• Introduction
  • Basics of power training
  • Train specifically for your sport
  • Best training methods to improve power
  • Power training needs full concentration both mentally and physically
  • Rest is vital for power training
  • Physiological effects of power training
  • Sample routines for power training
  • Suitability for developing athletes and physical education
  • Final thoughts
  • Sources
  • Ballistic training: explosive exercises that do not utilize the stretch-shortening cycle.
  • Kinetic chain: interrelated sections of the body working together.
  • Motor unit: a motor neuron and the muscle fibers it innervates.
  • Neuromuscular system: muscles and their connecting nerves.
  • Post-activation potentiation: the body's ability to produce more power after performing an intense exercise.
  • Plyometric training: short explosive exercises that utilize the stretch-shortening cycle (quick jumps etc.)
  • Rate of force development: a measure of explosive strength.
  • Stretch-shortening cycle: an action where a muscle lengthens before contracting to utilize elastic energy.

Introduction

In a sports context, power refers to the ability to produce a maximal amount of force in as little time or with as high of a velocity as possible (mechanical power = force × velocity). 

This force output is not dependent on the size of the muscle, but rather on intramuscular coordination (the efficiency at which motor units activate individual muscle fibers), the number of activated motor units (a motor neuron and the muscle fibers innervated by it) and the rate at which these motor units are activated by the central nervous system (rate coding). The speed at which the contractile elements of the muscle are able to produce force can be calculated via the rate of force development (RFD). 

Because power training aims to produce force as rapidly as possible, the exercises consist of movements that utilize light and heavy loads, performed in an explosive, high velocity manner. Additionally, these exercises should not be done until fatigue as it reduces the peak velocity/force production of the movement.

This post explains the basics of power training, and what makes it such an essential training method for improving athletic performance.

The basics of power training

According to the American College of Sports Medicine (2009), progression in power training can be divided into two strategies;

  1. Strength training
  2. Light load training (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity and repeated 3-5 times.

Because power training focuses on maximal neuromuscular activation instead of overloading the muscles with multiple repetitions, power-specific exercises are not performed to fatigue. Thus, they also require longer recovery periods between sets (3-5mins). In some situations, athletes may even be advised to take a short break (20-40s) between repetitions.

In theory, high-load exercises with maximal effort increase the amount of force a muscle contraction produces, whereas high-velocity training increases the high-velocity end of the force–velocity curve (the relationship between force and velocity, often used to measure the speed of a muscle contraction). Thus, peak power is produced by the combination of force production and the speed of the movement.

Compound exercises (multi-joint movements that train several muscle groups simultaneously) are also recommended for the greatest transfer-of-training effect. To maximize adaptations for athletic performance, the aforementioned exercises must utilize similar movement patterns as required in the individual’s main sport. Thus, the following characteristics should to be taken into consideration:

  • The type of muscle action (e.g. isometric, concentric, eccentric, stretch-shortening cycle, etc.).
  • Accentuated areas of force production within the range of motion.
  • The complexity, amplitude, and direction of movement (open vs. closed kinetic chain, number of joints involved, size of muscle mass, etc.).
  • Ballistic and semi-ballistic movements (e.g. weightlifting) or non-ballistic movements.

In addition to strength training at the volume and intensity described above, there are a few other distinct training methods that are used to improve rate of force development. These include plyometric training (explosive jumps, leaps etc.), ballistic training (explosive throws, strikes, etc.), and complex/contrast training (exercises with alternating weights). All of which are ballistic movements in nature.

Method

Description

Plyometrics

Plyometric exercises, or plyos, consist of fast and powerful movements that utilize the muscle’s stretch-shortening cycle (SSC). Thus, utilizing the elastic energy of the muscles and tendons (the rubber band effect).

Ballistic training

Ballistic training refers to refers to exercises where the athlete explosively projects themselves or an external object into a flight phase. The main focus here is the continued acceleration throughout the concentric (muscle shortening) action. For example, throwing a medicine ball.

Complex training

Complex training comprises of a heavy resistance exercise followed immediately by a high-velocity, unloaded plyometric movement utilizing the same movement pattern, set for set (e.g. squats and box jump). This training method is based on its ability to elicit post-activation potentiation (PAP) – an acute enhancement of muscle force capabilities following maximal or near-maximal muscle contractions.

