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In the first part of this article we talk a little about the importance of developing power to optimize performance, and saw how working with our own body weight we can create adaptations to increase strength and power. Now, in this second part of the article we are going to make an emphasis to increase our maximal strength (high loads with low speed) and velocity (low loads with high speed), working directly in all components of the Force – Velocity curve (F-V curve).

To have a better understanding of how maximal strength and velocity will have positive effect on power, we only need to look on the power formula in which:

  P(Power) = F (Force) * V (Velocity)   

As we can see, we can increase our maximal power in 3 ways, first by increasing our Force (Max. strength), second increasing our Velocity, or by increasing both factors as we are going to suggest.

The selection of the exercises needs to have a very strong correlation with the part of the F-V curve we are targeting, Max strength, strength – speed, speed – strength, making it as simple as we can.

Max. Strength exercises (High load – Low speed)

  • Dead lift
  • Squat
  • Step Up’s

Strength – Speed exercises (Moderate load – Moderately High Speed)

  • ½ squat
  • Power Clean

Speed Strength exercises (Low load – High speed)

  • Squat Jumps
  • Long Jumps
  • 30 yd accelerations
  • Box Jumps

 

Now that we have our exercise list, its important to know how much load we are going to use for each one, testing for 1 RM (Repetition maximum) is not recommended if you are new in resistance training and if you are doing this training alone, you always need to be with a strength coach who can supervise you and correct if it’s necessary.

There are a lot of different methods to determined our maximum strength in a particular exercise: 1RM, Multiple RM, VBT (Velocity Base Training), Perception of Effort, so you can decide which is better for you based on your experience, but I highly recommend to go with a professional to be tested and supervised, we will talk more about this subject in another article.

 

4 weeks 3 days resistance training for strength and power

Monday and Friday

Exercise order

Week 1

Week 2

Week 3

Week 4

Dead lift

4x5x2’ @ 85%

4x6x2’ @ 85%

5x3x2’ @ 90%

3x5x2’ @80%

Squat

4x5x2’ @ 85%

4x6x2’ @ 85%

5x3x2’ @ 90%

3x5x2’ @80%

Power clean

4x5x2’@ 80% 3RM

4x5x2’@ 82% 3RM

4x6x2’@ 82% 3RM

3x5x2’@ 80% 3RM

Squat jumps

5x5x2’ @ 15%

5x6x2’ @ 15%

5x8x2’ @ 15%

4x5x2’ @ 15%

Box jumps

4x8x2’ Plyo box

4x10x2’ Plyo box

5x10x2’ Plyo box

4x8x2’ Plyo box

Wednesday

Exercise order

Week 1

Week 2

Week 3

Week 4

Dead lift

4x5x2’ @ 85%

4x6x2’ @ 85%

5x3x2’ @ 90%

3x5x2’ @80%

Step up’s

4x10RMx2’

4x10RMx2’

4x12RMx2’

3x10RMx2’

½ squat

4x5x2’@ 80% 3RM

4x5x2’@ 82% 3RM

4x6x2’@ 82% 3RM

3x5x2’@ 80% 3RM

Long jumps

5x5x2’

5x6x2’

5x8x2’

4x5x2’

30 Yd speed

2x5x 2’

2x5x 2’

2x6x 2’

2x5x 2’

 

Note: the Plyo boxes height should allow us to work safely, we can change the height when its too easy for us.

 

  • By Sebastian Rebollo
  • Master in physical Activity
  • Certified Strength and Conditioning Specialist