Module 5a: Power
Kinetic energy is rate of force application. | Module 5 - Power and Anger | Technical Essay
In the last module we focused on building tissue, muscle fiber, and strength endurance. Now, it’s time to put that tissue to good use and generate force!
Power equates to force divided by time, and the inputs required for force (in physics) are speed (velocity) and load (mass). What is particularly important to note in that equation is that velocity receives an exponent. So, moving a moderate load faster delivers more kinetic energy (force) than moving a heavy load slowly.
Consistent with our mobility and hypertrophy modules, power is a sub-facet of strength. What we are looking at in this module is both the recruitment and release of force. Many people think of a deadlift 1-rep-max (1RM) as an exhibit of strength. However, the actual sport most prominently featuring that movement is called “power-lifting.” Likewise, Olympic weightlifting is often considered a hallmark of athleticism and explosive / dynamic force. Those facets, athleticism and explosive force, can be exhibited by various skips and jumps as well.
In this program we’ll be using all three of those modalities to display power – calisthenics, Olympic lifts, power lifts. Previously we’ve focused on building tissue, now we need that tissue to show up for work (recruitment), but we also need to train it to “fire fast” (let go).
Most gains in recruitment (call it strength if you want) are a matter of neuro-muscular connection rather than solely tissue development. You may sometimes wonder how someone can be so strong for their size?
The short answer is that they’ve taught their nervous system to signal “harder” and recruit more tissue throughout their body opposed to just the localized target (e.g. it’s not just the quads and glutes that tense and fire during a squat).
This isn’t an instantaneous process. If you watch Eddie Hall’s 500Kg deadlift (a world record at the time) the time lapse from when he first grips the bar, completes the rep, and the barbell hits the floor again is about 20 seconds.
Obviously, if you want to lift a Volkswagen, it is helpful to be roughly the size of a Volkswagen. Thus, you can see that there is a relationship between size and ability to apply force here. Though, it’s a misnomer to imply that to “get stronger you must get bigger.”
That is true only if you’ve already maximized the recruitment capability of your current tissue. Unfortunately, the standard for what is “elite”, “exceptional”, “optimal”, or “peak” is severely watered down by the general public’s lack of general fitness.
Truly elite lifters aren’t just squatting 2x their bodyweight, they’re bench pressing it, and your deadlift better be 3x. Before anyone gets their feelings hurt and jumps to conclusions about steroids, these numbers are possible raw (no gear) and natural (no drugs), but the process certainly isn’t quick or easy.
That’s why it’s worth it. You just have to decide if you’re willing or if your identity and expectations need an attitude adjustment.
Also, note that if you can’t relax or learn to let go, you can’t be powerful. Strong punches don’t come from being tensely “cocked” all the time. They come from being springy, snappy, fast, and… well, “punchy.”