Contrast training

Contrast training involves the use of contrasting heavy and light loads, where high-load strength exercises are performed at the beginning of the session and lighter load power exercises at the end. Contrast training also relies on post-activation potentiation and its performance enhancing capabilities.

Much like other forms of training, power training also requires progressive overloading (e.g. force production, rate of force production, power output, etc.) for continued successful performance adaptation. If overloading is inconsistent, sport performance will not improve beyond the adaptation to simple practice of said sport. Being an advanced training method aimed at athletic development, power training requires careful planning, periodization as well as a solid strength foundation to ensure healthy progression.

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Power Training

Various full-body exercises performed at a fast contraction velocityStrength training (>85% of 1 RM)Light load training(0-60% of 1 RM for lower body exercises)(30-60% of 1 RM for upper body exercises)Plyometric training, ballistic training, complex & contrast trainingSequenced based on complexity3-5 min of rest between sets3-5 sets per exercise3 times a week during pre-season & 2 times a week during a competitive season

Plyometrics

Plyometric training consists of quick and explosive movements that utilize the muscle’s stretch-shortening cycle (SSC). Thus, taking advantage of the muscles’ and tendons’ elastic energy to produce more powerful movements. The stretch shortening cycle is involved in almost all human movement. It starts with an eccentric (muscle lengthening) phase, followed by a quick transition period (amortization phase), and a concentric (muscle shortening) phase. Plyometric training focuses on transitioning through the amortization phase quicker and utilizing this cycle more effectively. As a result, the body is able to generate more force during the concentric part of the movement. 

Although plyometrics are often used to train for activities that require explosiveness and high force production, numerous studies have found them to be useful in improving endurance performance as well. After all, being able to produce more force with less effort can significantly boost movement economy.

Plyometrics are often performed simultaneously alongside a well-periodized strength training program during preseason and competitive season. In practice this means alternating between plyometric training and strength training days, allowing the muscles to recover for 24-48h between training sessions.

The number of repetitions and sets vary according to training intensity. A good rule of thumb is performing 8-12 sets of 5-15 repetitions (100-250 total) and rest according to the intensity of each set. The recovery times range between 10s to 2mins depending on the individual’s skill, fitness level, and fatigue. A well-periodized training program provides a good balance of training stimulus and recovery, while offering enough variety to keep training interesting.

Ballistic training

Ballistic training refers to refers to exercises where the athlete explosively projects themselves or an external object into a flight phase. Although ballistic exercises often include jumps, throws, and strikes to accelerate throughout the concentric (muscle shortening) action, they should not be confused with plyometrics. Instead of utilizing the stretch-shortening cycle, ballistic exercises are generally consist of concentric movements. This means that the lowering or ”yielding phase” of an exercise is removed, and the main focus is on improving the continued acceleration at the end of the movement (e.g. an underarm throw of a medicine ball).  

Although ballistic training methods have been studied in several occasions, the optimal load/volume for these types of exercises is still inconclusive. The resistance used in these studies generally range between 40-80% of the person’s one-repetition maximum. In theory, a well-structured training that utilizes a variety of loads may even increase power across the force-velocity curve. However, it remains unclear whether utilizing a single load or a range of loads is more effective for power development across the force-velocity curve.

Finally, it is important to keep in mind that ballistic exercises are an advanced training method aimed for improvements in athletic performance. Furthermore, throwing and catching heavy objects can result in a higher risk of injury. Thus, trainers must plan the exercises well and start with proper technique and lower resistance. 

Complex training & contrast training

Complex training comprises of a heavy resistance exercise followed immediately by a high-velocity, unloaded plyometric movement utilizing the same movement pattern, set for set (e.g. squats and box jump). Contrast training involves the use of contrasting heavy and light loads, where high-load strength exercises are performed at the beginning of the session and lighter load power exercises at the end.

The physiological foundation of these training methods is based on increased motoneuron excitability and post-activation potentiation (PAP) – an acute enhancement of muscle force capabilities following maximal or near-maximal muscle contraction. This is due to the fact that excitation of the nervous system produces an increase in contractile function due to a heavy resistance stimulus.

