By Natasha Vani, MSc., ATCP

An often neglected aspect of fitness training is that of power, or the ability to produce the greatest amount of force in the shortest amount of time. While most athletes follow a program that combines strength and aerobic training, how many of us include a component specifically for the development of the explosive movements present in all sports?

The ability to accelerate, jump, quickly change direction, throw and shoot are all common examples of power which, when trained, will significantly improve our game.

The prerequisite
Before beginning any form of power training, it is absolutely imperative that you prepare your body. The main prerequisite to power training is strength. In fact, a sound strength training background is absolutely crucial to develop power; it is only when adequate levels of strength are present that power training can help develop more functional strength and increase the speed at which the body can be moved through space. In the periodization model for power development, the power phase always comes after a period of maximum strength.

Training for power
A common method for developing power is through plyometric training, which is also known as the stretch-shortening cycle. The concept behind this method of training is that a muscle will contract more forcefully and quickly from a pre-stretched position and the more rapid the pre-stretch, the more forceful the concentric contraction. Therefore, plyometric drills always involve loading a muscle eccentrically (lengthening contraction) followed immediately by a concentric (shortening) contraction. The shortening contraction should occur immediately after the completion of the pre-stretch phase, and the transition from the pre-stretch phase should be smooth, continuous and as swift as possible.

Various plyometric exercises
If you are following a Truestar Sport-Specific Program, power exercises are implemented in your plan. If you are not on a specific program but you have adequate strength levels, try adding some of the following exercises to your workout routine:

• Bound over box
• Drop jump/reactive jump
• Scissor splits
• In-and-out step
• Multi-directional jumps
• Side-to-side jumps

While it is often neglected in various areas of the body, power is important in the upper musculature and core areas, including the abdominal muscles and lower back. Try some of the following exercises to build upper-body strength:

• Power pushups
• Power complex combo
• Medicine ball complex
• Push into chest throw
• Advanced plyo pushup
• Medicine ball side throw

Implement two or three of the above-mentioned exercises, usually one upper body and two lower body exercises. Perform each after your warm-up and stretch, but before your strength routine. Attempt two to four sets of 10 to 15 reps.

As always, do not neglect proper nutrition. In the power training phase your body will be working at an increasingly high level and it is absolutely essential for performance gains and for the avoidance of injuries that you take in the proper foods and water. View our nutrition plan for athletes to ensure you do so.