POWER

• Reps: 3-8
• Rep speed: Fast
• % of 1RM: 0-80
• Fibers: Fast
• Rest periods: 2-3 minutes

Power training, also called "speed-strength training" is a fairly new equation in the weight room. Within the last decade, athletes in ballistic sports have begun to use explosive exercises to train their fast twitch fibers. The concentric phase of the exercise is performed as quickly as possible while remaining under control. Power training varies widely in resistance. Lower-body exercises(lunges, jump squats) can use no weight at all up to 30% of your 1RM. Upper-body exercises can be anywhere between 30% and 80%, depending on the muscles involved and the endurance of the athlete.

• Key Term: BALLISTIC - This term refers to an exercise in which the weight is propelled, such as from the hands(bench-press throws) or the body from the ground (jump squats). Propelling the weight helps to build power because you never have to slow the weight down, as you normally do when you reach the top of an exercise.
• STUDY IT: Research shows that during jump squats, power is maximized when subjects use a weight equivalent to 0% 1RM, or just their body weight, That's why FLEX recommends that you do jump squats sans a bar - use your body weight alone. This will not only boost power better than doing jump squats with a weighted bar, but will also save your lower back from th compression when you land.

POWER SPLIT

MONDAY	Leg power workout
TUESDAY	Chest, shoulders and triceps power workout
WEDNESDAY	Back and biceps power workout (includes deadlifts)
THURSDAY	Chest, shoulders and triceps strength workout
FRIDAY	Leg strength workout
SATURDAY	Back and biceps strength workout
SUNDAY	Off

POWER LEG WORKOUT

EXERCISE	WEIGHT	SETS/REPS	REST
Jump squats	0% 1RM	3/5	2-3 min.
Squats	30% 1RM	3/5	2-3 min.
Sprints	N/A	3/40 yards	2-3min.

 

 

 

 

 

"Fast, explosive training should only be performed once per week - or one workout per week - for each muscle group, the other workout should be performed with slower movement speed for recovery, strength or hypertrophy." - Dr. Eric Sternlicht, assistant professor of kinesiology at Occidental College

 

Power Foods

 

1. Herring
Why: This fish is one of the highest sources of creatine, which provides the quick energy your muscles need for explosive power; herring is a great protein source and it's rich in omega-3 fats.
When: Between-meal snacks.
How much: 3 oz provides 21g of protein and 2 g of omega-3 fats, and almost 0.5g of creatine.

2. Beets
Why: Beets are a rich source of betaine, which can significantly boost muscle power.
When: Lunch and/or dinner.
How much: 1 cup cliced beets provides 434 mg of betaine.

3. Spinach
Why: Good source of glutamine, octacosanol and betaaine.
When: As a salad with lunch and/or dinner.
How much: Half of a 10 oz bag(5 oz) supplies almost 800 mg of betaine.

 

Power Supplements

 

1. Betaine
Why: Research shows that this nutrient boosts muscle power in as little as two weeks.
When: Pre- and postworkout.
How much: 1,250 mg

1. Arginine
Why: Research shows that this amino acid boosts muscle strength and muscle power.
When: Immediately upon waking, 30-60 minutes before workouts, and 30-60 minutes before bed on an empty stomach.
How much: 3-5 g

1. Beta-alanine
Why: Can boost power by over 10%
When: Pre- and post workout
How much: 2-3 g