Although numerous scientific studies, reviews, and meta-analyses have suggested that systematic training with alternating weights may lead to greater improvements in athletic performance (e.g. sprint speed, jump height, etc.) than other forms of strength and plyometric training, it seems that complex training may be the more effective method of the two. However, this needs further research.

Power training consists of heavy resistance training and explosive light-to-moderate load movements.

Volume and intensity

Studies suggest that the intensity at which peak power is attained depends on two main factors; the type of exercise (ballistic or traditional movement) and the strength level of the individual. Thus, peak power is produced by the combination of force production and speed of movement. 

Lighter loads allow the lifter to achieve greater movement speeds and train the speed component of power. With ballistic exercises, peak power seems to be attained with loads ranging from 15% to 50% of 1RM for upper body exercises, and 0% (body weight) to 60% for lower body exercises (e.g. jump squat). Heavier loads, on the other hand, are necessary for increasing the strength component of power. The peak power output for traditional strength exercises range between 30% and 70% of 1 RM, whereas the peak power for Olympic lifts occur at around 70-80% of one-repetition maximum.

Although any intensity can increase muscular power and change the characteristics of the force-velocity curve, specificity is required to ensure athletes train at the optimal intensity. Thus, power training should include exercises  at a range of intensities while focusing the intensities that correspond to the demands of the performed sport or activity. Fast lifting speeds with submaximal loading are necessary to maximize power development. When a higher intensity is used, the intention and maximal effort of explosively lifting the load becomes increasingly important. 

Progression for power enhancement utilizes various loading strategies in a structured and well-planned manner. Due to their inherent similarities, power training is frequently inrcorporated into a periodized strength training program. It is recommended that heavy loading of 85–100% of 1 RM is used to for increasing force production, and light-to-moderate loads (30–60% of 1 RM for upper body exercises, 0–60% of 1 RM for lower body exercises) are used for increasing the speed of force production. Note that these exercises must be performed at a rapid contraction velocity. Both heavy and light-to-moderate movements should consist of three to six sets of one to six repetitions.

Frequency

Power training is typically built into a periodized strength training program. This is due to the inherent relationships between the two training variables. The recommended power training frequency for novices is 2 to 3 times per week. These exercise should be designed to offer a training stimulus for the entire body. Intermediate power training should consist of 3-4 power training exercises per week, divided into either a full-body or an upper/lower-body split. For advanced power training, the recommended frequency is 4–5 power training sessions per week, utilizing mostly total-body or upper/lower body split workouts. However, it is important to maintain sufficient rest between training sessions of the same muscle groups (24-48h) to ensure positive training adaptations and reduce the risk of overtraining.

Exercise selection and order

Power training traditionally consists of multi-joint compound exercises (e.g. powerlifting techniques). These types of total-body movements are recommended as they have been shown to require rapid force production. Thus, they have proven to be very effective for enhancing power. 

The general recommendation is that multi-joint exercises are performed early in the workout and sequenced based on complexity. For example, performing snatches before before power cleans, etc. Furthermore, performing high-velocity exercises prior to other multi-joint exercises has proven to increase performance in other movements (e.g. squat). This is a result of the post-activation potentiation mentioned earlier.

To ensure training adaptation and healthy progression, power training should follow similar sequencing guidelines strength training. Regardless of what type of training split is used, workouts should follow a certain structure: 

  • Large muscle groups before small muscle group exercises
  • Multi-joint exercises before single-joint exercises
  • High-intensity exercises before lower-intensity exercises, or:
    • A rotation of upper/lower body exercises
    • A rotation of agonist–antagonist movements (exercise for a specific muscle group followed by an exercise of the opposing muscle group)

Rest Periods

Power training follows similar rest periods as traditional strength training. Sufficient recovery ensures that each repetition in a set achieves a high percent of peak velocity and a high percentage of maximal power output during the movement. This ensures that the individual reaches the appropriate training intensity, which will elicit the desired neurological response. 

Current evidence suggests/recommends rest periods of at least 2–3 min between sets for core exercises, and shorter rest intervals (1–2 min) for assistance exercises.

Summary

Variable

Recommendation

Exercise selection

Multi-joint compound exercises, often utilizing the stretch-shortening cycle.

