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)
Strength – Speed exercises (Moderate load – Moderately High Speed)
Speed Strength exercises (Low load – High speed)
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
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Monday and Friday |
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Exercise order |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
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Dead lift |
4x5x2’ @ 85% |
4x6x2’ @ 85% |
5x3x2’ @ 90% |
3x5x2’ @80% |
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Squat |
4x5x2’ @ 85% |
4x6x2’ @ 85% |
5x3x2’ @ 90% |
3x5x2’ @80% |
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Power clean |
4x5x2’@ 80% 3RM |
4x5x2’@ 82% 3RM |
4x6x2’@ 82% 3RM |
3x5x2’@ 80% 3RM |
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Squat jumps |
5x5x2’ @ 15% |
5x6x2’ @ 15% |
5x8x2’ @ 15% |
4x5x2’ @ 15% |
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Box jumps |
4x8x2’ Plyo box |
4x10x2’ Plyo box |
5x10x2’ Plyo box |
4x8x2’ Plyo box |
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Wednesday |
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Exercise order |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
|
Dead lift |
4x5x2’ @ 85% |
4x6x2’ @ 85% |
5x3x2’ @ 90% |
3x5x2’ @80% |
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Step up’s |
4x10RMx2’ |
4x10RMx2’ |
4x12RMx2’ |
3x10RMx2’ |
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½ squat |
4x5x2’@ 80% 3RM |
4x5x2’@ 82% 3RM |
4x6x2’@ 82% 3RM |
3x5x2’@ 80% 3RM |
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Long jumps |
5x5x2’ |
5x6x2’ |
5x8x2’ |
4x5x2’ |
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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.
