Best Program Design for Strength and Power

Strength and power exercises are critical for high power athletes such as throwers, jumpers and sprinters. Performance in basic strength exercises such as deadlift and bench press are highly correlated to performance in basic athletic events. Current training philosophy is that athletes should train movements and not muscles. Greek researchers showed that strength gains were similar when training strength and power on separate days compared to during the same workout. Power increased best when training strength and power on separate days. This was a small study conducted over six weeks, so the results may not have practical application to experienced power athletes.

Source: Journal Strength Conditioning Research, published online February 24, 2015

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