Exercise order

According to complexity:
1. Large muscle groups before small muscle group exercises.
2. Multi-joint exercises before single-joint exercises.
3. High-intensity exercises before lower-intensity exercises, or a rotation of upper/lower body exercises, or a rotation of agonist–antagonist movements.

Load

Heavy loading:
85–100% of 1 RM.

Light-to-moderate loading:
30–60% of 1 RM for upper body exercises.
0–60% of 1 RM for lower body exercises.

Volume

Heavy loading:
1-6 repetitions, 3-6 sets.

Light-to-moderate loading:
3-6 repetitions, 1-3 sets.

Recovery

Core exercises:
At least 2–3 min between sets.

Assistance exercises:
1-2 min between sets.

Frequency

Novice:
2-3 times per week. Full body split.

Intermediate:
3-4 per week. Full-body or upper/lower split.

Advanced:
4–5 power per week. Full-body or upper/lower split.

Repetition velocity

Rapid contraction velocity and explosive movements.

Physiological effects of power training

According to scientific literature, strength and power training programs have been proven to be effective in improving athletic performance in several activities. Some of the neuromuscular aspects underlying these beneficial adaptations may be contributed to changes in physiological mechanisms, morphological factors, neural factors, and rate of force development (RFD).

Effect

Description

Physiological mechanisms

Power training improves the storage and utilization of elastic energy or stretch-shortening cycle (SSC) function.

Morphological factors

Consistent strength and power training causes changes in muscle architecture, muscle fiber type, and muscle cross-sectional area (CSA).

Neural factors

Long-term adaptations of power training includes increased muscle fiber peak power, better voluntary activation of muscles, enhanced discharge and torque development rates of motor units, improved motor unit synchronization, as well as decreased the co-activation of antagonist-muscles.

Rate of force production

Consistent power training improves the maximal rate of rise in muscle force in the early phase of a muscle contraction. Thus, improving athletic performance.

These aforementioned adaptations have been shown to lead to better coordination, increased efficiency, lowered risk of injuries, reduced delayed onset muscle soreness (DOMS), and improved anaerobic energy production. Furthermore, power training can also increase the resting levels of Adenosine Triphosphate (ATP), Creatine Phosphate (CP), free Creatine and glycogen in the muscles. All of which are essential in activities relying on intense short-term energy production.

Sample routines for power training

Do you want to become a more powerful athlete? Well, you’re in luck! Here are a few sample routines to get you started. Just remember to warm up properly and make sure your technique is in order.

Intermediate gym routine 1

1. Overhead medicine ball throws

  • Weight at 20% of your maximum
  • 10 repetitions
  • 4 sets
  • 20-40s between repetitions
  • 4 mins between sets

2. Power cleans

  • Weight at 70% of your maximum
  • 3 repetitions
  • 5 sets
  • 20-40s between repetitions
  • 4 mins between sets

3. Long box jumps

  • Bodyweight
  • 10 repetitions
  • 4 sets
  • 20-40s between repetitions
  • 4 mins between sets

4. Squats

  • Weight at 50% of your maximum
  • 3 repetitions
  • 5 sets
  • 20-40s between repetitions
  • 4 mins between sets

5. Deadlifts

  • Weight at 70% of your maximum
  • 3 repetitions
  • 5 sets
  • 20-40s between repetitions
  • 4 mins between sets

6. Sprint

  • Bodyweight
  • 10s sprints
  • 4 sets
  • 4 mins between sets

Intermediate gym routine 2

1. Overhead medicine ball throws

  • Weight at 20% of maximum
  • 10 repetitions
  • 4 sets
  • 2mins rest between sets

2. Medicine ball slams

  • Weight at 20% of maximum
  • 10 repetitions
  • 4 sets
  • 2mins rest between sets

3. Box jumps

  • Bodyweight
  • 10 repetitions
  • 4 sets
  • 2mins rest between sets

4. Clap pushups

  • Bodyweight
  • 10 repetitions
  • 4 sets
  • 2mins rest between sets

5. Dumbell lunge jump

  • Weight at 20% of maximum
  • 10 repetitions
  • 4 sets
  • 2min rest between sets

