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Strength Training for Power Development Power=Force x Velocity Power training is necessary in most sports. In order to perform well you need to develop sufficient muscular power to move quickly and efficiently. Definition of Muscular Power Muscular power is defined as force x velocity. What this means is that by applying power you are applying a considerable amount of force/strength in a rapid manner. This is required for activities such as sprinting, throwing, jumping, etc. Prerequisites Before beginning a power training program you need a sufficient strength base. Without strength and joint stability, injury becomes a possibility, especially since most effective power training involves plyometric training, which requires an ability to absorb a lot of impact. Power training should be completed at maximum intensity with brief sessions and longer rests between sets. Power training workouts are designed to stimulate maximum recruitment of motor units and teach them to fire off rapidly to get the muscles used to operating really fast under force. Ultimately, training for power requires that you do exercises in which the speed of the exercise movement is relatively high, includes a load, and is executed with some explosive intent. Follow these guidelines in power weight training: Do not choose a weight that's too heavy. You need to be able to thrust the weight into position with explosive speed. Yet, the weight needs to be heavy enough to challenge you over a short series of repetitions. You will rest between sets until fully recovered. That means about 3 to 5 minutes. Power needs to be expressed when the phosphocreatine energy system is fully reconstituted. There are 3 types of power training: explosive training, ballistic training, and plyometrics Sets are not performed to exhaustion as the quality and speed of each lift is the most important factor. Football, Wrestling, Track & Field Basketball & Volleyball Plyometric Exercise: a quick, powerful movement preceded by a pre-stretch (countermovement) and involving the stretch-shortening cycle (SSC) SSC is composed of three distinct phases o Phase 1 (Eccentric): stretch of the agonist muscle, elastic energy is stored o Phase 2 (Amortization): pause between phases 1 and 3 o Phase 3 (Concentric): shortening of agonist muscle, elastic energy is released Exercises Olympic Lifts-Power Clean, Power Snatch Deadlift Push Press Squat Jumps Medicine Ball Throws-Vertical, Side, Slam, Reverse, Overhead Box Jump Consecutive Standing Long Jumps