Types Of Strength Training – Part 3 - Power | MuscleSquad

icon Oct 21, 2022 - Chris Billingham

Types Of Strength Training – Part 3 - Power


When looking at power as a physics issue, some maths comes along to help explain it. In its simplest form, the equation goes something like force times speed. Let's convert this to a sports example, and that could help shed some light on how power relates to our day-to-day situations. In boxing, you need to punch the other opponent to victory.

The force and speed behind that punch are important to ensure you have the right power within that punch. It takes the combination of both. Having fast jabbing punches won't come with a lot of energy, and a forceful yet slower uppercut won't be as impactful as a faster one.

That's why you can have a heavyweight boxer, over six feet and crossing 250 pounds of muscle that may not have actually powerful punches. They have the force but need to train up their speed. The opposite is true for those boxers in the welterweight class; they already have the pace but need to increase their force.

Whoever masters the combination of both will have the most powerful punches that can determine whether they come in the first place or not.

How does one train for power?

So we already know what is in the recipe for power: force and speed. Let's replace it with strength so we get a clearer picture of the training. First, take a step back and see where you are already sufficient. Are you already strong, maybe through physical labour, or are you a bodybuilder at the gym? Or are you limber, athletic and agile?

Be honest with yourself as you want to eventually focus on the weaker area first to bring yourself up to equal footing in both areas. If you need to improve your speed, then start with cardio-based activities. If you need to improve your strength, then hit the weights.

When you get to a better footing on both spectrums, three core exercises will continue to elevate your training in speed and strength. These are known as plyometric, dynamic effort and ballistic training.

Plyometric Training

This is your first dual training area, where it works to improve your speed and strength. It means having an exploding jumping movement as part of the exercise. At first, it works on stretching the muscles and then immediately contracts those muscles. Common examples range from clap push-ups, jumping rope or hopping, and even doing lunges. You may see it referred to as jump training, which is appropriate.

Ballistic training

Here you become similar to a bullet. Whether you're throwing yourself or an object, you're pushing it forward akin to an explosive projectile. Common examples are throwing items such as medicine balls or slamming them on the ground.

Dynamic Effort training

Here we're looking at weightlifting but not at your max weights. It's about using lower weights than you're used to but moving those weights around at much faster speeds. This can be bench pressing faster, picking up free weights, and doing punching exercises as quickly as possible.

Benefits of Power training

When you start focusing on building up your power in a combined effort, not just strength or speed separately, you will begin to notice your whole body working at a different level. You're working on connective tissue strengthening that isn't commonly done, which actually helps to improve your resilience and speed but helps prevent injury simultaneously.

You're also working on getting stronger, but you'll have improved mobility being built at the same time. This means being much more agile and fast on your feet instead of a lumbering hulk if you focus only on strength training.

  • Jul 04, 2023 - Stephanie Underwood

    Introduction to Functional Training + 7 Exercises

    We hear this word quite often in the fitness industry, but what is functional training? Functional training basically means training in a way that keeps you healthy and moving well for everyday life. It's the basic foundation you need in order to do all of the typical activities we do on a day to day or week to week basis, everything from dancing to cleaning the house or carrying shopping.

    With functional training, you’re simply practicing and refining movement patterns that you use repeatedly, often without even knowing it. This strengthens the body’s connection to the mind as well as your core control and body mechanics, so that it all comes naturally to you when you need it.

    Read More icon
  • Jun 22, 2023 - JY Sharif

    The Power of Progressive Overload: Unlocking Your Full Potential in Fitness

    Do you want to build muscle, or do you want to get stronger? Whatever your goal is, when it comes to achieving your fitness goals, there is one key principle that you need to be aware of: progressive overload. Whether you are a seasoned athlete or at the very start of your fitness journey, having an understanding and being able to effectively apply progressive overload to your training is key to your progression and will determine if you reach your goals or not. In this blog, we will explore what progressive overload is, why it is essential, and how you can effectively apply it to maximise your gains.

    Read More icon
  • Mar 16, 2023 - JY Sharif

    5 Ways To Break Through Weight Training Plateaus

    Progression in any pursuit is never linear, at the start of the journey you may see progress with every session and constant improvement, which provides you with the rewarding feeling keeping you coming back week after week. There will always come the point where that rapid progression halts and you reach your first plateau. This is the point that separates the wheat from the chaff, majority of people will hit this first wall, get discouraged and give up. On the other hand, those who persevere and push through this stage are the ones who will achieve their goals and attain mastery in their given pursuit. In this article, we will discuss how YOU can overcome training plateaus and provide 5 strategies you can implement to get you back on track and progressing once again!

    Read More icon

Leave a comment: