Power (High-velocity) Training: Introduction

Introduction to Power Training and High-Velocity Exercise: A Comprehensive and Continuing Education Credit Approved Training Course

Power training is a specialized form of strength training that emphasizes the development of high-velocity movements. This course presents an in-depth investigation of power training principles, with applications for enhancing sport-specific performance, optimizing rehabilitation outcomes, and improving functional capacity across diverse populations.

Designed for movement and health professionals, this course reviews the evidence supporting power training and provides practical guidance for its integration into exercise program design.

Course Overview

Power training is distinct from traditional strength training in that it prioritizes movement speed over maximal load. The primary goal is to enhance explosive performance, such as sprinting, jumping, throwing, and rapid lifting, through the development of neuromuscular adaptations that support high rates of force development .

This course includes a comprehensive systematic research review, exploring:

• Neural adaptations specific to high-velocity strength training
• Muscle morphology changes, including fiber-type adaptations and tendon behavior
• Hormonal responses, both acute and chronic, to power-focused resistance training
• Comparative effectiveness of traditional strength training and power training strategies
• Evidence-based recommendations for acute variables: repetition range, intensity, rest intervals, set volume, training frequency, and velocity-specific cueing

The review also highlights counterintuitive findings, such as:

• Bodyweight and light load exercises may outperform barbell-loaded exercises for improving movement velocity
• Olympic lifts may not be the most effective choice for all populations seeking power development

Brookbush Institute Position Statement for Power Training

A combination of max strength and power training is likely ideal for improving high-velocity activity performance. When training specifically for power (maximum velocity and speed), repetition velocity is the most important acute variable. Further, repetitions should include a stretch-shortening cycle and a force-velocity curve that is analogous to the activities being trained for. Generally, this implies that power training repetitions should include a quick eccentric load, an amortization phase , a follow-through (no deceleration to stay on the ground or hold on to an object), and soft catches and landings. Load should be limited to the amount of resistance that can be used without decreasing velocity. Research implies that ideal acute variable recommendations for power exercise are 3-5 sets/muscle group and 3-10 repetitions/set, performed until velocity decreases.

Frequently Asked Questions (FAQs)

What is meant by power training?

• Power training refers to a category of strength training designed to enhance the ability to generate force rapidly. In biomechanics, power is defined as Force × Distance / Time, making power training distinct from traditional resistance training by prioritizing movement velocity over maximal load. Power training is commonly used to improve performance in activities such as sprinting, jumping, throwing, and explosive lifting.

What type of training is best for power?

• The most effective power training includes high-velocity resistance exercises that incorporate a rapid eccentric contraction, a short amortization phase, and an explosive concentric phase with follow-through (e.g., jump, throw, or release). Examples include plyometric drills , medicine ball throws , ballistic push-ups , and depth jumps . Research suggests that bodyweight or lightly loaded exercises performed at maximal speed may be more effective than heavy lifts for developing power, especially when the goal is to shift the force-velocity curve .

Does power training build muscle?

• Power training can result in modest hypertrophy, but it is not primarily designed for muscle growth. The adaptations are more neurological and functional including increased motor unit recruitment , improved rate of force development (RFD), and better intermuscular coordination . While some muscle fiber adaptations occur, particularly in fast-twitch fibers, power training is not a substitute for hypertrophy-specific protocols when the primary goal is muscle mass.

How is power training different from strength training?

• While both power and strength training involve resistance, their objectives and loading strategies differ. Strength training focuses on maximal force production, typically with slower movement speeds and heavier loads (e.g., 3-6 RM). Power training emphasizes movement speed and explosiveness, using lighter loads or bodyweight and targeting velocity adaptations. The neuromuscular and hormonal responses also differ between these two approaches.

Can beginners safely perform power training?

