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