WEIGHT TRAINING PART III. POWER

Power training is where you use muscular contraction which build strength and size of skeletal muscles.

This training aims to develop fast powerful movements. Repetitions between 4-6 with medium to heavy loading around 80 – 90 % of 1RM (Repetition Maximum).

Sports that implements power training such as Sprint, shot put, Javelin etc.  

Very important to do it until fatigue in designing a strength training program. The best strength result appears from working with 4-6 repetition. If you go over this repetition then this training method turns into hypertrophy 8-12RM http://www.speedandstrength.co.uk/ᗯeigᕼt-tᖇᗩiᑎiᑎg-ᑭᗩᖇt-ii-hypertrophy/ and beyond that repetition will be muscular endurance http://www.speedandstrength.co.uk/ᗯeigᕼt-tᖇᗩiᑎiᑎg-ᑭᗩᖇt-i-edurance/ 

The recovery time between sets will require 3-5 minutes which you may find boring but your muscles need this time to recover and perform the best at next set.

Major muscle Exercise

Pectoralis Major – Flat or decline bench press

Pectoralis Minor – Incline bench press

Medial Deltoids – Dumbbell side laterals

Posterior Deltoids – Standing dumbbell bent laterals

Anterior deltoids – Front dumbbell raises

Biceps Brachii – Standing or seated dumbbell curls

Triceps Brachii – Triceps press down on cable machine or triceps dips

Latissimus Dorsi – Dumbbell rows with one arm

Quadracep – Seated leg extension

Hamstring -Seated/Standing leg curls

Calves – Calf raises