If you’re reading this blog, you’re likely curious about two key questions:
How can I move faster on the field?
How can I get stronger and minimise injuries?
There’s a common misconception that weightlifting slows athletes down. While there’s a grain of truth in this, it’s mostly a false due to not following the right program.
“Misconception that weightlifting slows athletes down.”
In this four-part series blog, I’ll reveal the program that professional athletes use to enhance both strength and speed. I’ve broken it down into four training methods to help you understand the rationale behind each one:
- Power Training
- Strength and Muscle Hypertrophy Training (click here)
- Plyometrics (click here)
- Balance and Stability (click here)
This post will focus specifically on Power Training.
Power Training
In physics, Power = Force Displacement / Time. In simpler terms, it’s about lifting heavy weights as quickly as possible. Power training is crucial because it directly impacts your force output on the field. The more powerful you are, the higher you can jump, the faster you can run, and the quicker you can change direction. Essentially, you become more explosive.
Key exercises designed to develop your lower body power.
1) Velocity-Based Training (VBT) Using Squat
In the following video, I am performing a heavy squat with speed. Notice that I pause at the bottom of the squat for 1 second before pushing the weight up as fast as I can. This exercise enhances power development for athletes and for those looking to improve explosive strength.
2) Box Jump
Do the box jumps as a superset after the VBT squat. Doing these will boost your lower body power and explosive strength both vertically and horizontally. The box jump can be progressed by using weights, such as a weighted vest or dumbbells.
3) Lower Body Power Development Drills
Dosages:
During the off-season: 6-8 reps, 3-6 sets. Once a week.
During the pre-season: 5 reps, 3-5 sets. Twice a week. (Less volume but higher intensity by using heavier weight for the VBT squat and using a higher box/hurdles for more carryover into sports qualities.)
During the season: 5 reps, 2-3 sets. Once a week. (Focus on using heavy weights for the VBT squat and a higher box/hurdles like during the pre-season, but with half the volume to minimise fatigue.)
2-3 minutes of rest between sets to ensure maximum power output and not affected by fatigue.
Reasoning behind the dosages:
During the off-season: When you first start a program, your body needs to adapt to the new force and learn the skills. Hence, we start with a lower intensity/weight, but we gradually increase the intensity and volume (number of reps and sets) over the weeks. Athletes can handle more volume during the off-season because they are not affected by the load from training and matches.
In the pre-season: The goal is to increase intensity by lifting heavier weights as the athlete aims for peak performance development heading into the season.
During the season: Due to the congested training and match schedule, the aim is to maintain physical attributes. Therefore, the volume of exercise is reduced.