Power = force/strength/torque times velocity.
Dont let too many motor units become dormant. Once it is dormant, the signal is lost forever.
BTW, some might be wondering how to train for power.... in the context of for the running majority and cycling/swimming minority. Or even those vertical marathoners / stair climbers, or even for the walking fraternity.
There are other things like proprioception so need to be agile, chaotic and turn twist around etc, but shall not get into that.
Proprioception is the body's sense of its own position, movement, and balance in space, a subconscious process that relies on sensory receptors in muscles, joints, tendons, and the vestibular system. Also known as the "sense of body position" or
kinesthesia, it allows for coordinated movement, like walking without looking at your feet or touching your nose with your eyes closed, and is crucial for activities requiring balance, agility, and coordination.
Stuff that have a power component in them.
1, Plyometrics. You can do this to improve running/cycling even stair climbing/(race or power) walking performance. It is basically a power and explosive based exercise.
2 Strength training but with explosive component. What you want is the velocity component, concentric explosive up, eccentric slow is one way. Partial fast and explosive reps is another.
Full ROM and slow reps with pauses / isometrics trains the whole muscle group(s) and has its place in strength but speed partials have its place as well. Do both.
3. Even if you dont do much plyometrics, you can focus more towards type 2 fast twitch training. Microburst intervals or even SIT or Sprint Interval Training, up to you see which one you enjoy. Enjoyment is important. You can feel that it is impossible to run a 2:30 FM or even a 16 min 5k and that is not untrue, the aerobic component involved is really no bloody joke it truly is very inaccessible for most, but I simply dont believe that a 50-60 yr old cannot touch like 17s 75m/20s 100m even with consistent DIY training, though it might take a while if BMI is high and you gotta lose weight, in order to satisfy this power component. If velocity is too high and you find it difficult or "dangerous" at your training grounds coz you can hit 2:00 pace during longer 20s SITs or 45kmh during 40 seconds 130-140% FTP , you can do hill sprints or hill climbs (cycling).
. Be it 2A or 2X fibers or both, is still a win, at long as training is there and consistent for those in the middle age camp.
Also my personal experience with SIT is this, over time, your neuro and coordination would improve, your power/strength would improve to a decent degree even without resistance bands/drills/technique......your body adapts automatically to a certain degree.
edit - take care when doing these stuff of coz, as usual progressively loading it up VERY VERY SLOWLY and improving is key. You in your mid forties and fifties have all the time in the world bros unless if you still cheonging big money in your career.
40/20s microburst, 2:1 ratio.
Tip : even got video for you to playback on your phone. (I can hear it from my back cycling jersey pocket)
RPE intensity or 130-140% above FTP, you gotta find out how to get that.
