The third post in this trilogy of different types of training is about power training.
A pre-requisite for being powerful is strength but training for power is quite different from strength training.
The key difference is the acceleration and or deceleration involved. Of course as one moves there is always acceleration and deceleration but the rate of acceleration and or deceleration is not rapid in strength training but it must be in power training.
One must remain in control of movement but any movement during power training is characterised by rapid acceleration or deceleration. An example illustrating the difference between strength and power training is comparing a back squat with a high load (strength drill) with a jump squat holding light dumbbells (power drill). The lower load involved in the power drill allows the rapid acceleration involved in the take off and the rapid deceleration involved in the landing.
Power training is useful for developing running or throwing speed, rapid changes of direction in field sports and of course jumping.
An example of the protocol for a power training drill is 6 sets of 4-6 repetitions with low load and rapid acceleration/deceleration with good control. As ever, the stimulation of fatigue by the end of sets is key in developing power.
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