Power: The Athletic Quality That Matters Most
Power = Force × Velocity. A 100kg deadlift in 3 seconds generates less power than a 60kg jump squat in 0.3 seconds. This is why elite power athletes train with submaximal loads moved as explosively as possible — not just maximal loads moved slowly.
Category 1: Plyometrics
Plyometrics use the stretch-shortening cycle to produce higher force outputs than concentric-only movements.
Level 1 — Learn to Land: Box drops (step off, stick landing), broad jump sticks (jump, hold landing 3 seconds). Target: 90° knee bend, quiet landing.
Level 2 — Basic Plyometrics: Box jumps, broad jumps, lateral bounds.
Level 3 — Reactive Plyometrics (trained athletes only): Drop jumps, continuous broad jumps, hurdle bounds, single-leg hops.
Volume guidelines (foot contacts): Beginners: 60–80. Intermediate: 100–120. Advanced: 120–150.
Category 2: Loaded Power Training
Jump squats: 20–30% of squat 1RM. Squat to parallel, explode into jump.
Trap bar deadlift jumps: 30–40% of 1RM. Hip hinge down, explosive extension into jump. Highly effective, lower learning curve than Olympic lifts.
Medicine ball throws: Low injury risk, high power development. Overhead, rotational, chest press variations.
Kettlebell swings: Sport-transferable hip hinge ballistic pattern. Requires coaching to execute safely.
Category 3: Contrast Training
Pair a heavy strength exercise with a plyometric targeting the same pattern. The heavy set activates the nervous system (post-activation potentiation), making the subsequent plyometric more powerful.
Example: Heavy squat (4 × 4 at 80% 1RM), rest 3 min → Box jumps (4 × 5), rest 2 min.
What Not to Do
High reps are conditioning, not power training — keep reps low (3–6) with full effort. Never program power exercises after hard practice — they must be done when fully rested. Skipping the deceleration phase creates injury risk.
Power trained in fatigue produces fatigued movement patterns, not power development.