In sports where sudden bursts of activity such as sprinting, jumping, and changing directions quickly are required, power development training is essential. However, prior to initiating power development training, you must have passed the preparatory phase of general training. The aim of general training is to build strength, muscles, and overall fitness. Once you have completed general training, you can focus on power development. Power is the combination of speed and strength and is required for sports like track and field, football, basketball, and the martial arts.

The 4 Methods of Power Development Training

The ultimate aim of power development training is to reduce the amount of time required to execute a certain amount of strength. Essentially, power development allows athletes to apply the maximum amount of strength in the shortest period of time. After developing a solid base of strength through sufficient general training, you can proceed to one or all of the 4 methods of power development training. If your body is not fully adapted, power development training is less effective and could in fact be dangerous.

Heavy strength training is one of the most basic ways to achieve power development. Untrained athletes can significantly increase power with heavy strength training through weight lifting. However, weight lifting is minimally effective for athletes who already have a solid base of strength training because they have already reached a plateau in strength. Once this plateau is reached, it’s necessary to resort to more advanced techniques in power development.

Explosive strength training, which is a variation of traditional resistance training, should be used after a plateau in power development has been reached through heavy strength training. The goal of explosive strength training is to move heavy weights as quickly as possible. To avoid injuring yourself when doing explosive strength training for power development, start out with light weights and slow movements. Over a period of several weeks you can gradually increase weight and speed.

Ballistic training is a power development method that also aims to increase explosive strength. Ballistic training forces your body to trigger fast-twitch muscle fibers so they contract quickly and forcefully. Some common exercises in ballistic training include jump squats, Olympic lifts, and bench throws. Throwing velocity, running speed, and vertical jump can be increased through ballistic training.

The goal of plyometric training in power development is for your muscles to generate the strongest contraction possible in the shortest amount of time. Plyometric training produces fast, powerful movements that help you to jump faster, hit harder, or throw farther, depending on what sport you play. Plyometric training is the best way to achieve sport-specific power development.

So which type of power development training is best for you? Athletes of most sports would benefit from a combination of all of these techniques. All four methods of power development training reduce the risk of injury in sports that require explosive bursts of activity and improve physical performance in fast-paced sports. Whatever your training goals may be, the bottom line is that power development training enables you to exert maximal strength in a short amount of time.