For a phase of power training to be both successful and safe a phase of strength training to develop controlled strength must first be undertaken. This strength phase should contain movement’s specific to the ultimate movements replicated in the sport or power movement. So if you are a Basketball player who recruits maximum power to sprint or jump, exercises like squats must be included to replicate pushing away from the surface bellow.

TRAINING TO INCREASE STRENGTH: The repetition range should be between 6-10 repetitions to failure, in a controlled tempo of around 3-4 (3 seconds on the effort and 4 seconds on the lowering phase). Aim to select at least 6 exercises in total and perform 3-4 sets per exercise. Read more.....

POWER TRAINING: It has been shown that a combination of fast high repetition explosive movements alongside short maximal efforts, are the best way to improve explosive power for sport. The focus should be performing the movement quickly but with maximum control over technique in both types. Aim to incorporate the following types of exercise into your sessions for around 2 times per week for 4 weeks following a period of base strength training. Read more.....