Posted on January 15, 2016 by Jenny Cromack

There are several strategies that can enhance peak upper body power production. Heavy load resistance training has been shown to enhance the maximal force component of muscles fibres, whereas light weight medicine ball/ upper body ballistic training has been shown to enhance the velocity component of upper body musculature.

The mechanisms behind the two adaptations are likely different in nature. It is believed that pennation angle increases, hypertrophy, hyperplasia and even the lengthening of muscle fibres can be attribute to heavy resistance training. Whereas rate coding, firing frequency, intermuscular co-ordination and motor unit activation are enhanced by velocity based training. Although this remains largely debated it does go some way to explain possible mechanisms of upper body power development.

There has been a growth of literature over the last few regarding training at the optimal load that produces upper body peak power, it is believed that this may also lead to favourable adaptations in power development. When we consider the upper body a range of loads have been reported from 20-80% so which is the correct load to use? Here are the key points from the literature:

• If you have a strong bench press (1.3x body weight or over) lighter loads appear to facilitate the greatest peak power output (20-40%). This is believed to be due to the force velocity relationship, in that on a single muscle fibre level peak power occurs at about 30% maximal velocity, and maximal power occurs at about 20% max isometric strength.
• If you’re a weaker individual (not 1.3x body weight) heavier loads completed at maximal speed may be more beneficial (30-60% 1RM).
• There is huge variability in individual load for peak power production, therefore it is probably sensible to cycle through a range of loads over a 4-6 week training program. For example:
  • Week 1- 30% (5 sets 5 reps)
  • Week 2- 35% (5 sets 4 reps)
  • Week 3- 40% (5 sets 3 reps)
  • Week 4- 30% (4 sets 4 reps)
  • Week 5- 35% (4 sets 3 reps)
  • Week 6- 40% (4 sets 2 reps)
• Training history is also a critical factor, whilst it is beneficial to train at loads that optimise peak power, novice lifters would be better advised to lift at heavy loads. There are a series of neuromuscular elements as well as mechanical factors that need to be developed first to really optimise peak power training. These include tendon compliance, recruitment of a greater percentage of muscle fibres and improved force generating capacity of the fibres. As the relationship of power development is founded in the combination of maximal force and the greatest velocity it its critical.