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| Strength & Power |
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Strength is the maximal force a muscle or group of muscles can generate at a specified velocity.
Power is the time rate of doing work, more or less the ability to quickly and rapidly apply strength.
An easy way to differentiate the two is that strength is generally the most weight a person could move while performing an exercise such as the bench press or squat, without controlling speed. Power is generally the most weight a person could move while performing a rapid exercise such as the clean or snatch.
There are many factors controlling both strength and power, but typically a larger muscle is stronger, though it may not be more powerful.
Training for strength and power is extremely crucial for sport performance, where it is often the stronger and more powerful individual that wins.
Training protocols for each are fairly similar, though the exercises vary greatly.
It is worth noting no exact set and repetition range exists. There is no magic number to best develop one's strength or power.
Typically strength training involves 2-6 sets with 6 or less repetitions. Power training is generally lower in volume to maximize the explosive/rapid movement. Power training typically has 3-5 sets with either 1-2 (single effort events) or 3-5 (multiple effort events) repetitions.
For both strength and power training, 2-5 minutes rest is recommended between sets to ensure optimal performance.
Other protocols exist for pure muscle size (hypertrophy) or muscular endurance. It is important the program is individualized to meet your individual goals.
Click here to see the Fettle Training resistence training methodology.
If you are interested in learning more about strength/power training and how to optimize your progress, please do not hesitate to contact me.
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Last updated on: 4/20/09
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