Research Corner - Q&A Increasing Power Output by Jeff Thaxton | Date Released : 17 Feb 2009 1 comment Print Close Question: I was hoping someone could take me through how to periodize and progress a program for an athlete looking to increase his power output, specifically after the strength phase where trainers may utilize lighter weights in comparison to their 1RM and focus on speed, or after they have created that base strength but are looking to take that strength and convert it to power. Answer: The first step to increasing an athlete’s power output is best accomplished by increasing strength as much as possible. Having greater maximal strength leads to a greater amount of explosive power that can be generated by an athlete. Exercise economy, endurance performance and power potential are increased by the maximal strength phase of a program. Once the maximal strength phase of a training program is completed, the type of training must change in order to convert the strength into power. This is done by increasing the tempo with which the weight lifting exercises are performed and by combining this training with plyometrics, where maximal speed and explosive movements are utilized in the exercises. Simply put, power equals force times distance divided by time. One component of a program to convert strength to power involves the use of weights that are about 75 to 85 percent of an athlete’s 1RM for a given exercise. This will allow one to perform about three to five reps per set at maximal speed. Good guidelines for this program are to pick two to five exercises to perform per session and complete three to five sets of each one. Allow for longer recovery periods of between two and five minutes between sets and perform two or three sessions per week. Single effort sports such as the discus or shot put in track may better utilize 80 to 90 percent of 1RM efforts and one or two reps per set. The use of plyometric exercises will be beneficial to achieving maximal power as well. Examples include jumping onto or over boxes of various heights, side to side jumps, overhead medicine ball throws and plyometric pushups. All exercises are done as fast as possible and often use only body weight or lighter weights. Usually, plyometric workouts should be limited to one to two times per week since they are high intensity and require longer recovery periods than many other types of training. No definitive protocols exist as of yet regarding an exact number of reps, sets and volume of exercises for plyometric workouts, although many experts have weighed in on this issue. Exercises that involve the most sport specific movements to your client’s particular sport would be best to use. For example, box jumps are a great choice for long jumpers in track or for basketball players. Back to top About the author: Jeff Thaxton Jeff Thaxton is a Certified Personal Trainer by the American Council on Exercise. He earned a BS degree in Exercise Science at Eastern Washington University in 2001 and has continuing education certifications in human movement, advanced program design, nutrition for special populations, counseling for health and fitness professionals, overcoming fitness plateaus and others. He is the owner of an in home personal training business called Fit for Life, and he has volunteer experience in physical therapy clinics and cardiopulmonary units. Full Author Details Related content Content from Jeff Thaxton Do You Really Need to Do Power Cleans? 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Actually according to NSCA it is vice versa, the more powerful one became the stronger they will become and here is a few reasons why; strength training in a traditional manner doesn’t provide the range of motion needed for Olympic or power style lifts, Some would argue such things like the bench press that restricts scapular mobility would be detrimental to movement and flexibility of the upper extremities. Also strength training teaches to body to move at a different speed then that would compliment a powerful exercise like a clean. My suggestion would be to incorporate both with a heavy power day at the beginning of the week. Exercises like cleans and snatches take time to learn and tons of flexibility to accomplish, between the neurological pathways and muscle recruitment seen in these lifts its nothing less then amazing to watch athletes perform them properly. Some great lifts for power that can be done at a regressed level are; Deadlift to high rowKettle bell swingDumbbell push pressAnd box jumps Reply Back to top