Training for Power

Frequently called explosive training, power training combines elements of strength and speed. Power is seen in an entire movement as in Olympic lifts such as the clean or snatch or sports movements such as a baseball swing or a volleyball spike. Most power movements are very technical and require help from the nervous system for proper timing and excellent coordination. To ensure that the proper technique is mastered and the lifter doesn't falter because of fatigue, the volume and reps are kept low. Keeping the load moderate (75 to 85 percent of 1RM) helps to ensure proper technique. Maximal force can't be generated with a power movement anyway. The extremely short period in which the power movement takes place isn't enough time for maximal muscular force to accumulate. You can train for power using weights, elastic tubing, and medicine balls, or by doing plyometrics (jumping exercises).