When I used to imagine training for power, I would envision pulling a car down the street or lifting big tires for a strongman contest. You know, where the guys are built like barns, and they push and pull and carry unbelievable amounts of weight. Well, I want to be strong, but I don’t need to be THAT strong!
Fortunately, that’s not power training at all! Power training isn’t how much you’re lifting, it’s how fast you’re moving the weight. You can train with strength (like explosively pushing a car) or without any weight simply using your own body weight.
Benefits of power training
-Power training exercises generally use the whole body or one limb at a time (unilateral training). This technique improves muscle imbalance and is more functional. Isolation exercises (like biceps curls) take a long time and will only target one muscle. An exercise like the bench press, using two arms at the same time (bilateral training) will always tend to lift more with the stronger side. You never balance the force on both limbs!
– Power training improves sports performance. Everything from running, dancing to sports.
– It is an effective program for weight loss and general fitness.
– Increases strength and builds muscles.
– Increases flexibility and range of motion.
– Many power exercises have a cardiovascular benefit.
– Improves reaction time, speed, coordination and agility.
– Strengthens bones, joints and connective tissue.
What are power exercises?
Actually, any exercise can be turned into a power exercise by performing each repetition “explosively.” This means lifting the load as quickly as possible. However, there are specific power training exercises that are very effective:
1. Olympic-style lifts
Olympic lifts may seem intimidating or “too hard,” but in reality, they are some of the most effective weightlifting exercises because they tend to work everything, including your core. Deadlifts, clean and press, Good morning, and snatch pulls are all exercises you may want to try for an effective power training program.
2. Plyometric exercises
Push-ups, squats, and lunges are common plyometric exercises in which the athlete “jumps” out of shape. I’m sure at some point you saw someone doing push ups and clapping between each one. Hands leaving the ground make the push up a plyometric exercise. If you’re not ready for it, or if you have injured joints, try doing plyometric squats on a mini trampoline.
3. One-arm compound exercises
If you were to squat, pick up a dumbbell off the ground, and come back out of the squat while performing a front raise, you’d be doing a one-arm compound exercise. This particular exercise, for example, trains your lower body, shoulders, core, and by doing it all quickly, trains for power. It’s also challenging enough to get you a big cardio sweat!
Try to incorporate power training exercises into your existing program for better results and better athletic performance.