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Working Out to Increase Power

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Continuing our discussion on working out intentionally, we’ve covered the Stabilization Endurance Phase, the Strength Endurance Phase, Hypertrophy Stage, Maximal Strength, and now we’re introducing the Power Phase. Power is a phase that not everyone will incorporate into their programing because it is designed to increase the rate of force production (the speed of muscle contraction) - and not everyone will have that as a fitness goal. It’s important to move into this phase of training strategically because it requires using the stability and strength acquired in the previous phases of training. Because the goal of this training phase is increasing power, you’ll want to progress by increasing your volume (sets), intensity (load), and velocity. You’ll aim to stay in this phase of training for about four weeks before cycling back to either the Stabilization Endurance Phase, or the Strength Endurance Phase.

Sets, Reps, Intensity and Rest During Maximal Strength Phase

There are six parts to a Power Workout, and they’ll have their own reps, sets, tempo, training intensity, rest interval, frequency, duration and exercise selection. You’ll typically aim to be in this phase for 4 weeks. Here are the six parts:

  1. Flexibility: This is a super important aspect to help you stay mobile as you move.

    1. Reps: 10 - 15 reps

    2. Sets: 1-2 sets

    3. Tempo: Controlled

    4. Frequency: 3 - 7x/week

    5. Exercise Examples: Foam roll, and dynamic stretching

  2. Core: Having a strong core helps support our lumbar spine and is vital to any phase of training.

    1. Reps: 8-12 reps

    2. Sets: 2-3 sets

    3. Tempo: As fast as possible

    4. Rest Interval: 0-60 seconds between sets

    5. Frequency: 2-4x/wk

    6. Exercise Examples: 0-3 med ball throw

  3. Balance: This section is optional, and will depend on the goals you have.

    1. Reps: 8-12 reps

    2. Sets: 2-3 sets

    3. Tempo: Controlled

    4. Rest Interval: 0-60 seconds between sets

    5. Frequency: 2-4x/wk

    6. Exercise Examples: 0-3 balance-strength exercises like a single leg hop from side to side

  4. Plyometric Training: Depending on your goals, this is optional.

    1. Reps: 8-12 reps

    2. Sets: 2-3 sets

    3. Tempo: As fast as possible

    4. Rest Interval: 0-60 seconds

    5. Frequency: 2-4x/wk

    6. Exercise Examples: 0-3 plyometric-strength exercises like toe taps on a box jump.

  5. Speed, Agility and Quickness:

    1. Reps: 3-5 reps

    2. Sets: 3-5 sets

    3. Tempo: As fast as you can

    4. Rest Interval: 0-90 seconds between sets

    5. Frequency: 2-4x/wk

    6. Exercise Examples: 6-10 drills allowing maximal horizontal inertia and unpredictability like cone shuffles.

  6. Resistance: This is where the bulk of the training lays.

    1. Reps: 1-5 reps for strength, and 8 - 10 reps for power movements

    2. Sets: 3-5 sets

    3. Tempo: as fast as you can

    4. Intensity: 85 - 100% for strength moves, 10% of bodyweight or 30-45% of your one rep max for power movements

    5. Rest Interval: 1-2 minutes between pairs, and 3 - 5 minutes between circuits

    6. Frequency: 2-4x/wk

    7. Exercise Examples: 1 strength movement superset with 1 power movement, like a bench press with a med ball chest pass.

Workout for Power Training

If you’re ready for a power workout, give the one below a try.

Warm Up:

Foam Roll Calves, IT Band, Lats, one time each, for 30 seconds each muscle. Hold any tender area you find for 30 seconds as well. Dynamic stretching - banded later steps, walking luges - 1 set of 10 reps.

Core/Balance/Plyometric Work: Circuit style, no rest until the final exercise.

Med ball rotation chest passes - 2 sets of 8, as fast as you can

Single-Leg hop with stabilization - 2 sets of 8, medium pace, rest 60 seconds.

Resistance Work:

Bench Press (5 reps), superset with Med ball chest pass (10 reps) - 4 sets with explosive tempo, 2 min rest.

Lat Pull Down (5 reps), superset with Woodchop Throw (10 reps) - 4 sets with explosive tempo, 2 min rest.

Standing dumbbell shoulder press (5 reps), superset with Med Ball Scoop Toss (10 reps) - 4 sets with explosive tempo, 2 min rest.

Barbell squat (5 reps), superset with Squat Jump (10 reps) - 4 sets with explosive tempo, 2 min rest.

Cool Down:

5-10 Minutes on the treadmill doing a brisk walk, gradually reducing speed.

Foam roll calves, IT-band, Lats for 30 seconds each

Static Stretch calves, hip flexors, lats for 30 seconds each.

Try this workout, or write your own using this formula, and let me know what you think in the comments section below! And, I’ll be taking on a select few online personal training clients in the next coming weeks. If you’re interested in working together, DM me for the details.



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