Power is an important part in almost every sporting activity, including CrossFit. The ability to move quicker, jump higher, be more explosive and run faster will also improve your strength and endurance.
Let’s look at 5 ways to develop power in the gym.
#1 - Train at higher speeds
Strength gains are specific to the speed at which you lift; plain and simple. It is very common in gyms around the country to progressively add more weight on the bar without any consideration of how fast the bar is moving. This is great for strength, but not for power.
If we look at what power is, we need to keep in mind that there is one very important part that most people forget about, VELOCITY. This is defined as distance / time – or how fast you can move something. The most important element to focus on in this formula is the time component. If you always lift heavy and slow you will be strong…but slow. To truly develop power and be a better, well-rounded athlete you must train the entire spectrum, from heavy and slow to light and fast.
#2 - Lower the Percentages
In order for your training to be more specific towards training power and specific strengths such as Strength – Speed and Speed – Strength you can’t train heavy all the time. The weight needs to be lowered to ensure that the VELOCITY of the lift is done fast enough to get the response from training you are looking for.
There are multiple different methods that can be used to utilize this in training, we will focus a percentage based approach. If you have an accurate estimate of your one rep maximum on a certain lift, you can use power focused percentages. Before you use percentages you must first have an accurate estimate of your max. You may either perform a 1-Rep Max Test or use a Rep Test. If using a Rep Test, plug your numbers into this formula (pictured):
When you are looking to develop Strength – Speed, Power, and Speed – Strength in the traditional lifts (Bench, Squat, Deadlift, Clean) we should be in the range of 40 to 60% of 1RM. There should be no sticking or failure on these reps! The weight should move smooth and fast throughout the entire range of motion. Sets range from 3 to 10 and reps range from 1 to 3. A general recommendation is to use sets of 2 on lower body lifts and sets of 3 on upper body lifts.
#3- Develop Raw Power and Starting Strength
An important factor when developing power is generating explosive movement from a static (still) position. Here are two great methods for this:
Concentric only lifts
Pause or dead stop exercises
A great example of a concentric only lift for the lower body is Front Squat from the rack. To perform this lift you need to set the catches, or safety bars at the bottom depth of your squat. Place the bar on the catches and load the bar from there. You will now position yourself under the bar, tighten up, take a big deep breath, and explosively drive the bar up. Drop bar back to the catches and repeat for the prescribed amount of reps
For the upper body use Bench Press from the rack. This lift has the same set up as above. Set the catches at the bottom of the movement. Take a position on the bench underneath the bar, tighten up, take a big deep breath, and press the bar up as fast as possible. Drop the bar back to the catches and repeat for the prescribed amount of reps.
A general recommendation is sets of 2 reps for the lower body and sets of 3 reps for the upper body. Use 40 – 60% for raw power development and >80% for starting strength. This method is very challenging even for the strongest athletes. Keep in mind you might struggle with the exercise to start with, so use light weight, until you get comfortable with the lift.
The pause or dead stop method involves taking traditional weight room or plyometric exercises and implementing a dead stop or pause. Whether it is the Bench Press, Squat, Split Jump, or Squat Jump the philosophy is the same. Lower the weight or your body in a controlled manner, pause at the bottom of the movement for at least 2 to 5 seconds to ensure that all momentum is lost, then explosively complete the movement. This method requires extreme discipline and concentration in order to pause, stay tight, and explode.
“Strength gains are specific to the speed at which you lift.”
#4 - Stretch Shortening Cycle – Plyometric Training
Most jumping and power activities involve a counter movement during which the muscles involved are first stretched rapidly and then shortened to accelerate the body or limb. An example of this is bending down before a squat jump when testing for a vertical, often called the “load phase”. With plyometric training and many other training modalities you want to follow the progression of simple to complex.
Single Effort – perform one rep of the exercise, “Stick” the landing with good mechanics. Reset yourself and repeat
Double Effort – perform two reps of the exercise, stick the landing with good mechanics. Reset yourself and repeat
Continuous Effort – perform all reps of the exercise in a continuous manner, stick the landing on the last rep with good mechanics
Example: Broad Jumps 3 sets of 6
Perform the first set as 6 sets of 1, sticking the landing after each rep
Perform the second set as 3 sets of 2, sticking the landing on every second rep
Perform the final set as 1 set of 6, sticking the landing on the last rep
Note: Constantly stressing the importance of sticking the landing will teach you to remain under control and be able to better absorb force. This is very important when it comes to change of direction and agility.
#5 - Ballistic Training
Ballistic exercises are acclerative, high velocity movements that involve an actual projection into space. This minimizes deceleration which is another important factor to consider in power development. In a 1RM lift as much as 24% of the lift is spent decelerating, or slowing the movement down. This is increased to as much as 52% when the lift was done with 80% of 1RM on a lift. Ballistic training all but eliminates any deceleration. In a research study it was found that 30% of 1RM resistance produced the greatest increase in force and power over the entire concentric velocity range of motion. As low as 15% resistance can be used in the form of Med Balls and other light implements. Here are some good upper and lower body ballistic exercises:
Bench Med. Ball Throws
Jump Squats
Overhead Med Ball Throw
Med Ball Chest Pass
Bench Med. Ball Throws
This exercise requires some equipment. The easiest and safest way to perform this lift is on a utility bench without arm supports from a bench press. Place yourself on the bench with a partner or coach on another bench or box behind the head position. Take a medicine ball from the chest and in an explosive manner, push the ball up in a chest press motion as fast and forceful as possible. Release the ball into the air at which point your partner will grab the ball, control it to slow it down and drop it back toward your out-stretched arms. Lower the Med. Ball to your chest and repeat for the desired number of reps. USE CAUTION with this exercise the first time it is done to make sure that you and your partner are working together. Start off with a lighter ball and slow the movement pattern down until both you and your partner are comfortable with tossing the Med. Ball and catching it back and forth.
Jump Squats
This exercise can be performed with a barbell, dumbbells, or a weighted vest. You can squat to full depth or quarter depth depending on what your goal of the exercise is. The biggest thing to be aware of is your landing upon jumping with the weight. Make sure that you land simultaneously on your whole foot under control with your hips back and your chest and head up. This is a great exercise weighted or unweighted, but make sure that there is not too much weight and that you can land properly on each rep.
Overhead Med Ball Throw
Use this exercise for its ability to promote hip extension. Start with standing tall with the Med Ball overhead. Squat down, touch the ball to the ground with straight arms, and explode up and back to propel the ball backwards overhead as far as possible. Make sure you have enough ceiling height to allow for maximal throws if indoors and a partner allows the ball to bounce rather than catching it in the air.
Med Ball Chest Pass
This is a great upper body explosive exercise. Start standing tall with the ball overhead. Squat down, touch the ball to the ground with straight arms, and explode up and out to propel the ball forward as far as possible using a chest pass motion.
Start with the Med Ball and the lower % loads when introducing Ballistic Movements to your athletes. Then progress towards 30% loads with the more advanced lifts such as Jump Squats and Bench Throws. Ballistic movements are a great tool in developing power as long as common sense is used to ensure the safety of you and/or your athletes.
Questions or for list of sources: contact kielholman@gmail.com
Article written by Kiel Holman in 2012 and edited in 2022.