Power (Speed Strength) is the ability to exert maximal force in the shortest amount of time. Power is most efficiently increased through a combination of an increase in the amount of force that the muscle can produce and a decrease in the amount of time taken to produce that force.
The formula for power:
Power (P) = Force (F) x Velocity (V)
Two primary methods of training for power:
- High Velocity – Low Load
- High Velocity – High Load
Traditionally power has been developed in the weights room with the Olympic Lifts, Snatch, Clean and Jerk. Primarily the Olympic Lifts are referred to as High Load – High Velocity and can be very demanding and can take away recoverability from other aspects of your training. Because of this Mixed Power (MXP) should be implemented to optimize training effect while minimizing inroad on recoverability. The exception to this rule would be if you are training specifically for Olympic Weightlifting.