Where you can see, that for most sporting actions, whether it is running, throwing, kicking or jumping you have a window of somewhere between 100 to 400 milliseconds to apply force.
Therefore, it’s very important that the firing frequency and the synchronization are optimized.
Power Training program: A practical approach
So, how do you incorporate a Power Training program into your overall plan?
As the saying goes ‘All roads lead to Rome’, similarly there are many approaches to rollout and structure your strength training program and power training program.
In a nutshell, I normally start out with
A period of strength development and maximum strength, which leads to improvements in the rate of recruitment and you are able to recruit more motor units after that strength training cycle.
After the completion of the strength training cycle follows a cycle focused on power production training. The rationale for that is, now that you have maximized the rate of recruitment and learned how to activate more motor units, you teach these motor units to be activated faster.
Concluding What does Power Training do
Whilst strength training focuses on overcoming resistance, power training focuses on overcoming resistance in the shortest period of time.
In order to plan and structure your power training, you need to understand the underlying principle of muscular activation.
If you want to improve your power production capabilities, in most of the cases you need to have a solid maximum strength period before transitioning into a power development period.