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Author CLEMENT KANKODE

Published on November 1, 2024

Ground Force Mastery

The Technogym Skillmill is an advanced curved treadmill designed for high-intensity interval training and power development. This page explores how to maximize performance on the Skillmill, with a focus on power output measured in watts. We'll examine typical watt production relative to body weight, what constitutes elite-level performance, and how to translate exceptional power output into athletic success. Whether you're an athlete looking to improve or a coach guiding others, understanding watt production on the Skillmill can provide valuable insights for training and performance optimization.

General Watt Guidelines

For high-intensity sled pushing on the Skillmill at maximum resistance, well-trained athletes should aim to produce approximately 200-250% of their body weight in watts for short bursts of 10-15 seconds. This translates to:

• 70 kg (154 lbs) athlete: 140-175 watts

• 80 kg (176 lbs) athlete: 160-200 watts

• 90 kg (198 lbs) athlete: 180-225 watts

It's important to note that these figures represent peak power output for short durations, and sustained efforts will naturally result in lower watt production. As a performance coach, emphasizing progressive overload and individualized training is crucial when introducing athletes to the Skillmill to prevent injury and ensure optimal power development over time

Performance Ranking Scale

Based on power output on the Technogym Skillmill, we can categorize performance levels as follows:

• Beginner (200-400 watts): Typical for untrained individuals or those new to the Skillmill. This range represents about 100-200% of body weight for an average adult

• Intermediate (400-600 watts): Achieved by recreational athletes or those with some strength training experience. This output is approximately 200-300% of body weight for most users

• Advanced (600-800 watts): Seen in well-trained athletes or those specializing in power-based sports. This range represents about 300-400% of body weight

• Elite (800-1000 watts): Characteristic of high-level competitive athletes in power sports. This output is roughly 400-500% of body weight

• Exceptional (1000+ watts): Achieved by top-tier professional athletes or those with extraordinary power capabilities. This represents over 500% of body weight and is rare even among elite athletes

It's important to note that these categories are general guidelines and can vary based on factors such as body weight, training background, and specific sport requirements. Power output should always be considered in the context of an individual's overall athletic profile and goals

Significance of 1100 Watts

Achieving a 1100-watt output on the Skillmill represents an exceptional level of power production, typically seen only in elite athletes from power-based sports like sprinting, rugby, or American football. This output far exceeds the expected 200-250% of body weight in watts, with a 100 kg athlete generating an impressive 550% of their body weight in power at this level. Such high power outputs are usually sustainable for only 5-10 seconds, aligning with the anaerobic alactic energy system responsible for explosive, maximal efforts. This remarkable performance likely translates to excellent capabilities in activities requiring explosive lower body power, such as sprinting, jumping, or rapid directional changes in sports.

Training and Performance Implications

Athletes consistently producing 1100 watts on the Skillmill require tailored training programs to maintain and potentially improve this exceptional power output. Key focus areas include:

• Explosive strength training

• Plyometrics

• Sport-specific power development exercises

Translating this raw power into athletic success demands a holistic approach, incorporating technique refinement, endurance development, agility training, and mental preparation. Regular monitoring and validation using multiple assessment tools are crucial to track progress and inform training adjustments. Coaches must balance the pursuit of power with injury prevention strategies, ensuring athletes have a solid foundation of strength and proper movement mechanics to support their high-level performance

Progressive Overload Strategies for Power Development

To effectively increase power output on the Skillmill, implementing progressive overload strategies is crucial. Here are key approaches:

• Gradual resistance increases: Start with lower resistance levels and incrementally increase as power output improves

• Volume progression: Gradually increase the duration or number of high-intensity intervals

• Frequency adjustments: Slowly increase the number of Skillmill sessions per week as the athlete adapts

• Intensity manipulation: Incorporate sprint intervals or vary speeds within sessions to challenge different energy systems

• Rest period reduction: Gradually decrease rest periods between efforts to improve power endurance

It's essential to individualize these strategies based on the athlete's current fitness level, goals, and recovery capacity. Regularly assessing power output and adjusting the training program accordingly ensures continued progress while minimizing injury risk

Injury Prevention Strategies

When dealing with high power outputs like 1100 watts, injury prevention becomes paramount. A comprehensive approach includes implementing a solid strength training foundation, focusing on proper technique and form, and incorporating regular mobility and flexibility work. Adequate recovery and regeneration strategies are essential to support the intense training required for maintaining such power levels. Coaches must carefully balance the pursuit of peak performance with the need to protect athletes from overuse injuries, ensuring long-term success and career longevity

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