Power Development

Success in sport nearly always comes down to the ability to produce power, whether you want to loose your marker, gain some extra air on the basketball court or kick for home at the end of a 10km race, developing strong and powerful muscles is the key to success. This programme complexes heavy lifts where you can increase the loading and develop your absolute strength with a second exercises which will allow for a more explosive movement. This is a really effective training method and allows you to maximise the gains in your training. Complete 2-3 sessions each week.

Training Guidelines
Light Load – Fast Movement
Reps: 5-10
Load: 20-60% 1RM
Rest: 30s-120s
Tempo: Fast eccentric, no pause, fast concentric

Heavy Load – Attempted Fast Concentric Movement
Reps: 1-5
Load: 80-100%
Rest: 120-300s
Tempo: controlled eccentric, no pause, attempted fast concentric

Power Development Routine – Weeks 1-4