It has been known for a long time that the capability to produce power is an important physical ability in older athletes.
Power is specific to movement characteristics, with load and percent of maximum strength deciding the actual power output needed to complete an activity.
Younger athletes have the capability to produce force quicker than older athletes. Force output in the 0-200 millisecond range on the force-time curve is weakened by age. This is due to losses in fast-twitch motor units.
Power may decrease more rapidly than 1RM strength due to the fundamental reliance upon very high threshold motor units which are integrated with type 2 muscle fibers.
It has been estimated that power production capabilities may be lost at a rate of 3.5 – 4.5 % a year from 65 to 84 years old with up to 50 – 70% loss in rapid force capability from 20 to 75 years old depending on the physiological characteristics of a person.
Power improvements are possible in older athletes but depends on a number of factors. Athletes must train each part of the power equation (power = force x velocity) with strength, speed and power exercises by doing the following:
1) Using correct exercises that remove large chunks of deceleration through the range of motion for the exercise (e.g. a bench press at the end range of motion slows down where as a medicine ball throw speeds up).
2) Loading 30-40% of 1RM for the majority of movements trains maximal mechanical power.
3) Utilizing the acceleration part of the force equation (Force = Mass x Acceleration).
4) Performing plyometric exercises such as vertical jumps for lower body power development.
5) Performing medicine ball exercises for upper body power development.
6) Allow adequate recovery times between high force or high power loading days. This may range from 3-7 days.
