Power training aka “Anaerobic training” is a method of training that is focused on increasing the ability to develop maximum force production and speed of a movement. In other words the movement creates the greatest amount of strength in the shortest period of time. Bruce Lee’s one inch punch is probably one of the most famous displays of pure power. Power is described as anaerobic because it occurs in a short period of time and requires little use of oxygen as a fuel source.
Power displays are found in many athletic movements and required in nearly every sport. Some sports however are entirely focused on power and other sports require a combination of finesse and power. The most difficult sports such as combat sports like wrestling and MMA require being able to sustain repetitive powerful movements over a period time. Power training is geared at improving the ability to exert 10/10 intensity with precision movement. Power cannot occur with sloppy technique or poor stability. Power endurance is much like high intensity interval training and is geared to produce 9-10/10 intensity movements for prolonged periods of time.
Power training involves a combination of training several variables.
- Maximum force production
- Short duration
For power training we want to keep our repetitions a little lower and focus on intensity and maximum effort. When training for power we must incorporate speed with rapid lengthening and shortening of our muscles under great tension. The traditional approach to power training is to lift heavy loads quickly such as seen in power cleans. There are several more optimal ways to do this.
- Development of maximum strength and force production
- Plyometrics focusing on rapid shortening and lengthening of our muscles
- High Velocity Movements with moderate resistance
Power development is a result of specificity of training. Basketball players and athletes participating in jumping should engage in exercises that require jumping. Throwers should throw and kickers should kick. Development of power is more than just performing a movement quickly. It requires a significant increase in strength. It also requires developing the ability to use that strength to create high forces over a short period of time. Choose Revolution. We will develop a training program that is custom designed to enhance your ability to be as powerful as possible. Please give us a call or stop by for your free consultation to determine if we have a training program to suit your needs.