When I used to picture training for power, I imagined pulling a car down the street or lifting big tires for a strongman competition. You know, where the guys are built like barns, and they push, 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 the amount you are lifting, it's how fast you're moving the weight. You can power train big (like explosively pushing a car) or with no weight at all by simply using the weight of your own body.
Benefits of Power Training
-Power training exercises typically use either the full body, or one limb at a time (unilateral training). This technique improves muscular imbalance and is more functional. Isolation exercises (like the bicep curl) take a lot of time, and will only focus on one muscle. An exercise like the bench press, using two arms at a time (bilateral training) will always tend to be lifted more with the stronger side. You never balance out the strength in both limbs!
-Power training improves athletic performance. Everything from running, dance to sports.
-It's an effective program for weight loss and general fitness.
-Increases strength, and builds muscle.
-Increases flexibility, and range of motion.
-Many power exercises have a cardiovascular benefit.
-Improves reaction time, speed, co-ordination and agility.
-Strengthens bones, joints and connective tissue.
What are Power Exercises?
Actually, any exercise can be made into a power exercise by performing each rep "explosively." This means to lift the load as quickly as possible. However, there are specific power training exercises that are very effective:
1. Olympic Style Lifts
Olympic lifts can seem intimidating or "too hardcore," but really, they're some of the most effective weight lifting exercises because they tend to work everything, including the core. Deadlifts, clean and press, Good mornings, and snatch pulls are exercises you may want to check out to have an effective power training program.
2. Plyometrics
Push ups, squats and lunges are common plyometric exercises where the exerciser "springs" up out of the form. I'm sure at some point you witnessed someone doing push ups and clapping in between each one. The hands leaving the ground makes the push up a plyometric exercise. If you're not ready for it, or you have injured joints, try plyometric squats on a mini trampoline.
3. Compound One-Arm Exercises
If you were to squat down, pick one dumbbell up from off the floor, and come back out of the squat while performing a front raise you would be doing a compound, one arm exercise. This particular exercise for example, trains the lower body, shoulders, core, and by doing it all quickly, training for power. It's also challenging enough to get a great cardiovascular sweat!
Try to incorporate power training exercises into your existing program for better results and improved athletic performance.
