FSU Power Program

FLORIDA STATE UNIVERSITY FITNESS CENTER — POWER PROGRAM

1. Order of exercises: Large muscle groups to small groups; specific warm-up for each muscle group recommended
2. Exercises per muscle group: Up to 2 exercises
3. Repetitions per set: 2 to 3 repetitions, 90% to 95% of 1 RM
4. Time for each repetition: 1 to 1.5 seconds for concentric actions (positive); 1.5 seconds for eccentric actions (negative)
5. Number of sets per exercise: 2 to 4 sets
6. Total sets per body part: 2 to 6 sets (larger muscle groups require more)
7. Recovery time between sets: 3 to 4 minutes
8. Frequency of training per week: 3 non-consecutive days
9. Length of workout: ¾ to 1½ hours
10. Rest periods between workouts: 48 to 72 hours
11. Volume of training, reps x sets: Low
12. 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.

• 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.

• intensity — 90-95% of 1 RM is heavy intensity.
• repetition-maximum — very low reps (2-3).
• rest-between-sets — 3-4 min stresses the ATP-PC system.
• tempo — 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.