All Goals
Force × velocity
Develop Power
Optimize rate of force development and explosive capacity
Overview
Power is the product of force and velocity — not just how much you can lift, but how fast you can express that force. It's the currency of athletic performance: jumps, sprints, throws, change of direction.
Body Systems
- Nervous
- Muscular
- Energy (ATP-PC)
Key Metrics
- Peak Power
- RFD
- Jump Height
Training Principles
- Intent
- Velocity Specificity
- Rate of Force Development
- Elastic Energy
Key Adaptations
What actually changes in the body when you train for this goal.
- Faster motor unit recruitment (high-threshold units first)
- Improved rate of force development (RFD)
- Enhanced stretch-shortening cycle efficiency
- Greater ATP-PCr system capacity
- Improved intermuscular coordination
Programming Notes
Practical guidelines for structuring training around this goal.
- Load: 30–70% 1RM for ballistic work; heavier for strength-speed
- Reps: 1–5 with maximum intent
- Sets: 3–6 per exercise
- Rest: full recovery (2–5 minutes) — power is fatigue-sensitive
- Cues: move the load as fast as possible on every rep