Power Training Essentials: Boosting Strength and Speed for Athletes

[@TheMovementSystem]

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[@goldenknowledge5914]

I personally use this because im a busy worker and when I get back I dont have much brain power left. Short reps and long sets let me relax my brain more and probably do some schedule planning

[@trbeyond]

Recently switched to doing 3 sets of 3 reps around 90% 1RM and I’ve gotten stronger with less fatigue. It’s been great for in season triathlon training

[@adomasjasiukenas1425]

Isn’t it a classic Hepburn powerlifting rep/set scheme?

[@MarcosLacombe]

In most of the studies I've found about post-activation potentiation it's mentioned a decent rest time between the strength exercise and the plyometric one, and usually they take advantage of that increase in power for higher intensity plyometrics, but in the video you showed a low jump right after the lift. Was that for demonstration purposes only or do you think there's still an advantage of doing it with basically no rest in between?

[@TheMovementSystem]

I actually don’t know if it’s more effective to pair them with short rest or longer rest. I’ve seen the research suggesting 8-12 minutes between power and similar plyometric movements but in the college S&C setting I saw power pairings done lift short rest then jump then long rest. That’s also the way it’s programmed in my current program too. I incorporate both techniques power pairings with short rest and power exercises long rest then plyos in different phases of my own programs.

[@MarcosLacombe]

@@TheMovementSystem I personally pair it the opposite way. I feel like plyos with short rest after lift aren't really that explosive and elastic, which I feel like is very important for plyos, but I don't feel like I need that big of a rest after a set of a few bodyweight plyos to be able to lift heavy again, but that is me adjusting based on how I feel, not necessarily best practice.

[@bigchainring1977]

How about the plyo first and then the lighting weight?

[@consciousathlete]

Thank you for sharing this wonderful information sir! Loving you channel!👌🏾

[@TheMovementSystem]

You’re welcome!

[@zoobi27]

That's interesting ; I've been trying quite a lot of strength programs, mainly for powerlifting, and I've always realized that volume was a huge mistake. Just because it pumps out so much "nerve" energy and in the end even 3-4 days later when starting again you are still not 100% recovered. I have found studies suggesting that rep amount should always be

[@VegetaPrinceOfSaiyans]

There are also studies correlating volume with higher strength gains.

[@petar.dj98]

What do you thing of slightly more reps with slightly less weight? Like 10 or 12 sets of 2 with 80- 85%

[@williamcrooksii9139]

Ill start this up. How much of a break between sets? Also if I can't get two should I do a negative press on the second rep if I have the weight catchers there? Just lower it very slowly?

[@zannon7]

Hey,so I have 2 lower body days in my training schedule and 1 of them is a power day where I use more than 80% of my 1RM and maybe add a plyo in some of the exercises and the second day is where I use 50% or lower of my 1RM but I use higher reps and lower sets but do them at faster speeds Do you think this type of schedule can increase my sprint speed and vertical?

[@zannon7]

Ofc this is not the only training I do, these are just my lower body days :D

[@hariskurnianto9963]

how about women athlete, is the same percentage RM and number of repetitions?

[@GoatBirthaa]

Does 8reps 2 times makes sense ?

[@denisbeaulieu5600]

Thanks