TRAINING PRINCIPLES FOR POWER
Muscular Development|August 2020
TRAINING PRINCIPLES FOR POWER
Muscular power is the amount of weight lifted, multiplied by the velocity of the weight is lifted. For example, lifting 315 pounds for one repetition in five seconds demonstrates greater muscular power than performing the same lift at a slower rate of six seconds.
Michael J. Rudolph

Therefore, improving both strength and the speed at which the weight is lifted generates greater power. The development of power can drastically elevate athletic performance by improving the ability to perform explosive activities such as throwing or jumping, while also enhancing the capability to accelerate or change direction. Furthermore, specific weight-training techniques focused on power development can impressively increase strength levels while also generating greater muscle growth. While there are many approaches that can be employed to improve muscle power, all of them focus on the mandatory development of strength while optimizing the rate of muscle force production by centering on a few critical factors that potently increase muscle power.

Maximize Strength

Strength is one of the fundamental components necessary for the production and development of power, as many studies clearly demonstrate that athletes with greater strength levels are better at generating muscle power1 while also being more responsive to power-based training methods such as explosive lifttraining.2 One major reason why stronger individuals are able to generate greater power than their weaker counterparts is because greater strength levels positively contribute to the initial phase of the movement, resulting in greater power output. Therefore, if maximal strength levels have not been obtained, simply increasing strength levels can stimulate greater power output. Supporting this notion was a study by Cormie et al.3 that showed the development of maximal strength in weaker subjects was the most effective training approach for increasing power output.

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August 2020