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What is power?
Power = Force x Velocity
- the body's ability to generate a great amount of force in short period of time.
Training for power:
1) Goals:
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increase rate of force production
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enhance prime mover strength and neuromuscular efficiency
2) Strategies:
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high loads (force development)
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85%-100% intensity
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low loads (speed of movement)
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30%-45% intensity OR 10% of bodyweight when utilizing medicine balls
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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)
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1 superset per target muscle group
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rest intervals of approximately 3-5 minutes per set
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all power exercises and sequences should be performed at a fast and explosive tempo
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