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The Muscular Power Development Training Program

Muscular power is a fitness component that combines speed and strength. The distance over which speed and strength are applied is also important to developing a power fitness program for any athlete.

Building a strong core an essential prerequisite for developing power. Core stability involves strengthen both abdominal and back muscles of the trunk using exercises that combine three primary ranges of motion: flexion/extension, side-bending, and rotation. Proper exercise technique helps prevent injuries.

Power Clean Animation

To build the strength component, perform slow heavy weightlifting exercises after a solid base of conditioning. Generally, these involve lifting heavy weights using few repetitions and multiple sets with adequate rest between sets.

After a solid base of strength is built, use faster speed exercises using lighter weights. Acceleration is key in this phase.

Faster-speed training activities transition into sport-specific power development. This phase of training more closely integrates sport skills with the proper balance of strength/speed for each athlete. Transfer of training must be optimized in this phase. Testing results are key to making correct training program adjustments.

Daily Workout Routine Tips

1. 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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