Power training: too neglected in strenght training, but essential for performance
Introduction
In most gym programs, the focus is on muscle gain or maximum strength. However, a fundamental element of physical performance is often overlooked: muscular power.
Whether it's to run faster (for short or long distances), jump higher, or change direction efficiently, power is at the core of performance. And yet, it remains largely underexploited in traditional programs.
What is power?
In practice, muscular power corresponds to the ability to produce high force in a very short time.
Power = Force x Speed
Why is power essential for performance?
1. A major determinant of athletic performance
Scientific literature shows that power is strongly correlated with:
- sprint speed
- jump height
- changes of direction
It's not just strength that matters, but the speed at which you can express it.
2. Specific neuromuscular adaptations
Power training allows for:
- better motor unit recruitment ("switch" that activates a group of muscle fibers simultaneously)
- an increase in Rate of Force Development (RFD) (which corresponds to the speed at which a muscle can produce force)
- improved neuromuscular coordination
These adaptations are poorly developed with conventional slow training.
3. Direct transfer to the field
Unlike some isolated strength exercises, power training:
- improves real athletic movements
- develops fast and functional movements
Why is this training neglected in the gym?
1. Too much focus on hypertrophy
Classic programs revolve around: 8 to 12 repetitions, slow tempo
Result: little speed work
2. Lack of knowledge
Many believe that: "lifting heavy is enough to perform well"
False: without speed, force remains limited in application.
3. Fear of explosive exercises
- plyometrics
- fast movements
- weightlifting
Yet, with good technique, they are safe and very effective.
How to develop power?
1. Moderate loads + maximal speed
- 30–60% of 1RM (Load with which a person can only perform one repetition)
- explosive execution (fastest possible movement)
Examples:
- squat jump
- explosive bench press
2. Plyometrics
- box jump
- drop jump
- bounding
Improves the muscle's stretch-shortening cycle.
3. Weightlifting and derivatives
- power clean
- snatch
- high pull
Excellent for producing maximal power
4. Sport-specific training
- sprints
- changes of direction
- throws
Allows direct transfer to performance
To remember
Power is:
- different from strength
- essential for performance
- specifically trainable
A complete program should include:
- strength
- hypertrophy
- power
Conclusion:
Being strong isn’t enough. What truly matters for performance is how quickly you can express that strength.
Sources:
- Suchomel TJ et al. “The Importance of Muscular Strength in Athletic Performance”
- Cormie P et al. “Developing Maximal Neuromuscular Power”
- Aagaard P et al. – Rate of Force Development and neural adaptations
- Markovic G – Effects of sprint and plyometric training on muscle function and athletic performance, 2007
- Markovic G - Does plyometric training improve vertical jump height? A meta-analytical review, 2007
- Effects of plyometrics training on lower limb strength, power, agility, and body composition in athletically trained adults (2025)
- Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed (2017)
- The Effects of Strength, Plyometric and Combined Training on Strength, Power and Speed (2023)
- Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed (2021)