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November 10, 2007
Use the Force, Luke
A garden-variety power curve from basic physics
The ability to produce force, also known as strength, is one of CrossFit's ten general physical skills and is a worthy pursuit in its own right.
But what if your aim is power production?
(Note that power is at the root of almost all athletic endeavors: running, jumping, throwing, etc.)
Let's answer that question using some basic physics equations.
Power = Work / Time
Work = Force x Distance
So the power equation can be rewritten as follows:
Power = Force x Distance / Time
and...
Velocity = Distance / Time
Therefore (and finally), we have an equation that's now useful for figuring out how to go about the business of producing power:
Power = Force x Velocity
This means the ability to produce power is reliant upon two factors, the ability to produce force and the ability to move something fast.
And this is why training for strength is so useful (the force part of the equation). Not only does it make you stronger, it has the potential to make you more powerful.
So what does this mean for you and your training?
There are three broad implications:
1. Don't scale the workout (or if you must, scale it to a weight you can lift between 3-5 reps).
2. Don't miss our strength workouts (e.g., Deadlift 3-3-3-3-3 reps).
3. Use rest days as a means for increasing your strength. Get familiar with 5x5 workouts on those days.
Posted by Mike Minium at November 10, 2007 9:55 PM
Comments
Oh Mike,
You are challenging me again!
No scaling workouts...hmmm, we'll see.
I am on board with not missing the strength workouts and I like the idea of the 5x5 on rest days. Maybe you will enlighten me further about these (Connie explained them to me briefly but my head is a sieve).
Posted by: vanessa at November 13, 2007 8:55 PM