6. Power cleans

  • Weight at 50% of maximum
  • 10 repetitions
  • 4 sets
  • 2min rest between sets

Medicine ball power routine

1. Backwards medicine ball throws

  • Weight at 20% of maximum
  • 10 repetitions
  • 3 sets
  • Rest 3mins between sets

2. Box jumps

  • Bodyweight
  • 10 repetitions
  • 3 sets
  • Rest 3mins between sets

3. Sideways medicine ball throws 

  • Weight at 20% of maximum
  • 10 repetitions from both sides, no break in between
  • 3 sets
  • Rest 2mins between sets

4. Medicine ball slams

  • Weight at 20% of maximum
  • 10 repetitions
  • 3 sets
  • Rest 3mins between sets

Plyometric training routine

1. Box jump

  • Bodyweight, no additional resistance
  • 10 repetitions
  • 2 sets
  • 2min rest between sets

2. Jump step up

  • Bodyweight, no additional resistance
  • 10 repetitions
  • 2 sets
  • 2min rest between sets

3. Clap push-up

  • Bodyweight, no additional resistance
  • 10 repetitions
  • 2 sets
  • 2min rest between sets

4. Single leg deadlift hops

  • Bodyweight, no additional resistance
  • 10 repetitions on both legs
  • 2 sets
  • 2min rest between sets

5. Elevated push-ups

  • Bodyweight, no additional resistance
  • 10 repetitions
  • 2 sets
  • 2min rest between sets

6. Lateral jumps

  • Bodyweight, no additional resistance
  • 10 repetitions
  • 2 sets
  • 2min rest between sets

Complex training routine

1a. Clean and press

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

1b. Vertical jump

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

2a. Back squat

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

2b. Depth jump

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

3a. Standing calf raises

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

3b. Pogo jumps

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

4a. Dumbbell chest press

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

4b. Clap pushup

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 30s between sets, 4-mins between pairs

Contrast training routine

1. Clean and press

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 2min recovery between sets

2. Back squat

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 2min recovery between sets

3. Standing calf raises

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 2min recovery between sets

4. Dumbbell chest press

  • 60-80% 1RM
  • 3-8 repetitions
  • 3 sets
  • 2min recovery between sets

5. Vertical jump

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 2min recovery between sets

6. Depth jump

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 2min recovery between sets

7. Pogo jumps

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 2min recovery between sets

8. Clap pushup

  • Bodyweight
  • 6–12 repetitions
  • 3 sets
  • 2min recovery between sets

Note that we are not responsible for any injuries that may occur during these drills or practices. Always remember to train within your own limits and at the guidance of a professional instructor.

Power training focuses on recruiting muscles and muscle groups in the right order and with split-second accuracy.

Suitability for developing athletes and physical education

Training the neuromuscular system (muscles and their connecting nerves) is incredibly valuable for a developing athlete. As the body grows taller and heavier, proper technique and coordination become much more important. All of which can be improved with a well structured training program.

Although resistance training is often considered unsuitable for growing individuals, there is little scientific evidence to support this claim. In fact, resistance training seems to suit growing athletes well as long as they maintain proper mechanics and good technique. 

That said, it is important to understand that power training modalities such as plyometrics, ballistic exercises, and heavy resistance training can be straining for the musculoskeletal system (muscles, tendons, bones, cartilage, ligaments, and connective tissues). Therefore, using light loads in an explosive manner may be a better option prior to mastering sports-specific movement patterns. This would still provide benefits for younger athletes whilst working on their strength foundation and technique.

Note that all of these exercises require professional guidance in technique and intensity to prevent possible injuries and maintain a healthy athletic progression.

Final thoughts

Power training is an essential component for anyone looking to improve their explosiveness, and thus, athletic performance. The best way to do this is by incorporating both strength training and explosive ballistic exercises that resemble the movement patterns needed in a specific sport. For power development, however, movement velocity is a key component that needs to be maximized in each repetition.

Just like any other form of training, power training also follows the same principles for optimal adaptation; overload, individualization, progression, and specificity. Of course, none of these would be effective without proper nutrition and sufficient rest. Maintaining a balance between these components ensures healthy athletic progression for years to come.

Did you learn anything new about power training? Let us know in the comments.

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