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Power, Power, Power

by Jonathan Chaimberg
Jan 11th, 2011

One of the single most important qualities we train at APC is power. Force and speed seems simple enough, but you’d be shocked to see how it is neglected in most programs. In my program design, power is always placed in the beginning of a workout for a few reasons.
  1. I want my guys to be fresh when doing Olympic lifting or plyos. Doing strength or conditioning before will diminish power output in lifts and jumps.
  2. You want your central nervous system fresh. These lifts are very CNS intensive. Also, remember to do plyos before Olympic lifts. They also serve as a great warm up to hitting the lifts hard. After all, Olympic lifting is just jump training with load when you break it down.
Here are some different ways to increase power:
 
Plyos
 
Every program should have them, from box jumps, hurdles, hops, bounds, skips etc. Know the difference, but use them in almost every training.
 
Olympic Lifts
 
Even if you are a novice, there are variations of Olympic lifts that you can do. Don’t think you need bumper plates and a platform for it to be Olympic lifting, that’s moronic. Kettle bell swings and jump squats with weights are both beginner moves that can be done by most. One arm snatches and high pulls are a good place to start as well. For the first couple of years, all I had GSP do were one arm snatches and weighted jump squats. Since he was fighting so frequently, it was a good way to progress him. He liked it so much, he now has an Olympic lifting coach and is able to attempt pretty much most lifts.
 
Common Mistakes
  1. Not having proper form.  Florian, Jardine, and even GSP lack the flexibility to be able to complete certain lifts clean. It’s better to stay clear of those lifts and concentrate on others. They fight way too often to be spending so much time on getting better at just one lift – especially when flexibility is the problem, not skill or strength.
  2. Too many reps. Keep reps low. A good number is 3. We never do more than 5. It’s called power for a reason. More reps means breakdown in form as well as the need to lift lighter loads, which in itself defeats the purpose. Power is power. Endurance is endurance. 
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