What is power?

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Power = Force x Velocity

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- the body's ability to generate a great amount of force in short period of time.

Training for power:

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1) Goals:

• increase rate of force production

• enhance prime mover strength and neuromuscular efficiency

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2) Strategies:

• high loads (force development)

  • 85%-100% intensity​

• low loads (speed of movement)

  • 30%-45% intensity OR 10% of bodyweight when utilizing medicine balls​

• 3-5 sets of ​1-5 repetitions of a high load exercise, immediately followed by 8-10 repetitions of a low load exercise  (example:  barbell back squat ---> squat jump)

• 1 superset per target muscle group

• rest intervals of approximately 3-5 minutes per set

• all power exercises and sequences should be performed at a fast and explosive tempo

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