Power & Speed Training: Build Explosive Strength

Power & Speed Training: Build Explosive Strength | Dr. JJ Gregor, DC

The Sprint, The Jump, The Throw

Your ancestors didn't just walk and carry heavy things. They exploded.

The final sprint to catch prey. The leap across a ravine. The explosive throw of a spear.

These movements required power—the ability to generate maximum force in minimum time.

Not slow grinding strength. Not sustained endurance. Pure explosive output.

Fast-twitch muscle fibers firing in coordinated bursts. Maximum neural drive. Instantaneous force production.

Modern life eliminates this. We walk slowly. We sit. We move with controlled deliberation. We rarely—if ever—move explosively.

The result: fast-twitch muscle fibers atrophy. Neural pathways for explosive movement degrade. Power capacity declines dramatically with age.

Power training reverses this. It rebuilds explosive capacity, maintains fast-twitch muscle, and preserves athletic function into older age.

What Is Power Training?

Power is the rate of doing work: Power = Force × Velocity

Strength training maximizes force (moving heavy weight slowly).

Power training maximizes the product of force and velocity (moving moderate weight explosively fast).

This requires different training stimulus than heavy lifting or super slow training.

The Key Characteristics

Load: 30-60% of 1RM (lighter than maximal strength training)

Speed: Maximum velocity on concentric phase (explosive lifting)

Reps: 3-6 reps per set (preserves quality, prevents fatigue)

Rest: 2-3 minutes between sets (full ATP-PCr recovery)

Frequency: 2-3 times per week (less CNS demanding than heavy lifting)

The goal isn't muscular exhaustion. The goal is maximum velocity at submaximal loads.

Why Power Training Matters

Power capacity declines faster than any other physical quality with aging.

Strength can be maintained. Endurance can be maintained. But power—the ability to move explosively—drops precipitously after age 30 without specific training.

This affects everything:

Athletic Performance

Every sport requires power:

• Sprinting (explosive leg drive)
• Jumping (vertical and horizontal)
• Throwing (baseball, football, tennis serve)
• Changing direction (basketball, soccer, tennis)
• Acceleration (any running sport)

Power is the difference between competitive performance and recreational participation.

Fall Prevention

Falls are the leading cause of injury and death in older adults.

Preventing falls requires the ability to react quickly and powerfully when balance is challenged. You need explosive muscle activation to catch yourself.

Power training significantly reduces fall risk by maintaining fast-twitch muscle fibers and rapid force production capacity.

Functional Independence

Getting out of a chair. Climbing stairs. Carrying groceries. Picking up grandchildren.

These all require power—rapid force generation against resistance.

Loss of power capacity means loss of independence. Maintaining power maintains quality of life.

Metabolic Health

Fast-twitch muscle fibers have different metabolic characteristics than slow-twitch:

• Higher mitochondrial density (more energy production capacity)
• Greater glucose uptake (improved insulin sensitivity)
• More glycolytic capacity (better blood sugar regulation)
• Greater calorie burn per unit muscle mass

Training fast-twitch fibers supports metabolic health beyond what slow endurance training provides.

Bone Density

Explosive loading creates greater mechanical stress on bones than slow controlled movements.

This triggers more aggressive bone remodeling, improving bone mineral density and reducing fracture risk.

The impact forces from jumping, landing, and rapid acceleration are particularly effective for bone health.

Neural Efficiency

Power training improves:

• Rate of force development (how quickly you can generate maximum force)
• Motor unit recruitment speed (faster activation of muscle fibers)
• Intermuscular coordination (multiple muscles working together explosively)
• Reaction time (neural processing speed)

These neural adaptations transfer to every movement in life, not just training exercises.

