Power / Athletic Program

Power = force × velocity, so athletic programs develop both a strength base and the ability to express it fast. Power work is fatigue-sensitive and skill-heavy, so it goes first, fresh, in the session (see session-exercise-order, power-integration-with-strength).

Components (per week):

• Explosive / power lifts: Olympic-lift derivatives, jumps, throws (see power-programming) — low reps (1–5), maximal intent/velocity, long rest (~2–5 min), low total volume. Quality over quantity; stop before velocity drops.
• Strength base: heavy compounds (back-squat, deadlift, press) per the maximal-strength-program — high force feeds high power.
• Plyometrics: progressed by intensity and contact volume (see plyometric-progression, plyometric-volume-guidelines).
• Speed / agility (SAQ): sprint mechanics, change-of-direction, reactive drills (see saq-programming).

Session order (fresh → fatigued): dynamic warm-up → speed/plyometric/explosive → heavy strength → assistance → conditioning/core. Pairing a heavy lift with an explosive move (complex/contrast training) exploits post-activation potentiation.

Programming notes: power needs full recovery between reps and sets (incomplete recovery turns power work into conditioning and kills the quality); manage total foot contacts/throws as the volume currency, not just sets; and respect that the strength base and the explosive expression are trained concurrently but the explosive work is always prioritized when fresh. This is the programming wrapper around the manual's power-program.

• Develop both force (heavy lifts) and velocity (ballistic/plyo/speed).
• Power lifts: 1–5 reps, maximal velocity, long rest (~2–5 min), low volume; stop when speed drops.
• Session order: warm-up → speed/plyo/explosive (fresh) → heavy strength → assistance → core.
• Complex/contrast pairing exploits post-activation potentiation.
• Volume currency = contacts/throws; full recovery between efforts is mandatory.

• power-programming, power-integration-with-strength — the power-training core.
• complex-contrast-training — heavy+explosive pairing.
• plyometric-progression, saq-programming — plyo and speed/agility.
• maximal-strength-program — the strength base feeding power.
• session-exercise-order — why explosive work goes first.
• power-program — the manual's power template.