Developing Power vs. Strength

12 Sep

Power is defined as the ability to produce strength quickly.  It is essential to performance in almost every sport since virtually no skill is ever performed slowly.  Fortunately, power is trainable.  Although Speed is a key component of power, Strength also plays a key role.  If you aren’t strong and cannot exert great amounts of force, then you simply won’t be powerful, no matter how fast you move.  To get stronger, you’ve got to train with heavy loads.  Your training program should incorporate three to five sets of exercises performed at no less than 80 percent of your max.  Exercises like Squats, Romanian Deadlifts, Bench Presses, and Rows – done once or twice per week, with heavy loads – will help you get stronger.

Power is a Trainable Skill

The ability to focus, react, and explode as quickly as possible at the right moment is a skill.  Therefore, it must be practiced year round.  This is best accomplished by devoting at least one day per week to power training, more as the season approaches.

Power workouts can include Olympic Lifts (Power Clean, Power Snatch, Push Jerk, etc.) and their variations, Medicine Ball Throws, Plyometrics, Squat Jumps and anything else that involves explosive movements. Every rep should be fast with perfect technique.

It’s not about how much you can lift, but how fast you can lift it. This means you should keep the volume low (no more than six reps per set of Olympic Lifts); lift at 60 to 80 percent of your max; and rest for two to three minutes between sets to fully recover. Also, perform just a few quality exercises rather than a wide variety of exercises at which you might not be as proficient.

Power is Sport-Specific

There are differences between training to increase your vertical jump, improve your long jump, throw harder, and explode out of the starting blocks.  Strength training helps to provide a base.  Power development must reflect the demands of your sport(s).  This can be accomplished by directly practicing your sport or incorporating exercises that mimic the movements you are trying to improve on the  field or court.

Your thoughts?

11 Responses to “Developing Power vs. Strength”

  1. Alexa September 23, 2012 at 9:18 AM #

    It’s really a cool and useful piece of information. I’m glad that you shared this helpful info with us. Please keep us informed like this. Thanks for sharing.

    • Brian Lebo September 23, 2012 at 6:13 PM #

      Thank you for the feedback and the kind words… I invite you to follow my blog, please share it with others, and provide feedback anytime!

  2. Stacey October 6, 2012 at 5:41 PM #

    Hey, you used to write excellent, but the last several posts have been kinda boring… I miss your tremendous writings. Past several posts are just a little out of track! come on!

    • Brian Lebo October 7, 2012 at 9:15 AM #

      Thanks for the feedback. I’ll try to pick up the pace. Please keep reading, follow my blog, and share with others.

  3. Nguyet Chirco October 28, 2012 at 4:29 PM #

    I just want to mention I am just beginner to blogs and truly enjoyed this blog. Most likely I’m planning to bookmark your blog post . You certainly come with impressive stories. Thank you for sharing with us your webpage.

    • Brian Lebo October 28, 2012 at 4:49 PM #

      Thanks for visiting my blog… I appreciate your feedback. I hope you will follow my blog and share it with others.

  4. Luke Spueler October 29, 2012 at 8:46 AM #

    I simply want to tell you that I’m very new to blogging and seriously enjoyed you’re page. Likely I’m want to bookmark your blog . You definitely have very good stories. Kudos for revealing your web page.

    • Brian Lebo October 29, 2012 at 10:46 AM #

      Thanks for visiting my blog… I appreciate your feedback. I hope you will follow my blog and share it with others.

  5. Casino Games November 1, 2012 at 12:38 PM #

    My spouse and i felt absolutely satisfied that John could finish off his inquiry using the precious recommendations he made out of the site. It is now and again perplexing just to happen to be freely giving tips which often some other people may have been making money from. Therefore we recognize we’ve got the website owner to be grateful to because of that. All the explanations you made, the straightforward site menu, the friendships you will give support to engender – it’s got most impressive, and it’s really letting our son and the family reckon that this topic is thrilling, and that’s pretty indispensable. Thanks for everything!

    • Brian Lebo November 1, 2012 at 2:14 PM #

      Thanks for visiting my blog… I appreciate your feedback. I hope you will follow my blog and share it with others.

  6. here November 1, 2012 at 6:39 PM #

    Thanks a lot for sharing this with all of us you really understand what you are talking about! Bookmarked. Kindly also talk over with my website =). We will have a hyperlink trade arrangement among us!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: