Developing Muscle Power
Muscular power (speed-strength) is the key to sports performance. Developing power in the gym means doing fast actions so that a muscle’s rate of force development is increased. Given that the greater the strength, the more power we can develop, it is crucial that strength be developed first with heavier loads, then the load lightened and the speed of contraction be increased progressively. However, once we have developed strength and then start developing power (speed-strength), we must continue to maintain strength by 1-2 sessions per week of strength training. The table below summarises the key factors to be considered when developing muscular power.
| Factor | Novice | Advanced |
|---|---|---|
| Muscle Action | Sport-specific | Sport-specific |
| Loads | 30-60% 1 RM | 30-60% 1 RM |
| Repetitions | 3-6 | 1-6 |
| Progression | Reassess 1RM every
2-4 weeks Increase load 2-10% |
Reassess 1RM every 2-3 weeks or
drop reps and increase intensity 2-10% |
| Sets | 1-3 | 3-6 |
| Exercise Selection | Multi-joint exercises | Multi-joint exercises |
| Free-Weights or Machines | Free weights and machines | Free weights |
| Speed of Movement | Fast with good technique | Fast with good technique |
| Rest between Sets | 2-3 minutes for multi-joint exercises (e.g. bench press)
1-2 minutes for single joint exercises (e.g. leg curl) |
2-3 minutes for multi-joint exercises (e.g. bench press)
1-2 minutes for single joint exercises (e.g. leg curl) |
| Frequency | 2-3 times/week with 48 hrs between sessions | 4-6 times/week depending on sport/event/training phase |
| Range of Motion | Complete or to individual tolerance | Complete or to individual tolerance |