FSU Power Program
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The Florida State University Fitness Center power template for advanced/competitive lifters, using very heavy 2-3 rep loads at 90-95% of 1 RM with long rests.
Detail
FLORIDA STATE UNIVERSITY FITNESS CENTER — POWER PROGRAM
- Order of exercises: Large muscle groups to small groups; specific warm-up for each muscle group recommended
- Exercises per muscle group: Up to 2 exercises
- Repetitions per set: 2 to 3 repetitions, 90% to 95% of 1 RM
- Time for each repetition: 1 to 1.5 seconds for concentric actions (positive); 1.5 seconds for eccentric actions (negative)
- Number of sets per exercise: 2 to 4 sets
- Total sets per body part: 2 to 6 sets (larger muscle groups require more)
- Recovery time between sets: 3 to 4 minutes
- Frequency of training per week: 3 non-consecutive days
- Length of workout: ¾ to 1½ hours
- Rest periods between workouts: 48 to 72 hours
- Volume of training, reps x sets: Low
- Program length: 6 to 12 weeks
Note: This program is designed for users who are currently training consistently and are able to handle heavy resistance training or are involved in competitive sports.
*Please consult a Fitness Instructor before starting an exercise program.
Terminology note: despite the "Power Program" name, 2-3 reps at 90-95% of 1 RM sits at the high-force, low-velocity end of the Force-Velocity Curve — by current terminology (Power vs Strength vs Speed) this is closer to a max-strength program than a complete power program. Comprehensive power development also requires training the high-velocity/low-force end of the curve (lighter loads, ballistic/explosive movements) — this FSU template covers only the strength-side contributor to power, not the full spectrum.
Key facts
- Order: large→small muscle groups; specific warm-up per muscle group.
- Exercises per muscle group: up to 2.
- Reps: 2-3 at 90-95% of 1 RM.
- Tempo: 1-1.5 s concentric / 1.5 s eccentric.
- Sets per exercise: 2-4; total per body part: 2-6.
- Rest between sets: 3-4 min; between workouts: 48-72 h.
- Frequency: 3 non-consecutive days; workout: ¾-1½ hours.
- Volume: Low; length: 6-12 weeks.
- For advanced/competitive lifters only.
- Terminology note: this is high-force/low-velocity work (closer to max-strength by current terms) — full power development also needs the high-velocity end.
Connections
- Intensity — 90-95% of 1 RM is heavy intensity.
- Repetition Maximum (RM) — very low reps (2-3).
- Rest Periods Between Sets — 3-4 min stresses the ATP-PC system.
- Tempo / Time Per Repetition — faster concentric (1-1.5 s) for power.
- Force-Velocity Curve — where this program's loading sits on the curve.
- Power vs Strength vs Speed — the terminology distinction this note draws on.
Sources
This lesson is part of how a strength plan is built.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.