Power

Power is defined by the ability to lift the most amount of weight in the least amount of time.

In athletics, you can visually see the results of power and strength in all motions.

Strength can be viewed as the ability to resist injury or fight for proper position on the field such as boxing out and rebounding in basketball.

Power, on the other hand, may be viewed as quickness in running or jumping. Power is displayed in speed of motion.

Training to increase your power focuses on the speed of the lift as well as the amount of weight that you lift. Now, this may seem contradictory to those of you who were always taught to lift weights slowly. However, the important difference with power training is that you lift explosively but WITH control. Controlling the weight is essential to proper power development.

If you are looking to develop serious power and improve your athleticism, then some of these routines will do just the trick. The theory is that moving a heavy weight very fast requires more power than moving that same weight slowly. Understand that these routines are different from training for muscle mass or bodybuilding.

Deadlift Carry: This exercise alone will produce noticable results in your workout routine. Deadlift a loaded bar to the standing position. Walk in different directions for about 30 seconds. You can choose distance or time as your stopping point.

Farmer’s Walk: Find two weights of equal size. Grip tightly. Walk while holding your chest high and the weights down by your side. I suggest dumbbells or even barballs for this routine.

Overhead Walks: Simply carry a weight overhead for a certain time or distance. On one workout routine use a barbell, the next time alternate with a dumbbells. This is the best for shoulder and trunk stabilization.

Bar Carries: Place a bar on your back loaded with weight. The amount of weight can be 35-45percent of your squatting weight. Walk laps back and forth. The more laps you make the more challenging the drill becomes on the core muscles. If using dumbbells, you may carry one in front of the body cradling by the chest or two in a hammer curl grip. By doing this routine you will develop muscles in your back and upper body that you never knew you had. You can carry plates instead of dumbbells if you prefer.

You can add these workouts right into your existing workout routine to add variety.

Determine the optimal number of sets, repetitions, and rest intervals for your personal goals.

These lifts would be best if performed earlier in the workout routine as they are very demanding and technique is important.

Fast vs Slow Lifting

Strength needs to come before power. Build your general strength first so that you can gain the most benefit from your power exercises when you are able to add them in. Strength will allow you to maintain the proper posture for your sport and for your training. It also prevents injury.

Once strength is developed, don't stop there. If you truely want to be competitive in your sport, you are going to need to develop your power as well.

Power training is important because one of the main reasons you become more powerful is due to your central nervous system’s ability to coordinate your muscles to perform a specific skill. Your muscles are comprised of both fast twitch motor units, and slow twitch units. For power, you want to build and train the fast twitch fibers during your workout routines.

Types of Power Exercises

1.Power Clean

2. Power Snatch

3. Jump Squat

4. Box Jumping

5. Dumbbell Clean and Jerk

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