Difference between testing for strength and power.

     The application of maximum force is extremely applicable to sports. To a sport such as football it is quite obvious due to the violent nature of the sport. In track and field sprinters exert maximum amount of force either on the start line out of the blocks or the vertical force applied to sprinting down the line. Maximum amount of force testing is typically conducted at low speeds. Think about when you are heavy squatting and the speed that the bar moves.... not very fast right? Maybe it takes you 2-5 seconds to complete the lift. That may sound fast, but later on I'll explain why that is on the slower end.

     The direct application to sports and the relatively low cost (in terms of time and equipment) make 1RM maximum strength testing pliable. As alluded to early your low-speed max strength tests include your 1RM back squat or your 1RM bench press. Another way to test maximum strength is isometrically with a transducer. An example of this would be the mid-thigh pull. A third option to measure maximum strength is through the maximum force exerted through isokinetic speed. Isokinetic exercises use the same speed throughout the movement. Leg press, hip sled, leg extension are all examples of machines that utilize isokinetic features of same speed. It is difficult to "change speeds" while performing a leg extension (even if you load up the machine) due to the constricted movement of the machine. Each method has their own merits; it would depend on time, talent and tools available. No transducer-cool we can test on the bench press. No spotters available? No problem, we use leg extension for testing. Each test does however require a warmup and progressive overload with appropriate rest. Ideally, you would be able to find 1RM within 3-5 attempts.

    Power on the other hand reflects both force and velocity. With the additional velocity element added weight lifted will be lower. Think back to our squatting example. Loading the bar with Ronnie Coleman weight will be conducted at slower speeds then if you were to take a lighter bar with the intent to move it at a faster rate. Power as we know if high amount of force conducted at high speed. This is also directed applied to sports that require quick powerful movement which one could argue is all sports. Track and Feild events such as the discus throw and shot put would be two examples of sports that primary relay on power. Power Clean, Snatch, Push jerk and Vertical jump are all examples of power-based exercises that can be tested. Typically, these are conducted in 1 second or less. One aspect to note is that if an athlete completes a macrocycle focused on hypertrophy the athlete will undoubtedly be bigger and heavier. Post cycle testing may reflect stagnate or slight improvement in jumping height or width but have increased power. Heavy weight requires more power to lift off the ground.

    One test that can be conducted if the athlete is restricted from sprinting or jumping is the Wingate test. The Wingate test is performed on the cycle ergometer with intervals of 30 seconds with increased intensity until the athlete is unable to perform the full 30 seconds. Power is then derived from work divided by time for each 5 second time interval during the thirty second interval.