This type of session can consist of

many types of workouts, including lifting for maximal mechanical power, performing plyometrics,
using various medicine ball
workouts or a combination of
all of these. The key is to focus
on the resistance used and the
velocity of the movement. Highspeed movements incorporating
the stretch-shortening cycle are
vital for development of muscular power. Many elite power and
speed athletes need motor unit
recruitment related to the rapid
force development demands of an exercise. In the nonlinear set of
workouts, power development is important not only to athletes but
also to older individuals, where power and rate of force development
of a muscle apply to the majority of daily physical demands.
It has long been known that the key to these types of workouts is
that the trainee must be completely rested and capable of performing
at 90 to 100% of maximal effort. If the individual cannot perform at
this level, then it is better to use another workout protocol as previously discussed. Such workouts
should not be performed in any
sequence in which prior exercise has been done (e.g., sport practice,
cardio exercise) that results in significant fatigue. Also the number of
exercises in the workout should be minimized in order to optimize the
Sampleprotocol
Heavy Workout
Exercise Choice and Order
Squat or leg press
Bench press
Seated row
Abdominals
Low back machine or deadlift
Hamstring curl
Calf raise
Military press
Upright row
Arm curl
Number of Sets
2 to 4
Training Intensity
Warm-up set: 6 to 10 repetitions
at a 12- to 15RM load or
65% of the 1RM
Resistance: 3- to 5RM or 90 to
95% of the 1RM
Length of Rest Period
3 to 4 minutes
WOrkOut DeSign 95
Power and speed athletes, as well as individuals who have limited motor
unit pools, can benefit from various types of power training days.
Sampleprotocol
Power Workout
Exercise Choice and Order
Power snatch Power clean
Number of Sets
3 to 8 sets of 3-repetition sets performed maximally
Training Intensity
Warm-up set: None needed
Resistance: Maximal mechanical power training using 30 to 45% of the 1RM
or conventional loading using 60 to 70% of 1RM for loading ranges
Length of Rest Period
4 to 5 minutes or when completely rested so that successive sets can be
done at near-maximal power
Alternative Protocols
Other power development workouts can be used for this day, such as typical
plyometric training or medicine ball training
96    Optimizing Strength training
performance of each set. Adding too many exercises to this workout
routine will limit the development of power due to fatigue as the session progresses. In power training
the goal is maximal velocity and
power output in each of the training sets. This necessitates a greater
number of sets, few repetitions, more rest between sets to enhance
recovery, and fewer total exercises.