Continuing with our training series, we are going to move from functional strength training to training functional power. Where strength training is more focused on moving load through force production, power training takes this a step further by emphasizing the ability to generate force rapidly. Simply put, power equals force times velocity. (Power = Force x Velocity) Therefore, it makes sense that power training should follow strength training as we want to build strength before we start to add speed to that strength to create power.
In review, we went from training mobility to training stability to training strength to training power. We want mobility before stability, as joint mobility helps to improve neurological feedback to activate our stability systems, stability before strength, as we should have a solid and stable foundation prior to building strength; and strength before power as power is the ability to utilize strength rapidly. Like horsepower in a car, which tends to give a car more speed; power training gives us the ability to increase the speed at which we can apply strength. If we have a very small engine, it is hard to make the nicest car go fast. Therefore, strength is vital to power.
Again, as we did with strength training our power-based training will focus primarily on movement patterns. Power training involves incorporating movement patterns that engage multiple muscle groups, enhancing coordination, stability, and explosiveness. Primarily focusing on pressing, hinging, squatting, lunging and rotation as these are the patterns of movement that require power in our daily lives. It is important to train power, as it is the component of fitness that we lose most rapidly with age on average we will lose 17% of power with each decade past the age of 40. The more reserve we have going into these stages of life along with continuing to train power throughout these stages will have significant impact in our ability to better maintain power and help our body to function in these later years. Power is also very important in the athletic population as it is vital to activities such as sprinting, jumping, throwing, and change of direction. With power training, proper technique is essential and coaching is highly recommended for safety and optimal results.
Let’s review some of our favorite exercises for building power:
Medicine Ball Slams/Throws: Incorporate various throwing exercises using a medicine ball to engage the entire body and develop explosive power. Exercises like overhead throws, rotational throws, and chest passes are excellent for enhancing power in the upper body and core.
Medicine Ball Slam
Tall Kneeling Medicine Ball Chest Pass
Half Kneeling Medicine Ball Chop
Plyometric Exercises: Plyometrics involve rapid stretching and contracting of muscles to generate maximum force. Movements like box jumps, 90 degree box jumps, bounding, and hurdles improve lower body power, explosiveness, and reactive strength.
Box Jumps
90 degree Box Jumps
Hurdle Jumps
Lateral Hurdle Jumps
45 degree Bound and Stick
Cleans and snatches: These exercises are highly effective for power development. These compound movements engage multiple muscle groups and joints while requiring rapid force production.
Sandbag Clean and Hold
Sandbag Clean to Fist to Overhead Press
Kettlebell Snatch
Swings: These dynamic exercises target the posterior chain and train hip explosiveness. Swings involve forcefully extending the hips to generate momentum, emphasizing power production in the glutes, hamstrings, and core muscles.
Kettlebell Swing
Single Arm Kettlebell Swing
Sandbag Rotational Swing
Power training through movement patterns offers a comprehensive approach to improve overall athleticism, explosive strength, and functional performance. By integrating multi-joint, functional-based exercises you can enhance coordination, stability, and speed. Remember to prioritize proper technique, gradually increase intensity, and listen to your body to ensure safe and effective power training.
We hope that this discussion and the videos presented helped to provide you with some insight into how we train for power here at ChiroFitt. Our programs are designed specifically for you and your needs, helping you to reach your goals in the safest and most effective ways possible. If this sounds like something that you would be interested in learning more about, our No Stress Fitness Strategy Session makes this simple for you to do. Who’s ready to live a longer, healthier, more vibrant, and active life? We are ready to show you how to make that happen. In our next blog, we will be continuing our training series and talking Conditioning.
Thanks for reading…
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