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The Muscular Power Development Training ProgramMuscular power is a fitness component that combines speed and strength. In sports, athletes who are strong and move quickly show good power fitness. Examples include football players, sprinters, and throwers.Power alone is not enough for most athletes. Acceleration is key--moving faster and faster until reaching maximum speed. 
The athlete who is coordinated can generate greater power to build to maximum acceleration. Which athletes generate the most power and acceleration? Top Olympic weightlifters. They are among the highest vertical jumpers of all athletes. The pulling phase of the power clean and power snatch is almost identical to the vertical jump, so the transfer of training to sports that require explosiveness is high. Ruiz Generates Maximum Power (B. Klemens Photo)
But errors in lifting technique limit the benefits of these explosive lifts on vertical jumping. Strategic Weight Training for High Performance Athletes shows how young athletes can learn correct technique to generate more power and acceleration for sports using lighter variations of the clean and jerk and the snatch used in Olympic weightlifting competition. A strong core is an essential prerequisite for developing power. Core stability involves strengthening the trunk with exercises that combine three primary ranges of motion: flexion/extension, side-bending, and rotation. Daily Workout Routine Tips1. Warm up properly to ensure that exercises can be performed through a full range of motion and to prevent injuries.2. Perform coordinated, explosive exercises before slow, heavy exercises or isolation exercises. 3. Include cleans, split jerks, and similar high velocity exercises to optimize explosive development. 4. Emphasize slow-to-fast rhythms using correct form. 5. Rest 2-5 minutes between sets to foster highly explosive efforts on each set.
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