The Big 6 Power Exercises

Six movements that develop explosive capacity across all major movement patterns:

1. Box Jump

Targets: Explosive hip extension, quadriceps, glutes, calves

Setup: Stand facing box or platform (12-24 inches to start)

Execution: Quarter squat, explosive jump up, land softly on box, step down

Key points: Maximum height, soft landing, full recovery between reps

Progression: Increase box height, add weight vest

2. Medicine Ball Slam

Targets: Full-body power, core, shoulders, lats

Setup: Stand holding medicine ball overhead (10-20 lbs)

Execution: Explosive slam ball to ground, catch rebound, repeat

Key points: Maximum velocity, full body engagement, controlled breathing

Progression: Increase ball weight, add rotational slams

3. Jump Squat

Targets: Explosive leg power, full lower body

Setup: Start in quarter squat position (bodyweight or holding light dumbbells)

Execution: Explosive jump, full extension, soft landing back to quarter squat

Key points: Maximum height, maintain form, quality over quantity

Progression: Add light weight (10-20% bodyweight), increase height

4. Power Clean (or Dumbbell Clean)

Targets: Full-body explosive pull, posterior chain, shoulders

Setup: Barbell or dumbbells at mid-shin, athletic stance

Execution: Explosive hip extension, pull weight to shoulders, catch in quarter squat

Key points: Triple extension (ankle/knee/hip), speed under bar, stable catch

Progression: Increase weight gradually, master technique first

5. Plyometric Push-Up

Targets: Upper body explosive power, chest, shoulders, triceps

Setup: Standard push-up position

Execution: Lower with control, explosive push leaving ground, soft landing

Key points: Maximum height, controlled landing, full recovery

Progression: Add clap at top, elevated surface for landing

6. Broad Jump

Targets: Horizontal explosive power, full lower body

Setup: Athletic stance, arms back

Execution: Explosive forward jump, arm swing for momentum, land softly

Key points: Maximum distance, soft landing, measure progress

Progression: Increase distance, add weight vest

How to Program Power Training

Frequency & Volume

Sessions per week: 2-3 (more frequent than heavy lifting, less demanding on CNS)

Exercises per session: 3-4 movements

Sets per exercise: 3-5 sets

Reps per set: 3-6 reps (preserve quality)

Rest between sets: 2-3 minutes (full ATP-PCr recovery)

Session duration: 30-40 minutes

Sample Week

Monday: Lower Body Power

• Box Jump: 4 sets × 5 reps
• Jump Squat: 4 sets × 5 reps
• Broad Jump: 4 sets × 4 reps
• 2-3 min rest between sets

Wednesday: Upper Body Power

• Medicine Ball Slam: 4 sets × 6 reps
• Plyometric Push-Up: 4 sets × 5 reps
• 2-3 min rest between sets

Friday: Full Body Power

• Power Clean (or DB Clean): 5 sets × 3 reps
• Box Jump: 3 sets × 5 reps
• Medicine Ball Slam: 3 sets × 6 reps
• 2-3 min rest between sets

Progression Strategy

Power training progression is about velocity and height/distance, not just weight or reps.

Measure progress by:

• Jump height (box jump, vertical jump)
• Jump distance (broad jump)
• Bar velocity (power clean)
• Force plate data (if available)

Progression methods:

• Increase load 5-10% while maintaining speed
• Increase box height, jump distance
• Add complexity (rotational slams, single-leg jumps)
• Reduce rest periods (once base established)

When to Train Power

In the session: FIRST, when fresh

Power training requires maximum neural output. Fatigue destroys power.

Do power work before strength work, before endurance work, before anything else.

In the week: After rest days or light days

Don't do power training the day after HIIT or heavy leg day. You need fresh legs for explosive work.

Safety Considerations

Power training is high-reward but higher-risk than other modalities if done incorrectly.

Prerequisites

Before adding power training, you need:

• Base strength: Squat 1.5× bodyweight, deadlift 2× bodyweight (approximate)
• Movement quality: Clean squat pattern, hip hinge mechanics
• Joint health: No active injuries, pain-free movement
• Landing mechanics: Ability to absorb force safely

If you don't meet these prerequisites, build base strength first with slower modalities.

Landing Technique

Most injuries in power training come from poor landing mechanics.

Proper landing:

• Land on balls of feet first
• Roll through to full foot
• Flex ankles, knees, hips simultaneously
• Absorb force through entire kinetic chain
• No knee valgus (knees caving inward)

Practice landing before jumping: Step off box, practice absorption, THEN add jump.

