Power "is the ability to exert forces as quickly and explosively as possible" (like the photo of the wrestling throw shown above). A simple mathemathical equation (Power = Force x Velocity) demonstrates the two variables that are involved in power development and evaluation. The force one can exert on an object will be a contributing factor on power development.

Strength, for this reason is important, but is not the only means of improving power. Velocity is the second part of the equation. Remember that power is the ability to exert force as fast and explosively as possible. The rate of force production is what power is all about. The faster you can elevate an opponent/object will result in a higher power output. Training for power should be your ultimate goal; not hypertrophy (body building).

There are many different means of power training. Many of these methods have been brought to us from Eastern European coaches. Plyometrics, Olympic lifts, and medicine ball training are all excellent ways of targeting power development. Training for power also requires a periodized training plan. Plyometrics are a series of hops, bounds, jumps and any movement that elicits an eccentric (shortening) contraction immediately followed by a rapid concentric (lengthening) contraction.

They should be planned, monitored, and performed with optimal rest periods. Examples are box jumps, broad jumps, squat jumps, depth jumps, sumo squat jumps, etc. They should not be performed to exhaustion. Adaptation for power development happens on a neurological level, not muscular. Adequate rest periods are a must.

Olympic lifting is also an excellent way of improving power output as long as technique is correct. A common mistake that many athletes make is that they load on the weight. Their technique goes down, rate of force production decreases, and the lift does not benefit the athlete.

This is a topic that is almost impossible to discuss in such a short article. Additional articles will follow on other topics relating to strength and power. There are many aspects that need to be touched upon for athletes and coaches to fully understand for the proper development and execution of power training protocols. The bulk of your training should include plyometrics, medicine ball training, and Olympic lifting.

The victories go to the most explosive and powerful athletes, not the strongest.