Definition
Power refers to the rate at which muscles can perform work. Power equals force x velocity, combining strength with explosive speed.
Explanation
- Power is strength applied quickly, determined by how much force can be exerted over a given time period.
- Powerful movements recruit fast twitch muscle fibers and involve sprinting, jumping and Olympic lifts. Plyometrics also train power.
- Sets of 3-6 reps with moderate weight and maximal speed develop power. Move the weight as fast as possible.
- Box jumps, cleans, snatches, broad jumps and bench throws are effective power exercises using bodyweight or light loads.
Examples
- Generating high wattage on a bike during a rapid interval sprint.
- Explosively jumping out of a squat position with light weight.
Related Terms
- Strength, speed, plyometrics, fast twitch fibers
Common Questions
- Does power automatically mean you’re strong? No, power requires applying baseline strength rapidly.
- How do I program for power? Use lighter weights and low reps with maximum speed and velocity.
Do Not Confuse With
- Strength – Producing high force but not necessarily quickly. Needed to build power.
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