Warm-Up Protocol

Never do explosive work cold.

General warm-up: 10 minutes light cardio, dynamic stretching

Specific warm-up: Build up to working intensity

Example for box jumps:

• Set 1: Low box (6 inches) × 5 reps (practice landing)
• Set 2: Medium box (12 inches) × 5 reps (build confidence)
• Set 3: Working height box (18-24 inches) × 3 reps (approach max)
• Working sets: Full intensity

Volume Management

More is not better with power training. Quality beats quantity.

Red flags for excessive volume:

• Decreasing velocity across sets (CNS fatigue)
• Form breakdown (compensation patterns)
• Joint pain during or after
• Extended recovery time (>48 hours soreness)

If you see these, reduce volume 30-50%.

Who Power Training Works For

Perfect For:

• Athletes: Any sport requiring speed, jumping, throwing, changing direction
• Aging adults: Preserving fast-twitch muscle, fall prevention
• Recreational athletes: Weekend warriors, recreational sports participants
• Post-rehab: Returning to sport after injury (when cleared)
• General fitness: Anyone wanting well-rounded athletic capacity

May Not Work For:

• Beginners without strength base: Need foundational strength first
• Active joint injuries: Impact forces can exacerbate
• Severe osteoporosis: Fracture risk too high (modify or avoid)
• Significant obesity: Joint stress excessive (build base with low-impact first)
• Those with adrenal exhaustion: High-intensity demand may worsen

Combining Power with Other Training

Power training is a piece, not the whole picture.

Complete Weekly Framework:

• Monday: Power training (lower body)
• Tuesday: Aerobic base (30-45 min)
• Wednesday: Power training (upper body)
• Thursday: Aerobic base (30-45 min)
• Friday: Power training (full body) OR Heavy lifting session
• Saturday: Aerobic base (60 min) OR HIIT (20 min)
• Sunday: Mobility work or complete rest

This integrates:

• Power: 2-3 sessions weekly (athletic capacity)
• Aerobic: 3-4 sessions weekly (the 80%)
• Strength: Optional 1× heavy session (maximal force)
• Recovery: 1 day parasympathetic activation

For the complete ancestral movement framework, see this guide.

Age-Specific Considerations

Ages 20-40

Peak power capacity. Focus on maximizing output.

Emphasis: Maximum height/distance, sport-specific power, competitive performance

Volume: Can handle 3× weekly, higher intensity

Ages 40-60

Power maintenance phase. Prevent decline.

Emphasis: Maintain fast-twitch fibers, movement quality, injury prevention

Volume: 2× weekly, moderate intensity, perfect technique

Ages 60+

Power preservation critical for independence.

Emphasis: Fall prevention, functional capacity, bone density

Volume: 1-2× weekly, lower intensity, emphasize landing mechanics

Modifications:

• Lower box heights (6-12 inches)
• Lighter medicine balls (6-10 lbs)
• Seated or supported variations
• Emphasize velocity, not height/distance

The Bottom Line

Power is the ability to move explosively—generate maximum force in minimum time.

It declines faster than any other physical quality with aging.

Power training preserves:

• Athletic performance (sports, recreation)
• Fast-twitch muscle fibers (metabolic health)
• Fall prevention capacity (independence)
• Bone density (fracture prevention)
• Neural efficiency (reaction time, coordination)

The protocol: 30-60% 1RM, maximum velocity, 3-6 reps, 2-3 minutes rest, 2-3× weekly.

Train when fresh. Perfect technique. Land safely. Progress gradually.

You were built to explode. Don't lose that capacity.

For comprehensive nutrition strategies that support explosive training and recovery, visit the Fuel Your Body pillar page.

For stress management and recovery protocols that support power development, visit the Regulate Your System pillar page.

Ready to optimize your health and performance? Dr. JJ Gregor uses Applied Kinesiology and functional health approaches to help patients achieve their wellness goals at his Frisco, Texas practice. Schedule a consultation to discover how personalized exercise programming, nutrition strategies, and recovery protocols can support your overall health.