Optimum Performance Training Level 3 Phase 5. Power Training

Through the previous posts that I have published, readers have seen the progression through the phases of training designed in the Optimum Performance Training Model, which I administer with all my clients. Power training can greatly improve ones movement performance, but can only be done once a client has successfully completed training in the Stabilization and Strength Phases of Training.
Power training is advantageous because it enhances ones rate of force production. Rate of Force Production- " Ability of muscles to exert maximal force output in a minimal amount of time." Whenever a sprinter explodes out of their starting stance in a competition, one can obtain a general idea of how much power is being produced for that athletes to quickly move their body from a resting position into a full on sprint. All the required muscles pertaining to that activity must lengthen and contract at such a  fast rate in order to produce enough force to move the skeletal system forward. There are a large proportion of sports, in which power is of extreme necessity for that athlete to compete at there highest maximum level. Thus power training is widely utilized in many strength and conditioning programs, and can be used for general population clients as well, athlete or non-athlete. For example, I like to administer power exercises in my clients workout programs, once they are ready for this intensity, because it creates a more metabolic workout especially if one is on a fat loss goal. The speed of the movements can way heavy on the energy systems of the body, designing an environment for clients to improve cardio-respiratory levels, and burn more calories. 
Generally, the main goals of Power training are:

• Enhance neuromuscular efficiency
• Enhance prime mover strength
• Increase rate of force production

The training Strategies are :

• Supersets: one strength exercise and one power exercise per body part in the resistance training portion of the OPT program or can be included in a circuit style format.
• All power exercises are to be performed as fast as possible. 

Clients do not have to work through hypertrophy or maximal strength phases in order to begin power training.
Stay tuned for future posts discussing power exercises in all areas of the OPT Program. Power Core, Power Balance, Power Reactive, and Power Resistance.
Here are a few photos illustrating power exercises:  Jump Squats, Medicine Ball Chest Pass, Medicine Ball Slams.

 Reference: Clark A., C. Lucett, S. Sutton, B. (2012). NASM Essentials of Personal Fitness Training. Philadelphia, PA. Lippincott Willliams &Wilkins, a Wolters Kluwer business.