• Yes, with appropriate progression and instruction. Beginners can start with low-impact plyometric movements and bodyweight exercises emphasizing control, landing mechanics, and safe deceleration. As movement quality improves, progression to higher velocity and more complex patterns can be implemented. Structured regressions and cueing strategies are essential to reduce injury risk while maximizing benefit.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional power training courses:

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercises

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    • Co-contraction
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    • Stretch Shortening Contractions
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    • Tendon Stiffness
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    • Pre-stretch
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    • Pre-stretch Additional Factors
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    • Fiber Types Proportions and Rate of Force Development
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    • High Velocity Training to Retain or increase Type IIx Fibers
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    • More Complex than Type IIx
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    • Muscle Architecture
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    • Hormones and Power
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99. Argus, C. K., Gill, N. D., Keogh, J. W., Hopkins, W. G., & Beaven, C. M. (2009). Changes in strength, power, and steroid hormones during a professional rugby union competition. The Journal of Strength & Conditioning Research, 23(5), 1583-1592.
100. Hakkinen, K., Pakarinen, A., Alen, M., Kauhanen, H., & Komi, P. V. (1988). Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of applied physiology, 65(6), 2406-2412
101. Stoessel, L., Stone, M. H., Keith, R., Marple, D., & Johnson, R. (1991). Selected physiological, psychological and performance characteristics of national-caliber United States women weightlifters. The Journal of Strength & Conditioning Research, 5(2), 87-95.
102. Crewther, B. T., Lowe, T., Weatherby, R. P., & Gill, N. (2009). Prior sprint cycling did not enhance training adaptation, but resting salivary hormones were related to workout power and strength. European journal of applied physiology, 105(6), 919.
103. Crewther, B. T., Cook, C. J., Lowe, T. E., Weatherby, R. P., & Gill, N. (2011). The effects of short-cycle sprints on power, strength, and salivary hormones in elite rugby players. The Journal of Strength & Conditioning Research, 25(1), 32-39.
104. Häkkinen, K., Pakarinen, A., Kyröläinen, H., Cheng, S., Kim, D. H., & Komi, P. V. (1990). Neuromuscular adaptations and serum hormones in females during prolonged power training. International Journal of Sports Medicine, 11(02), 91-98.
105. Peltonen, H., Walker, S., Hackney, A. C., Avela, J., & Häkkinen, K. (2018). Increased rate of force development during periodized maximum strength and power training is highly individual. European journal of applied physiology, 118(5), 1033-1042.
106. Elliott BC, Wilson DJ, Kerr GK. A biomechanical analysis of the sticking region in the bench press. Med Sci Sports Exerc 1989; 21: 450–62
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107. Wisloff U, Castagna C, Helgerud J, et al. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. Br J Sports Med 2004; 38 (3): 285–8
108. Sleivert, G., & Taingahue, M. (2004). The relationship between maximal jump-squat power and sprint acceleration in athletes. European journal of applied physiology, 91(1), 46-52.
109. McBride, J. M., Blow, D., Kirby, T. J., Haines, T. L., Dayne, A. M., & Triplett, N. T. (2009). Relationship between maximal squat strength and five, ten, and forty yard sprint times. The Journal of Strength & Conditioning Research, 23(6), 1633-1636.
110. Thomas, C., Jones, P. A., Rothwell, J., Chiang, C. Y., & Comfort, P. (2015). An investigation into the relationship between maximum isometric strength and vertical jump performance. The Journal of Strength & Conditioning Research, 29(8), 2176-2185.
111. Stone, M. H., O'Bryant, H. S., McCoy, L., Coglianese, R., Lehmkuhl, M. A. R. K., & Schilling, B. (2003). Power and maximum strength relationships during performance of dynamic and static weighted jumps. Journal of Strength and Conditioning Research, 17(1), 140-147.
