- Reps: 3-8
- Rep speed: Fast
- % of 1RM: 0-80
- Fibers: Fast
- Rest periods: 2-3 minutes
Power training, also called "speed-strength training" is a fairly new equation in the weight room. Within the last decade, athletes in ballistic sports have begun to use explosive exercises to train their fast twitch fibers. The concentric phase of the exercise is performed as quickly as possible while remaining under control. Power training varies widely in resistance. Lower-body exercises(lunges, jump squats) can use no weight at all up to 30% of your 1RM. Upper-body exercises can be anywhere between 30% and 80%, depending on the muscles involved and the endurance of the athlete.
- Key Term: BALLISTIC - This term refers to an exercise in which the weight is propelled, such as from the hands(bench-press throws) or the body from the ground (jump squats). Propelling the weight helps to build power because you never have to slow the weight down, as you normally do when you reach the top of an exercise.
- STUDY IT: Research shows that during jump squats, power is maximized when subjects use a weight equivalent to 0% 1RM, or just their body weight, That's why FLEX recommends that you do jump squats sans a bar - use your body weight alone. This will not only boost power better than doing jump squats with a weighted bar, but will also save your lower back from th compression when you land.
|MONDAY||Leg power workout|
|TUESDAY||Chest, shoulders and triceps power workout|
|WEDNESDAY||Back and biceps power workout (includes deadlifts)|
|THURSDAY||Chest, shoulders and triceps strength workout|
|FRIDAY||Leg strength workout|
|SATURDAY||Back and biceps strength workout|
POWER LEG WORKOUT
|Jump squats||0% 1RM||3/5||2-3 min.|
"Fast, explosive training should only be performed once per week - or one workout per week - for each muscle group, the other workout should be performed with slower movement speed for recovery, strength or hypertrophy." - Dr. Eric Sternlicht, assistant professor of kinesiology at Occidental College