AboutTim Vagen Expertise I can answer any questions on strength training, general exercise, sport specific training. I can also answer questions on training with injuries.
Experience I have 25 years of professional training experience and have combined a physical therapy background with training and exercise. I have worked in the NFL and LPGA along with recreational and elite level athletes from around the world. I have over 40,000 training hours and have trained thousands of individuals over the years.hours
Organizations NSCA, American Swim Coaches Association, American College of Sports Medicine, and the International Youth Conditioning Association.
Publications Local Magazines, television, sports radio, web sites
Education/Credentials I have a BS in Exercise science and graduate courses in anatomy, physiology and human movement. I'm certified as a Strength and Conditioning Speciialist by the National Strength and Conditioning Association.
Awards and Honors I have competed sucessfully on the international level in the sport of rowing and have coached internationally as well.
Past/Present Clients NFL, MLB, LPGA, US National Figure Skating Champion, US National Swim Champions.
Expert: Tim Vagen Date: 7/26/2008 Subject: power vs strength concept
Question Hey I was wondering about what you said, that to train for power you do 1-3 reps or 3-5 reps per set. Because i always thought that if you do heavy weight and lower reps it works your slow twitch fiber muscle and it might make you slower. Could you explain this concept in a little more detail? because i've been doing pretty heavy squat, power clean etc. for about 4-5 reps and i'm trying to train for power and strength for football, but i definetely do not want to sacrifice any of my speed. I want to weight train to also improve my 40 yard dash time etc. Thanks alot.
Answer Hi Anthony...
Any lift can be for power. Power is just a matter of the speed of the lift. But, the speed of your movements have nothing to do with fiber type. Fast twitch or slow twitch has to do with the contraction of the actual muscle fiber.
Power is the amount of work you do (weight lifted x distance) divided by the time it takes to perform that lift. Examples of lifting for power are the Olympic lifts (clean, snatch), push presses, med ball throws,plyometrics, etc. All must be done at maximum speed for your body to learn to recruit the muscle fibers as quickly as possible. Power is more neuromuscular than it is just about the muscles. It is the brain and the nervous system as well.
When working a heavy weight and only lifting a few times, in order to support that weight, the muscle fibers that are used have to contract quickly. Those are usually your fast twitch, or type 2 fibers.
If the muscle contraction has to be performed many times, such as if you had to lift something 30-40 times you would use more slow twitch or type 1 fibers. You cannot change the percentage of fiber types that you have, it's in your genetics.
To train for speed and power, which you need for football, you need strength and what we call "speed strength". This is the ability to move a weight quickly.
