Power is one of the most important commodities in sport. It doesn't matter if you are strong if you can't unleash that strength quickly. Power is often describes as force times velocity.
If you're a boxer it doesn't matter if you bench 400 lbs and other impressive lifts if you can't release that strength quickly. There are some really soft hitting big number lifters. There are really hard hitting guys that can't bench 250 lbs. If you squat 500 lbs but can't explode that strength quickly you won't be able to dunk or sprint for that matter. Look at a pro golfer when he hits that big drive. Some who are ill informed will say that's technique. Technique will determine direction and placement but make no mistake that a long drive is an example of power.
Power is more important in sports than pure strength. Strength training does build power to an extent but never confuse power with strength. The term functional strength has been use for awhile yet it's meaning is misunderstood. Most just use the simplistic getting stronger is functional mantra. Functional strength term when used in it's proper context should be talking about increasing power toward an athletic goal.
How do you develop this speed power? First a partial derivative of strength training is an increase in power. As an athlete you should incorporate specific power exercises. Many who have never done Olympic lifts such as power cleans are surprised to find their sprinting speed and jumping ability go up dramatically. Truth be told Olympic lifting should have been labeled power lifting and power lifting; strength lifting. Sprints and jumps are power exercises. Throwing objects like a shot put or medicine balls increase power. Also hitting a heavy bag is another. Explosive pushups are also good. One of the things that first leave aging athletes is power not strength.
Maybe next time I will cover conditioning. A forgotten commodity in bodybuilding. All the strength and power is useless if an athlete gases because there is nothing in the tank.
We integrate both O-lifts and power lifts in our programs. Powerlifting is just that, POWER lifting. Power (ATP/CP) is usually no more than 3-1 or 5-1 in reps with 2-4min rest. O-lifts could be technically the same. If you took the two in terms of power measured by watts it would look something like this...
Power Development – based on work of John Garhammer PhD
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch* 3000 1750
2nd Pull** 5500 2900
Clean 2950 1750
2nd Pull 5500 2650
Jerk 5400 2600
Exercise Absolute Power (Watts)
100kg Male 75kg Female
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
