Power Training

Power training is a highly intense method of training which focuses on the ‘big three’ movements, as mentioned below. Power training with the three compound movements allows for a total body workout at a high intensity, which places elevated demands on the body. The two exercises mentioned at the bottom of the list, require skill and co-ordination in order to be performed correctly, as well as having a decent base of strength.

Base your training on the following compound movements:

• Squats
• Deadlifts
• Bench Press
• Power Cleans
• Snatches

A very popular way of training for power is to use the conjugated periodisation method, which sees various repetition ranges as well as sets, used each week. For example, two days of the week can be considered a ‘heavy’ day, whereas two of the other days per week are ‘lower weight’ days. On the heavier days, individuals training for power can use 1-3 reps during their sets on their exercises. On the days when lower weights are selected, it is in the individual’s interest to complete the repetitions as fast as possible, as this will increase their ability to develop force and power.

Accessory work is very useful in helping the main lifts of power training, as listed above. Bench press, squats and deadlifts are the main moves for power lifters. There are various other exercises which can help with these movements.

For help with bench press, consider exercises such as:

• Board presses
• Tate press
• Dips

Accessory movements for squats include:

• Stiff-legged deadlifts (SLDL)
• Good mornings
• Box squats

Exercises which should help with deadlifts:

• Deadlifts off a block
• Abdominal work

For people who wish to train for power three times per week, an example routine would be as follows. Using a two week rota; A-B-A in the first week and B-A-B in the second week:

Week 1
Monday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps

Wednesday – Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps

Friday – Workout A
Power cleans – 8 sets of 1 rep
Bench press – 5 sets of 5 reps
Squats – 3 sets of 10 reps
SLDL – 3 sets of 10 reps
Bicep curls – 3 sets of 10 reps

Week 2
Monday – Workout B
Deadlifts – 3 sets of 8 reps
Leg press – 5 sets of 5 reps
Shoulder press/military press – 5 sets of 5 reps
Close grip bench press (CGBP) – 3 sets of 10 reps

Wednesday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps

Friday – Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps

The above routine involves all of the main three exercises for powerlifters: bench press, squat and deadlift. The above routine also includes conjugated periodisation, rotating the repetition ranges and sets completed on the differing days of the week. Conjugated periodisation will allow for strength and power to be covered, as well as training in higher repetition and ‘mass’ ranges.