Originally Posted by AKIRA

I am being certified through NASM and one of the stages is power, naturally. Anyway, in the resistance training chapter, the power workouts listed are just, well, odd. They dont seem to be very "powerful."

Examples include, throwing a medicine ball against a wall as fast as you can and catching it, a body squat, but explosively shooting up into a jump (called a tuck jump), stepping up onto a stepper then leaping up into the air, then repeat, or putting a medicine ball overhead and then throwing it forward (called a soccer ball throw)

I suppose I am a rookie when it comes to these "power" workouts cuz I just dont understand why they are called power. Sure its fast and there is some resistance, but it doesnt seem powerful...

Originally Posted by MuscleM4n

sounds more like 'pansy' workout to me.....pathetic.

Originally Posted by MuscleM4n

what so you are saying body squatting is a hardcore workout?

Originally Posted by MuscleM4n

no i don't need to learn that.


Squats with heavy weight relative to me is all i need to grow...but otherwise on different subject matters i do have a lot to learn.

Originally Posted by MuscleM4n

i have put on 8lbs in the last month.

I am not close minded you cannot judge me on a few posts in this thread alone.

Originally Posted by MuscleM4n

I am not argueing with you mate.

If you have a headache go take some aspirines


What you said about 'i am too much in to bodybuilding anecdotal evidence' i admit this.

Originally Posted by MuscleM4n

i have put on 8lbs in the last month.

I am not close minded you cannot judge me on a few posts in this thread alone.

Originally Posted by PreMier

I love skinny people. I can gain 8lbs a day!

Originally Posted by buildingup

Yeh we figured that from your pics, most people gain less but most of it being lbm not fat

Originally Posted by P-funk

power in a basic form force x velocity. If the defenition of strength is the ability to overcome load then power is the speed at which one can impose this strength. There is no time elemnt with strength. There is a time element with power.

If you have 2 people and person (a) deadlifts 315lbs in 5sec whiler person (b) deadlifts 315lbs in 2 sec they both have similiar strength however person (B) is displaying a greater amount of power.

As far as power training most power lifters will use 60-80% of their 1RM on a given exercise and try and impose maximum effort on the bar for 2-3 reps usually making up the volume of work by doing a high amount of sets 8-12 and keeping thier conditioning up by using a shorter rest interval, 30-45sec. So if you bench press 100lbs for a 1RM. Then you would train your speed (power) with 60lbs x 2 reps x 10 sets with 30sec. rest.

Olympic lifters are pretty much as powerful as it gets since everything has to happen in hundreths of a sec to make a successful lift.

True power training however needs to have a release! In olympic lifting of powerlifting there is no release of the bar. You are still exercting maximum force and then having to decelerate the weight. So for most athletic type training power training will be done with a medecine ball or with plyometrics since their is no deceleration of load, only acceleration. Typically the recommendation is to use a med. ball that is 10% of the athletes Body weight. So, a 200lb football player would do med. ball chest passes with a 20lb med. ball. Jump squats and other plyometrics are used to train hip power since once you leave the floor you are no longer accelerating and gravity takes its effect. Once you feet leave the floor you loose power.

Another way that power training can be employed is through supersetting a strength exercise and a power exercises. Something like a maximum effort squat with a rep range of 2-5 reps followed immediatly by 12 BW jump squats. Or a max effort bench press of 2-5 reps followed immediatly by 12 med ball chest passes with a med ball 10% of athelets BW. The strength exercise is going to max the athlete out and recruit as many motor units as possible. When you then go to perform a power exercise, you are asking those motor units that have just been recruited to then fire at an extremly fast/high rate. The idea being to train the CNS to reponds quickly and apply maximu power as fast as possible.

hope that helped a little.

Originally Posted by MuscleM4n

sounds more like 'pansy' workout to me.....pathetic.

Originally Posted by P-funk

power in a basic form force x velocity.

Originally Posted by P-funk

If you have 2 people and person (a) deadlifts 315lbs in 5sec whiler person (b) deadlifts 315lbs in 2 sec they both have similiar strength however person (B) is displaying a greater amount of power.

Originally Posted by P-funk

As far as power training most power lifters will use 60-80% of their 1RM on a given exercise

Originally Posted by P-funk

and try and impose maximum effort on the bar for 2-3 reps usually making up the volume of work by doing a high amount of sets 8-12 and keeping thier conditioning up by using a shorter rest interval, 30-45sec. So if you bench press 100lbs for a 1RM. Then you would train your speed (power) with 60lbs x 2 reps x 10 sets with 30sec. rest.

Originally Posted by P-funk

Olympic lifters are pretty much as powerful as it gets since everything has to happen in hundreths of a sec to make a successful lift.

Originally Posted by P-funk

True power training however needs to have a release! In olympic lifting of powerlifting there is no release of the bar. You are still exercting maximum force and then having to decelerate the weight.

Originally Posted by P-funk

So for most athletic type training power training will be done with a medecine ball or with plyometrics since their is no deceleration of load, only acceleration. Typically the recommendation is to use a med. ball that is 10% of the athletes Body weight. So, a 200lb football player would do med. ball chest passes with a 20lb med. ball. Jump squats and other plyometrics are used to train hip power since once you leave the floor you are no longer accelerating and gravity takes its effect. Once you feet leave the floor you loose power.

Originally Posted by P-funk

Another way that power training can be employed is through supersetting a strength exercise and a power exercises. Something like a maximum effort squat with a rep range of 2-5 reps followed immediatly by 12 BW jump squats. Or a max effort bench press of 2-5 reps followed immediatly by 12 med ball chest passes with a med ball 10% of athelets BW. The strength exercise is going to max the athlete out and recruit as many motor units as possible. When you then go to perform a power exercise, you are asking those motor units that have just been recruited to then fire at an extremly fast/high rate. The idea being to train the CNS to reponds quickly and apply maximu power as fast as possible.

Originally Posted by AKIRA

I am being certified through NASM and one of the stages is power, naturally. Anyway, in the resistance training chapter, the power workouts listed are just, well, odd. They dont seem to be very "powerful."

Examples include, throwing a medicine ball against a wall as fast as you can and catching it, a body squat, but explosively shooting up into a jump (called a tuck jump), stepping up onto a stepper then leaping up into the air, then repeat, or putting a medicine ball overhead and then throwing it forward (called a soccer ball throw)

Originally Posted by CowPimp

Muscle man, you can induce hypertrophy via power-based workouts. 8-12 repetitions with a 4-1-2 tempo and 60 second rest intervals with each body part done once per week is not the only way to gain mass.