The power phase should either be incorporated in the strength phase or should follow the strength phase. One important thing to remember is that if you are not ready for a power phase, you can skip it and start back at the endurance phase again, preferably with higher weight increments. This phase is only to be started by someone who has become advanced and experienced. Power refers to how explosive you can be. It refers to how fast you can move a weight as opposed to strength which is how much weight you can move. Some examples of power may include plyometrics or Olympic lifting.
The specific guidelines you should follow include: 80-90% of 1RM (1 rep max), 1-5 reps, 3-5 sets, 2-5 minute rest breaks, focus on explosion.
About this Author
After graduating from the National Personal Training Institute (NPTI) in Richmond Heights Ohio, Mat sat for and passed the test to earn his CSCS (certified strength and conditioning specialist). After spending over one and a half years of training in a gym setting, and becoming and instructor at NPTI, Matt started MK Fitness as a one-on-one or small group personal training company.
If you don’t have confidence, you will always find a way not to win.