05/05/2021
STANDING POWER THROW
This protocol has been tested with over a hundred Soldiers at all ability levels, with an average same day improvement of 1.6m. Consistent training over several weeks has produced even better results.
Power is defined as work (force times distance) divided by time. That means there are two ways to get more powerful (three if you can get taller, but we haven't figured that one out yet). First, get stronger (increased force) and second, get faster (decreased time).
This protocol uses a technique called "rate coding" to increase your ability to quickly recruit more muscle fibers. By gradually exposing your muscles to heavier weights, when you go back to throwing the lighter weight you can "trick" your body into recruiting more muscle.
There are a few important notes to make sure you maximizing effectiveness and safety:
1. REST: the Army loves high volume, low rest "muscle failure" training. This is fine for developing endurance, but it won't help with speed and power. For speed and power we need to encourage short, intense sets with enough rest time for full recovery.
2. TECHNIQUE: don't use a weight that's too heavy to maintain proper throwing form. These weights are simply what we had on hand, but it would be a great idea to have more weight options between 10 and 20lbs.
3. FREQUENCY: to see improvement, you want to do power training at least weekly. 1-2 times a week at the beginning of a workout (after warming up) is a great way to incorporate it.
Try it and let us know how it goes!
