Power training explained

Why it matters for everyone, not just athletes

For sport the link is obvious: jumping, sprinting, throwing, tackling and changing direction all depend on power. It matters for HYROX and hybrid athletes too, from the first steps of a sled push to the hip drive behind every wall ball.

Less obviously, power matters a great deal as you age. Research consistently shows that muscle power declines earlier and faster than muscle strength, and that it is closely linked with climbing stairs, getting up from a chair and catching your balance. Training it in your forties, fifties and beyond is one of the best investments you can make in staying independent later.

It also contributes to simply feeling athletic. Being able to hop onto a box, sprint for a bus or chase your kids round the park without feeling slow and heavy is worth a lot. And a session built around jumps, throws and swings feels very different from grinding out heavy sets, which keeps training fresh.

The main tools

Power exercises sit on a spectrum from light and fast to heavier and slower:

• Jumps: box jumps, broad jumps, squat jumps and hops, great for lower body power with little equipment. There is more in our guide to plyometrics.
• Throws: medicine ball slams, chest passes and rotational throws against a wall. Useful for the upper body and trunk, and very forgiving to learn.
• Kettlebell swings: a ballistic hip hinge that builds posterior chain power and conditioning. See the kettlebell swing guide for technique.
• Olympic lift variations: the power clean, hang clean and push press. Excellent, but technical enough to need coaching.
• Loaded jumps and fast lifts: trap bar jumps or speed squats with light to moderate loads, moved as fast as possible.
• Sprints and sled work: short accelerations and heavy sled pushes over 10 to 20 metres.

How to programme power work

Power training is about quality, not fatigue. Once your speed drops, you are no longer training power; you are just getting tired. The key rules:

• Low reps: usually 2 to 5 per set, or single jumps with a reset between each.
• Full rest: 1 to 3 minutes between sets, even if you do not feel tired.
• Maximum intent: every rep as fast and explosive as you can make it while holding good positions.
• Early in the session: straight after the warm-up, before heavy strength work or conditioning.
• Moderate total volume: 3 to 6 sets of one or two exercises is plenty.

A typical lower body session might open with 4 sets of 3 box jumps, move to 4 sets of 5 back squats, then finish with accessories. The jumps prime the nervous system and the squats build the strength that makes future jumps higher.

Track power differently from strength. Box height, jump distance, or the weight you can clean with crisp technique are all good markers. Devices that measure bar speed exist, but a tape measure and honest judgement do the job for most people.

Starting safely

Build strength and landing skill before going big. Before regular jumping, you should be able to squat your body weight comfortably for reps and land softly from a small hop with your knees tracking over your toes. Start with low boxes, step down rather than jumping down, and raise the height slowly.

Throws and kettlebell swings are good first steps for most people, because the load is light and the technique is simple. Olympic lifts are best learnt with a coach. If you have a history of Achilles or knee tendon problems, introduce jumping gradually and consider getting it checked first.

Older beginners can still train power. It might mean fast sit-to-stands from a box, quick step-ups or light medicine ball throws rather than box jumps, and that is a perfectly valid starting point.

How it fits into a week

One or two sessions a week with a power focus, or a short power block at the start of two strength sessions, is enough for most people. Pair lower body power with lower body strength on the same day rather than scattering jumps throughout the week, so your legs get proper recovery in between.

Runners and HYROX athletes should avoid putting jumps the day before a key run. Tired legs make jumps sloppy, and sloppy landings are where plenty of niggles begin.

At Lycan Strength, the Full Body, Upper and Lower classes build the base strength that power depends on, and every class is scaled to the person. The class timetable has the current times.