Can power training also help quicken your rate of force development? As pointed out on today's Breaking News post at optimumnutrition.com, it's a question that could help short-distance swimmers and track and field athletes get an edge on the competition. A study published in the Journal of Sports Science and Medicine offers the following training routine for your consideration.
Nine volunteers signed on for a 6-week program involving isometric knee extensions which were performed with as much force as possible. Each rep was held for 5 second before subjects were allowed to relax for 15 seconds.
A total of 6 to 10 reps were performed within 2 minutes, and subjects were allowed to rest for 3 minutes between each of 3 sets. It's estimated that each rep produced 90% of maximal voluntary contraction. At the end of the program, this workout helped increase maximal voluntary contraction by 19% and rate of force development by about 25%.