112. Kraska, J. M., Ramsey, M. W., Haff, G. G., Fethke, N., Sands, W. A., Stone, M. E., & Stone, M. H. (2009). Relationship between strength characteristics and unweighted and weighted vertical jump height. International Journal of Sports Physiology and Performance, 4(4), 461-473.
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113. McBride, J. M., Triplett-McBride, T. R. A. V. I. S., Davie, A., & Newton, R. U. (1999). A comparison of strength and power characteristics between power lifters, Olympic lifters, and sprinters. The Journal of Strength & Conditioning Research, 13(1), 58-66.
114. Ugrinowitsch, C., Tricoli, V., Rodacki, A. L., Batista, M., & Ricard, M. D. (2007). Influence of training background on jumping height. The Journal of Strength & Conditioning Research, 21(3), 848-852.
115. Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., … & Stone, M. H. (2004). The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. The Journal of Strength & Conditioning Research, 18(3), 534-539.
     • Specificity
116. Nuzzo, J. L., McBride, J. M., Cormie, P., & McCaulley, G. O. (2008). Relationship between countermovement jump performance and multijoint isometric and dynamic tests of strength. The Journal of Strength & Conditioning Research, 22(3), 699-707.
117. Blackburn, J. R., & Morrissey, M. C. (1998). The relationship between open and closed kinetic chain strength of the lower limb and jumping performance. Journal of Orthopaedic & Sports Physical Therapy, 27(6), 430-435.
118. Miyaguchi, K., & Demura, S. (2008). Relationships between stretch-shortening cycle performance and maximum muscle strength. The Journal of Strength & Conditioning Research, 22(1), 19-24.
119. Duchateau compared 3 months of moderate, isometric or dynamic volunatry strength training, demonstrating that isometric exercises increased peak force and peak power when using higher loads; however, only dynamic contractions had a significant impact on rate of force development and movement velocity.
120. Baker D, Nance S. The relation between strength and power in professional rugby league players. J Strength Cond Res 1999; 13 (3): 224–9
121. Mayhew, J. L., Ware, J. S., Johns, R. A., & Bemben, M. G. (1997). Changes in upper body power following heavy-resistance strength training in college men. International journal of sports medicine, 18(07), 516-520.
122. Haff, G. G., Stone, M., O'Bryant, H. S., Harman, E., Dinan, C., Johnson, R., & Han, K. H. (1997). Force-time dependent characteristics of dynamic and isometric muscle actions. The Journal of Strength & Conditioning Research, 11(4), 269-272.
123. Cronin, J. B., & Hansen, K. T. (2005). Strength and power predictors of sports speed. J Strength Cond Res, 19(2), 349-357.
124. Sheppard, J. M., Cormack, S., Taylor, K. L., McGuigan, M. R., & Newton, R. U. (2008). Assessing the force-velocity characteristics of the leg extensors in well-trained athletes: The incremental load power profile. The Journal of Strength & Conditioning Research, 22(4), 1320-1326.
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125. Spiteri, T., Newton, R. U., Binetti, M., Hart, N. H., Sheppard, J. M., & Nimphius, S. (2015). Mechanical determinants of faster change of direction and agility performance in female basketball athletes. The Journal of Strength & Conditioning Research, 29(8), 2205-2214.
126. Spiteri, T., Cochrane, J. L., Hart, N. H., Haff, G. G., & Nimphius, S. (2013). Effect of strength on plant foot kinetics and kinematics during a change of direction task. European journal of sport science, 13(6), 646-652.
127. Hori, N., Newton, R. U., Andrews, W. A., Kawamori, N., McGuigan, M. R., & Nosaka, K. (2008). Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of direction?. The Journal of Strength & Conditioning Research, 22(2), 412-418.
128. Freitas, T. T., Pereira, L. A., Alcaraz, P. E., Arruda, A. F., Guerriero, A., Azevedo, P. H., & Loturco, I. (2019). Influence of Strength and Power Capacity on Change of Direction Speed and Deficit in Elite Team-Sport Athletes. Journal of human kinetics, 68, 167.
129. Young, W. B., Miller, I. R., & Talpey, S. W. (2015). Physical qualities predict change-of-direction speed but not defensive agility in Australian rules football. The Journal of Strength & Conditioning Research, 29(1), 206-212.
130. Keiner, M., Sander, A., Wirth, K., & Schmidtbleicher, D. (2014). Long-term strength training effects on change-of-direction sprint performance. The Journal of Strength & Conditioning Research, 28(1), 223-231.
131. Prieske, O., Krüger, T., Aehle, M., Bauer, E., & Granacher, U. (2018). Effects of resisted sprint training and traditional power training on sprint, jump, and balance performance in healthy young adults: a randomized controlled trial. Frontiers in physiology, 9, 156.
     • Max Strength Training for Power
132. Comfort, P., Jones, P. A., Thomas, C., DosʼSantos, T., McMahon, J. J., & Suchomel, T. J. (2020). Changes in Early and Maximal Isometric Force Production in Response to Moderate-and High-Load Strength and Power Training. Journal of Strength and Conditioning Research.
133. Barjaste, A., & Mirzaei, B. (2018). The periodization of resistance training in soccer players: changes in maximal strength, lower extremity power, body composition and muscle volume. The Journal of sports medicine and physical fitness, 58(9), 1218-1225.
134. Moss, B. M., Refsnes, P. E., Abildgaard, A., Nicolaysen, K., & Jensen, J. (1997). Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships. European journal of applied physiology and occupational physiology, 75(3), 193-199.
135. Toji, H., Suei, K., & Kaneko, M. (1997). Effects of combined training loads on relations among force, velocity, and power development. Canadian Journal of Applied Physiology, 22(4), 328-336.
136. Toji, H., & Kaneko, M. (2004). Effect of multiple-load training on the force-velocity relationship. Journal of strength and conditioning research, 18(4), 792-795.
137. Sander, A., Keiner, M., Wirth, K., & Schmidtbleicher, D. (2013). Influence of a 2-year strength training programme on power performance in elite youth soccer players. European journal of sport science, 13(5), 445-451.
138. Jakobsen, M. D., Sundstrup, E., Randers, M. B., Kjær, M., Andersen, L. L., Krustrup, P., & Aagaard, P. (2012). The effect of strength training, recreational soccer and running exercise on stretch–shortening cycle muscle performance during countermovement jumping. Human movement science, 31(4), 970-986.
139. Chelly, M. S., Fathloun, M., Cherif, N., Amar, M. B., Tabka, Z., & Van Praagh, E. (2009). Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. The Journal of Strength & Conditioning Research, 23(8), 2241-2249.
140. Styles, W. J., Matthews, M. J., & Comfort, P. (2016). Effects of strength training on squat and sprint performance in soccer players. The Journal of Strength & Conditioning Research, 30(6), 1534-1539.
141. Baker, D. G., & Newton, R. U. (2006). Adaptations in upper-body maximal strength and power output resulting from long-term resistance training in experienced strength-power athletes. The Journal of Strength & Conditioning Research, 20(3), 541-546.
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142. Winchester JB, McBride JM, Maher MA, et al. Eight weeks of ballistic exercise improves power independently of changes in strength and muscle fiber type expression. J Strength Cond Res 2008; 22 (6): 1728–34
143. Kyröläinen H, Avela J, McBride JM, et al. Effects of power training on muscle structure and neuromuscular performance. Scand J Med Sci Sports 2005; 15 (1): 58–64
144. Cormie, P., McGuigan, M. R., & Newton, R. U. (2010). Influence of strength on magnitude and mechanisms of adaptation to power training. Medicine & Science in Sports & Exercise, 42(8), 1566-1581.Cormie P, McGuigan MR, Newton RU. Influence of strength on magnitude and mechanisms of adaptationto power training. Med Sci Sports Exerc 2010; 42 (8): 1566–81
145. Malisoux, L., Francaux, M., Nielens, H., & Theisen, D. (2006). Stretch-shortening cycle exercises: an effective training paradigm to enhance power output of human single muscle fibers. Journal of Applied Physiology, 100(3), 771-779.
146. Alkjaer, T., Meyland, J., Raffalt, P. C., Lundbye‐Jensen, J., & Simonsen, E. B. (2013). Neuromuscular adaptations to 4 weeks of intensive drop jump training in well‐trained athletes. Physiological reports, 1(5).
147. Balsalobre-Fernández, C., Tejero-González, C. M., del Campo-Vecino, J., & Alonso-Curiel, D. (2013). The effects of a maximal power training cycle on the strength, maximum power, vertical jump height and acceleration of high-level 400-meter hurdlers. Journal of human kinetics, 36(1), 119-126.
148. Chelly, M. S., Ghenem, M. A., Abid, K., Hermassi, S., Tabka, Z., & Shephard, R. J. (2010). Effects of in-season short-term plyometric training program on leg power, jump-and sprint performance of soccer players. The Journal of Strength & Conditioning Research, 24(10), 2670-2676.
149. Matavulj, D., Kukolj, M., Ugarkovic, D., Tihanyi, J., & Jaric, S. (2001). Effects of pylometric training on jumping performance in junior basketball players. Journal of sports medicine and physical fitness, 41(2), 159-164.
150. Newton, R. U., Rogers, R. A., Volek, J. S., Häkkinen, K., & Kraemer, W. J. (2006). Four weeks of optimal load ballistic resistance training at the end of season attenuates declining jump performance of women volleyball players. The Journal of Strength & Conditioning Research, 20(4), 955-961.
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151. Blattner, S. E., & Noble, L. (1979). Relative effects of isokinetic and plyometric training on vertical jumping performance. Research Quarterly. American Alliance for Health, Physical Education, Recreation and Dance, 50(4), 583-588.
152. Cormie, P., McGUIGAN, M. R., & Newton, R. U. (2010). Changes in the eccentric phase contribute to improved stretch-shorten cycle performance after training. Medicine & Science in Sports & Exercise, 42(9), 1731-1744.
153. Cormie P, McGuigan MR, Newton RU. Adaptations in athletic performance after ballistic power versus strength training. Med Sci Sports Exerc 2010; 42 (8): 1582–98
154. Holcomb, W. R., Lander, J. E., Rutland, R. M., & Wilson, G. D. (1996). The effectiveness of a modified plyometric program on power and the vertical jump. The Journal of Strength & Conditioning Research, 10(2), 89-92.
155. Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., … & Terzis, G. (2013). Effects of strength vs. ballistic-power training on throwing performance. Journal of sports science & medicine, 12(1), 130.
156. Loturco, I., Pereira, L. A., Kobal, R., Zanetti, V., Gil, S., Kitamura, K., … & Nakamura, F. Y. (2015). Half-squat or jump squat training under optimum power load conditions to counteract power and speed decrements in Brazilian elite soccer players during the preseason. Journal of Sports Sciences, 33(12), 1283-1292.
157. Young, K. R., Gabbett, T. J., Haff, G. G., Newton, R. U., Watts, D. G., & Sheppard, J. M. (2013). The effect of initial strength levels on the training response to heavy resistance training and ballistic training on upper body pressing strength.
158. Hawkins, S. B., Doyle, T. L., & McGuigan, M. R. (2009). The effect of different training programs on eccentric energy utilization in college-aged males. The Journal of Strength & Conditioning Research, 23(7), 1996-2002.
159. NEWTON, R. U., KRAEMER, W. J., & Haekkinen, K. E. I. J. O. (1999). Effects of ballistic training on preseason preparation of elite volleyball players. Medicine & Science in Sports & Exercise, 31(2), 323-330.
160. Vissing, K., Brink, M., Lønbro, S., Sørensen, H., Overgaard, K., Danborg, K., … & Andersen, J. L. (2008). Muscle adaptations to plyometric vs. resistance training in untrained young men. The Journal of Strength & Conditioning Research, 22(6), 1799-1810.
161. Dorrell, H. F., Smith, M. F., & Gee, T. I. (2020). Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations. The Journal of Strength & Conditioning Research, 34(1), 46-53.
162. Banyard, H. G., Tufano, J. J., Delgado, J., Thompson, S. W., & Nosaka, K. (2019). Comparison of the effects of velocity-based training methods and traditional 1RM-percent-based training prescription on acute kinetic and kinematic variables. International journal of sports physiology and performance, 14(2), 246-255.
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163. de Villarreal, E. S. S., Izquierdo, M., & Gonzalez-Badillo, J. J. (2011). Enhancing jump performance after combined vs. maximal power, heavy-resistance, and plyometric training alone. The Journal of Strength & Conditioning Research, 25(12), 3274-3281.
164. Harris GR, Stone ME, O’Bryant HS, et al. Short-term performance effects of high power, high force, or combined weighttraining methods. J Strength Cond Res 2000; 14 (1): 14–20
165. Adams, K., O'Shea, J. P., O'Shea, K. L., & Climstein, M. (1992). The effect of six weeks of squat, plyometric and squat-plyometric training on power production. Journal of applied sport science research, 6(1), 36-41
166. Fatouros, I. G., Jamurtas, A. Z., Leontsini, D., Taxildaris, K., Aggelousis, N., Kostopoulos, N., & Buckenmeyer, P. (2000). Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength. The Journal of Strength & Conditioning Research, 14(4), 470-476.
167. Tricoli, V., Lamas, L., Carnevale, R., & Ugrinowitsch, C. (2005). Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. The Journal of Strength & Conditioning Research, 19(2), 433-437.
168. Faude, O., Roth, R., Di Giovine, D., Zahner, L., & Donath, L. (2013). Combined strength and power training in high-level amateur football during the competitive season: a randomised-controlled trial. Journal of sports sciences, 31(13), 1460-1467.
169. Comfort, P., Haigh, A., & Matthews, M. J. (2012). Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in rugby league players?. The Journal of Strength & Conditioning Research, 26(3), 772-776.
170. Ronnestad, B. R., Kvamme, N. H., Sunde, A., & Raastad, T. (2008). Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer players. The Journal of Strength & Conditioning Research, 22(3), 773-780.
     • Intensity: Specificity
171. Lesinski, M., Prieske, O., Chaabene, H., & Granacher, U. (2020). Seasonal Effects of Strength Endurance vs. Power Training in Young Female Soccer Athletes. Journal of Strength and Conditioning Research.
172. Jones, K., Bishop, P. H. I. L. L. I. P., Hunter, G. A. R. Y., & Fleisig, G. L. E. N. N. (2001). The effects of varying resistance-training loads on intermediate-and high-velocity-specific adaptations. Journal of strength and conditioning research, 15(3), 349-356.
173. Loturco, I., Nakamura, F. Y., Kobal, R., Gil, S., Abad, C. C. C., Cuniyochi, R., … & Roschel, H. (2015). Training for power and speed: Effects of increasing or decreasing jump squat velocity in elite young soccer players. The Journal of Strength & Conditioning Research, 29(10), 2771-2779.
174. Helland, C., Hole, E., Iversen, E., Olsson, M. C., Seynnes, O. R., Solberg, P. A., & Paulsen, G. (2017). Training strategies to improve muscle power: is Olympic-style weightlifting relevant?.
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175. Nuzzo, J. L., McBride, J. M., Dayne, A. M., Israetel, M. A., Dumke, C. L., & Triplett, N. T. (2010). Testing of the maximal dynamic output hypothesis in trained and untrained subjects. The Journal of Strength & Conditioning Research, 24(5), 1269-1276.
176. Cormie, P., McBride, J. M., & McCaulley, G. O. (2008). Power-time, force-time, and velocity-time curve analysis during the jump squat: impact of load. Journal of applied biomechanics, 24(2), 112-120.
177. Garhammer, J., & Gregor, R. (1992). Propulsion forces as a function of intensity for weightlifting and vertical jumping. J Appl Sport Sci Res, 6(3), 129-34.
178. Cormie, P., McCaulley, G. O., Triplett, N. T., & McBride, J. M. (2007). Optimal loading for maximal power output during lower-body resistance exercises. Medicine & Science in Sports & Exercise, 39(2), 340-349.
179. Gehri DJ, Ricard MD, Kleiner DM, et al. A comparison of plyometric training technique for improving vertical jump ability and energy production. J Strength Cond Res 1998; 12: 85–9
180. Berger, R. A. (1963). Effects of dynamic and static training on vertical jumping ability. Research Quarterly. American Association for Health, Physical Education and Recreation, 34(4), 419-424.
181. Driss T, Vandewalle H, Quievre J, et al. Effects of external loading on power output in a squat jump on a force platform: a comparison between strength and power athletes and sedentary individuals. J Sports Sci 2001 Feb; 19 (2): 99–105
     • Peak Power
182. Wilson, G. J., Newton, R. U., Murphy, A. J., & Humphries, B. J. (1993). The optimal training load for the development of dynamic athletic performance. Medicine and science in sports and exercise, 25(11), 1279-1286.
183. McBride, J. M., Triplett-McBride, T., Davie, A., & Newton, R. U. (2002). The effect of heavy-vs. light-load jump squats on the development of strength, power, and speed. The Journal of Strength & Conditioning Research, 16(1), 75-82.
184. Lyttle, A., Wilson, G., & Ostrowski, K. (1996). Enhancing Performance: Maximal Power Versus Combined Weights and Plyometrics Training. Journal of Strength and Conditioning Research, 10(3), 173-179.
185. CHILDERS, J. T., WOOD, J. A., STONE, M. H., & HAF, G. G. (2005). INFLUENCE OF DIFFERENT RELATIVE INTENSITIES ON POWER OUTPUT DURING; THE HANG, POWER CLEAN: IDENTIFICATION OF THE OPTIMAL LOAD. Journal of Strength and Conditioning Research, 19(3), 698-708.
186. Bevan, H. R., Bunce, P. J., Owen, N. J., Bennett, M. A., Cook, C. J., Cunningham, D. J., … & Kilduff, L. P. (2010). Optimal loading for the development of peak power output in professional rugby players. The Journal of Strength & Conditioning Research, 24(1), 43-47.
187. Cormie, P., McCAULLEY, G. O., & McBRIDE, J. M. (2007). Power versus strength-power jump squat training: influence on the load-power relationship. Medicine & Science in Sports & Exercise, 39(6), 996-1003.
     • Volume
188. Ramírez-Campillo, R., Andrade, D. C., & Izquierdo, M. (2013). Effects of plyometric training volume and training surface on explosive strength. The Journal of Strength & Conditioning Research, 27(10), 2714-2722.
189. Mangine, G. T., Hoffman, J. R., Wang, R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., … & LaMonica, M. B. (2016). Resistance training intensity and volume affect changes in rate of force development in resistance-trained men. European journal of applied physiology, 116(11-12), 2367-2374.
190. Rønnestad, B. R., Nymark, B. S., & Raastad, T. (2011). Effects of in-season strength maintenance training frequency in professional soccer players. The Journal of Strength & Conditioning Research, 25(10), 2653-2660.
     • Power Training Progressions
191. Jensen, R.L., Flanagan, E.P., Jensen, N.L. and Ebben, W.P. (2008). Kinetic responses during landings of plyometric exercises. Journal of Strength & Conditioning Research, 393-396
192. Jensen, RL. and Ebben, WP. (2007). Quantifying plyometric exercise intensity via rate of force development, knee joint, and ground reaction forces. Journal of Strength and Conditioning Research, 21(3), 763-767.
193. Ebben, W.P., Fauth, M.L., Garceau, L.R. and Petushek, E.J. (2011). Kinetic quantification of plyometric exercise intensity. Journal of Strength & Conditioning Research, 25(12), 3288-3298.
194. Ebben, W. P., VanderZanden, T., Wurm, B. J., & Petushek, E. J. (2010). Evaluating plyometric exercises using time to stabilization. The Journal of Strength & Conditioning Research, 24(2), 300-306.
195. Myer, G. D., Ford, K. R., Brent, J. L., & Hewett, T. E. (2006). The effects of plyometric vs. dynamic stabilization and balance training on power, balance, and landing force in female athletes. Journal of strength and conditioning research, 20(2), 345.
196. Bogdanis, G. C., Tsoukos, A., Kaloheri, O., Terzis, G., Veligekas, P., & Brown, L. E. (2019). Comparison between unilateral and bilateral plyometric training on single-and double-leg jumping performance and strength. The Journal of Strength & Conditioning Research, 33(3), 633-640.
197. Ebben, WP., Simenz, C. and Jensen, RL. (2008). Evaluation of plyometric intensity using electromyography. Journal of Strength & Conditioning Research, 22(3), 861-868
198. Van Lieshout, KG., Anderson, JG., Shelburne, K.B. and Davidson, BS. (2014). Intensity rankings of plyometric exercises using joint power absorption. Clinical Biomechanics, 29, 918-922
199. Ignjatovic, A. M., Radovanovic, D. S., & Kocić, J. (2019). Effects of eight weeks of bench press and squat power training on stable and unstable surfaces on 1RM and peak power in different testing conditions. Isokinetics and Exercise Science, 27(3), 203-212.
200. Koch, J., Riemann, B.L. and Davies, J. (2012). Ground reaction force patterns in plyometric push-ups. Journal of Strength & Conditioning Research, 2220-2227
     • Additional Factors
201. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
202. Cronin, J., McNair, P. J., & Marshall, R. N. (2001). Developing explosive power: A comparison of technique and training. Journal of Science and Medicine in Sport, 4(1), 59-70.
203. Newton, R. U., Kraemer, W. J., Häkkinen, K., Humphries, B. J., & Murphy, A. J. (1996). Kinematics, kinetics, and muscle activation during explosive upper body movements. Journal of Applied Biomechanics, 12(1), 31-43.
204. Schilling, B. K., Stone, M. H., O'Bryant, H. S., Fry, A. C., Coglianese, R. H., & Pierce, K. C. (2002). Snatch technique of collegiate national level weightlifters. Journal of Strength and Conditioning Research, 16(4), 551-555.
205. Wernli, K., NG L., Phan, X., Davey, P., Grisbrook, T. (2016) The Relationship Between Landing Sound, Vertical Ground Reaction Force, and Kinematics of the Lower Limb During Drop Landings in Healthy Men. Journal of Orthopaedic & Sports Physical Therapy. 46(3) 194-199