Training for speed and power in sport and fitness
Training for speed and power in sport and fitness

Start this free course now. Just create an account and sign in. Enrol and complete the course for a free statement of participation or digital badge if available.

Free course

Training for speed and power in sport and fitness

3.3 Developing power: weight training

In strength and conditioning, it is important to prescribe the correct intensity/load (i.e. % of repetition maximum (RM), number of repetitions, sets and amount of rest in relation to the training goal to gain maximum results). Table 2 shows that for power, high load and relatively few repetitions are recommended.

Table 2 Training principle recommendations for training goals

Training goal

Load

(% of 1RM)

Repetitions Sets Rest
Maximal strength ≥ 85 ≤ 6 2–6 2–5 minutes
Power single-effort event 80–90 1–2 3–5 2–5 minutes
multiple-effort event 75–85 3–5
Hypertrophy 67–85 6–12 3–6 30–90 seconds
Muscular endurance ≤ 67 ≥ 12 2–3 ≤ 30 seconds
Source: Sheppard and Triplett (2016)

A single-effort event is where one maximum-power effort is required (i.e. shot put, high jump, power lifting). A multiple-effort event is one where repeated maximum-power efforts are required (i.e. rugby, volleyball).

For power, the type of exercise is also important to achieve training goals. In this section you will consider some examples of weight-lifting exercises that are suitable for developing power. As you would expect, given the definition of power, such exercises involve fast, explosive movements; you will investigate some of these in Activity 6.

Activity 6 Being explosive in the gym

Timing: Allow 10 minutes for this activity

Watch Video 6 in which you will see several weight-lifting exercises designed to develop power. Which exercises would be most appropriate for developing explosive leg power? Watch from 02:32 (‘Once you have a basis of strength …’) to 03:35 (‘… high-velocity power output movement’).

Video 6: Weight-lifting to develop power [Tip: hold Ctrl and click a link to open it in a new tab. (Hide tip)]

To use this interactive functionality a free OU account is required. Sign in or register.
Interactive feature not available in single page view (see it in standard view).

Discussion

In Video 6 you see a variety of exercises being performed, including power cleans, power snatch and squat jumps. What all these exercises have in common is that they’re performed with fast, explosive or jumping movements – so they differ from more traditional weightlifting exercises which tend to be performed more slowly. Explosive exercises require relatively more technical input from a qualified strength and conditioning coach. Weight training exercises to develop power include Olympic lifts (such as snatch, clean and jerk). Squat jumps, the snatch and the clean are very effective at developing explosive leg power for sprinting.

E236_2

Take your learning further

Making the decision to study can be a big step, which is why you'll want a trusted University. The Open University has 50 years’ experience delivering flexible learning and 170,000 students are studying with us right now. Take a look at all Open University courses.

If you are new to University-level study, we offer two introductory routes to our qualifications. You could either choose to start with an Access module, or a module which allows you to count your previous learning towards an Open University qualification. Read our guide on Where to take your learning next for more information.

Not ready for formal University study? Then browse over 1000 free courses on OpenLearn and sign up to our newsletter to hear about new free courses as they are released.

Every year, thousands of students decide to study with The Open University. With over 120 qualifications, we’ve got the right course for you.

Request an Open University prospectus371