Your Power Building Workout
If you’re someone who’s involved in competitive sports or simply wants to be able to generate more power overall, it’s important that you design your workout to achieve this goal.
For those who are seeking power strength gaining benefits, the key will be utilizing the right tempo in each of the exercises that you perform. Tempo refers to how fast you move throughout the exercise, which directly influences the nature of the muscle contractions taking place.
For the most optimal results, you’ll want to use a tempo pattern that has you moving through the first part of the exercise using a very rapid pace, which is where the ‘power generation’ comes from and then moving through the second half of the exercise much more slowly to ensure a high amount of total time under tension. That refers to how long the stress is being placed on the muscle cells.
For the purpose of the below work, you’ll use a tempo pattern of 1:1:3, which means you take one second to move through the first half of the exercise, take a one second break at the top of the movement, and then three seconds to lower the weight back down again.
The following workout is full body in nature and will focus on key powerbuilding exercises that work many muscle fibers all at once.
You are to perform each workout once per week, doing two workouts per total. This will still allow you to easily include any other training you may be doing in the program, and ensure that you don’t start to overtrain yourself.
Remember to make sure that you take at least one day off between each session.
Workout A
|
Exercise |
Reps |
Sets |
Rest |
|
Squats |
8 |
4 |
90 seconds |
|
Bench Press |
8 |
4 |
90 seconds |
|
Shoulder Press |
8 |
4 |
90 seconds |
|
Bent Over Row |
8 |
4 |
90 seconds |
|
Deadlift |
8 |
4 |
90 seconds |
Workout B
|
Exercise |
Reps |
Sets |
Rest |
|
Leg Press |
12 |
3 |
60 seconds |
|
Incline Bench Press |
12 |
3 |
60 seconds |
|
Lat Pull-Down |
12 |
3 |
60 seconds |
|
Pull-Up |
12 |
3 |
60 seconds |
|
Calf Raise |
15 |
3 |
30 seconds |
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