Updated: Nov 15, 2019
How to improve your muscular power! Is your goal to improve your athletic abilities and take your competitive skills to the next level? In the last couple of posts, both strength and hypertrophy training have been discussed. Strength and hypertrophy training should always be performed prior to performing any muscular power training program because of the increased risk for injury if not performed properly or with adequate strength. Because of this reason it is only for intermediate to advanced expertise levels. Muscular power takes into account the amount of weight you lift, how far that weight is moved, and how quickly the weight goes from point A to point B. This allows for faster reflexes and more force put into each movement you perform whether its sprinting 20 yards, hitting a baseball, standing from a chair, or lifting groceries from the floor.
How do you get the most power training benefits from your workout? As with training for hypertrophy and strength, training for muscle power depends on the level of expertise you have working out. Ultimately all exercises should be explosive exercises and implement equipment such as medicine balls, dumbbells, kettlebells, and bodyweight (plyometrics). Here is information regarding the evidence-based power training program according to the National Strength and Conditioning Association:
- Beginner: Not indicated for beginners
- Intermediate o 1-3 sets of 3-6 reps o 30-60% of your 1RM o 2-5 minute rest
- Advanced o 3-6 sets of 1-6 reps o 30-70% of your 1RM o 2-5 minute rest
All power training should be done in cycles of 2-4 weeks in duration to avoid plateaus. During this phase your training should include:
- Cluster sets
- Complex sets
What does this mean to you? Power training is important to all individuals but especially if you are currently performing at a competitive level for any sport. If you’re in the Oakland, CA or Bay Area and find yourself serious about power training, taking your skills to the next level, and performing to the best of your bodies ability please contact Dr. Ben Bagge for a biomechanical assessment and individualized power training program to help optimize your power and performance in competition and life!
About the Author:
Dr. Ben Bagge, PT, DPT, CSCS is a Physical Therapist, Certified Strength & Conditioning Specialist, and USA Weightlifting Coach and owner of Pro+Kinetix. Ben specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication.