CNU TFXC Training Theory
Strength & Power Training
The Strength & Power Training Program is designed to improve core stability (for postural control and biomechanical efficiency) and maximum optimal power (the product of velocity and force output balanced for your specific event requirements), and to prevent and recover from injury. Each event has specific stability and power demands and these are developed to a large extent through event-specific drills and training.
Isolated strength/power sessions are used to supplement and amplify the specific development we get from event training. Generally speaking, activities in the isolated sessions are designed to broaden or deepen your strength/power profile. The activities will be compatible with your event-specific needs, but typically will not try to replicate those movements (such efforts tend to confuse the bio-motor templates we are creating within your events).
Again, event-specific power is most accurately developed through drills; however, weight room routines, medicine ball routines, and circuit training enhance this development for each event by utilizing larger ranges of motion, heavier loads (for stimulating force production), or additional/varied postural challenges (to improve stability). We will use periodized progressions for each of these training modalities.
Strength & Power Development will vary by event group, as some events require more emphasis on maximal force production while others require greater speed of movement. The distance events require some power development, but much of the training emphasis will be on optimizing posture and resistance to injury.
Weight Room Training
The weight room is a great place to work with heavy loads and isolate specific combinations of movements – and occasionally isolating joint movements. Utilizing heavy loads improves your body’s capacity for force production and we will typically work your joints through the largest possible ranges of motion. Squats and a variety of other pushes and pulls (Bench Press, Lat Pulls, etc.) are ideal for challenging your system with heavy weights.
Olympic Lifts (Cleans, Snatches, etc.) add a speed component and help develop proper joint sequencing in accelerating heavy loads.
Multi-Jumps and Multi-Throws routines are used to develop the speed end of the Power Curve as well as promoting efficient and stable ground-contact mechanics and postural integrity.
Bodyweight Circuits are used during the course of the year to help develop strength endurance, connective tissue health, and core stability.
Core Stability is required for efficient transfer of forces and maintaining form during performance. It is therefore addressed in skill training for each event, through Olympic and Free-Weight lifting, and in specific stability and small movement exercises.