resulting in higher jump heights due to the stretch-shortening cycle
    • SJ starts from a static squat position
• Jump height can be measured using a Vertec device, jump mat, or force platform
  • Force platforms provide the most detailed data, including force-time curves and power output

Medicine Ball Throw Tests

• The medicine ball throw test assesses upper body power
  • Involves throwing a weighted medicine ball for maximum distance from a seated or standing position
  • Variations include the overhead throw, chest pass, and rotational throws
• Medicine ball weight is selected based on the athlete's size and sport requirements (typically 2-10 kg)
• Throw distance is measured from the starting position to the point of ball contact with the ground
  • Best of multiple attempts is recorded

Wingate Anaerobic Test

• The Wingate anaerobic test is a 30-second all-out cycling test that measures peak and average power output
  • Performed on a specialized cycle ergometer with a fixed resistance based on the athlete's body weight

Strength and Power Testing Technique

Proper Form and Execution

• Proper technique is essential for accurate test results and to minimize injury risk
  • Athletes should be instructed on correct form and allowed to practice the test beforehand
• For 1RM tests, the athlete should perform a full range of motion with control and without excessive deviation from proper technique
  • Spotters should be present to assist with heavy attempts
• Vertical jump tests require a consistent starting position and arm swing
  • Athlete should land with both feet on the force platform or jump mat
  • Sufficient rest should be given between attempts
• Medicine ball throw tests should be performed in a clear, open area with adequate space for the throw
  • Athlete should maintain balance and control during the throw and follow through to maximize distance

Testing Protocols and Safety Measures

• Appropriate warm-up and progression are crucial for all strength and power tests
  • Testing protocol should gradually increase in intensity to prepare the athlete and reduce injury risk
• Rest periods between attempts should be standardized and sufficient for recovery (typically 2-5 minutes depending on the test)
• Testing equipment should be regularly inspected and maintained to ensure accuracy and safety
  • Weight room floors should be non-slip
  • Free weight collars should be used