Make sure your training is transferable: Intramuscular coordination & skill is key
The last and arguably the most important aspect of power development is intramuscular coordination and skill. Intramuscular coordination and skill is what allows explosive power to be expressed in a movement.
In theory, if all used motor units of a muscle fire together in unison, in perfect synchronization with other all other used muscles and motor units, then the power output of the movement will be most optimal. This is what is referred to as transfer of training. As noted by Frans Bosch (Strength and Coordination: An integrative approach) such transfer is hard to predict.
This is why the biggest fastest athletes do not always out perform the smaller and weaker athletes. Sport has to do with much more than just a couple of raw physical qualities. Instead, it is the intramuscular coordination and skill that allow these raw qualities to be expressed in a fluid, sport specific fashion. Therefore, regardless of what the general physical training emphasizes are (hypertrophy, strength, endurance etc.) they only play a positive role if they are able to be transferred properly.
Sources:
Bosch. F (2010). Strength Training and Coordination: An Integrative Approach. 2010 Uitgevers.
Newton, R. U., Kraemer, W. J. (1994). Developing explossive muscle power: implications for a mixed methods training strategy. Strength and Conditioning, October(May 2016), 20–31.
The final pillar of explosive power by @strong_by_science. Hope you’ve enjoyed the series!
