Power is the ability to produce strength quickly. It is essential to performance in almost every sport since virtually no skill is ever performed slowly. The good news is that power is trainable. Follow these three principles for a power-boosting training program.

Strength Limits Power

We always talk about how power is all about speed; however, strength also plays a key role. If you aren’t strong and cannot exert great amounts of force, then you simply won’t be powerful, no matter how fast you move.
To get stronger, perform at least one strength-focused training session per week, two per week during the pre-season. Do each exercise for three to five sets at no less than 80 percent of your max.
Below are sample one-day-per-week and two-days-per-week programs.
One Day Per Week

Monday

• Back Squats – 3×4-8 at 85%
• RDL – 3×4-8
• Bench Press – 3×4-8 at 85%
• Bent-Over Rows – 3×4-8

Two Days Per Week

Monday

• Back Squats – 3×4-8 at 85%
• RDL – 3×4-8
• Bench Press – 3×4-8 at 85%
• Bent-Over Rows – 3×4-8

Thursday

• Front Squats – 3×3-5 at 85%
• Good Mornings – 3×4-8
• Incline Press – 3×4-8
• Single-Arm Dumbbell Rows – 3×4-8

Power Is a Skill

The ability to focus, react and explode as quickly as possible at the right moment is a skill. Therefore, it must be practiced year round. This is best accomplished by devoting at least one day per week to power training, more as the season approaches.
Power workouts can include Olympic Lifts and their variations, Med Ball Throws, Plyometrics, Squat Jumps and anything else that involves explosive movements. Every rep should be fast with perfect technique.
It’s not about how much you can lift, but how fast you can lift it. This means you should keep the volume low (no more than six reps per set of Olympic Lifts); lift at 60 to 80 percent of your max; and rest for two to three minutes between sets to fully recover. Also, perform just a few quality exercises rather than a wide variety of exercises at which you might not be as proficient. Below are sample one-day-per-week and two-days-per-week programs.

One Day Per Week

Tuesday

• Power Clean – 3×3-6 at 70%
• Push Jerk – 3×3-6 at 70%
• Depth Jumps – 3×10
• Broad Jump – 3×10

Two Days Per Week

Tuesday

• Power Clean – 3×3-6x at 70%
• Push Jerk – 3×3-6 at 70%
• Depth Jumps – 1×10
• Broad Jump – 1×10

Friday

• Power Snatch – 3×3-6 at 60%
• Dumbbell Power Clean – 3×3-6
• Overhead Med Ball Throws – 1×10
• Explosive Med Ball Throws – 1×10

Power Is Sport-Specific

Not only is power a skill, it is a sport-specific skill. There are big differences between training for a higher vertical jump, training for a longer long jump, training to throw harder, and training to explode out of the starting blocks. Use your strength base and general power development and apply it to your needs. This can be done by directly practicing your sport or incorporating exercises that mimic the movements you are trying to improve on the field or court.
For more power-training programs, check out STACK’s Power Guide.