Being strong is one thing, but being powerful is a whole different ball game. Power is all about using your strength with incredible speed. It’s that explosive force that lets athletes jump higher, sprint faster, and change direction on a sixpence. Developing maximum power output and explosive strength is a must for anyone serious about athletic performance, from competitive powerlifters to weekend warriors.
At Speediance NZ, we know that building a truly athletic body means training for more than just brute strength. This guide will get into the principles of speed and power training, breaking down the best explosive exercises and key training methods to help you unlock your full athletic potential.
What Is Power Output and Why Is It So Important?
In the gym, power is all about how quickly you can show off your strength. It's the mix of force (how much weight you can shift) and velocity (how fast you can shift it). Think of it like this: a tractor can pull a massive load (that's high force), but it does it very slowly. A sports car, on the other hand, generates force very quickly to get up to high speeds. When we train, we want to be more like the sports car.
This ability to generate force in a flash is what we call explosive strength. It’s what separates a good athlete from a great one. Improving your maximum power output leads directly to better acceleration, a higher vertical jump, quicker reaction times, and more powerful movements in any sport you play. This kind of training is all about targeting your fast-twitch muscle fibres, the ones responsible for all your quick, powerful movements.
Key Training Principles for Maximum Power Output
You can't just accidentally become powerful; it takes a smart and specific approach to your training.
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Combine Heavy Strength and Speed Work: This is the bedrock of all speed and power training. First, you need to build a big "engine" with heavy strength training (working with 85-95% of your 1-rep max). This increases your potential to create force. Then, you have to teach that engine to run fast with speed work, using lighter weights (around 30-60% of your 1RM) and moving the bar as fast as you possibly can. One without the other just doesn't work.
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Implement Plyometric Training: Plyometrics are exercises that use your muscles' natural springiness to create explosive movements. Think of your muscles like a rubber band: when you stretch them quickly (like dipping before a jump), they store up elastic energy, which is then let go in a powerful contraction. Exercises like box jumps, depth jumps, and explosive medicine ball throws are vital for teaching your body to absorb and produce force in a hurry.
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Utilise Velocity-Based Training (VBT): This is a more high-tech method where you use technology to measure how fast you're lifting. Instead of just worrying about the weight on the bar, you focus on moving a certain weight at a target speed. This makes sure every single rep is done with maximum intent and power, which stops you from wasting energy and getting too tired. It’s a brilliant way to fine-tune your maximum power output in real-time.
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Incorporate Olympic Lifts: The snatch and the clean and jerk are the ultimate power exercises. These complex lifts teach your entire body to work as one synchronised unit to get a weight from the floor to overhead with incredible speed. They are second to none for developing full-body explosive strength.
The Best Explosive Strength Exercises
Here are some of the best exercises to work into your speed and power training programme.
Lower Body Power Movements:
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Trap Bar Jumps: A great exercise for building your vertical jump. The trap bar makes it safer and easier to get the hang of than a barbell jump.
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Bulgarian Split Squat Jumps: This builds explosive single-leg strength and stability, which is essential for running and cutting.
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Sled Pushes: A fantastic tool for improving acceleration and raw lower-body drive without the muscle-soreness-inducing lowering phase.
Upper Body Power Movements:
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Plyometric Push-Ups: By explosively pushing yourself off the ground, you teach your chest, shoulders, and triceps to produce force in a snap.
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Speed Bench Press: Using a lighter weight (50-60% of your 1RM), your only goal is to press the bar as fast as humanly possible on every single rep.
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Medicine Ball Rotational Throws: Develops powerful rotational force through the hips and core, a must for sports like golf, tennis, and martial arts.
Building Your Power Training Hub
To train for maximum power output effectively, having the right gear is a huge help. A smart resistance system like the Speediance Gym Monster 2.0 is a game-changer, as it can give you real-time feedback and let you pick the precise loads you need for speed work.
A sturdy Adjustable Bench is essential for exercises like the speed bench press and other explosive pressing moves. And when you're doing heavy lifts like deadlifts or power cleans, a high-quality Squat Belt provides the core stability needed to transfer force safely and efficiently. To keep your workout area clear for big movements, a Storage Rack helps keep your accessories organised and out of the way.
Get Expert Guidance on Your Fitness Journey
Ready to see what your body can really do? Applying these principles of speed and power training will help you build a body that's not just strong, but dangerously explosive. To see how smart fitness technology can boost your training, check out our full range of equipment or find some ideas in our library of guided workouts. For friendly, personalised advice on building your ultimate home gym and programming, please contact our team. We’re passionate about helping you achieve your goals.