Load Reps Sets Rest
80-90% 1RM 4-8 3-6 2-5 mins
- Movements to be explosive
- Use Plyometric exercises as suggested below.
- Only for Athletes with an adequate strength base.
Include the following exercises when designing a speed Power program.
- Jump Squats; Star Jumps; Burpees; Handstand Jumps
- Power cleans; Medicine ball throws; Clap push ups
The trainer should use his/her imagination when developing a speed Power program.