Apr 26, 2017Building Power, Part Two
Last week, we covered the basics behind the three pillars of power, a program that provides a simple, yet fully comprehensive power training regimen. The three pillars are vertical or diagonal power, horizontal power, and rotational power. Together, they provide the foundation for all explosive actions.
The three pillars of power concept will do athletes no good if it isn’t applied to a regular training regimen. For best results, coaches should incorporate at least one total-body, specific power exercise in a weekly training plan for each of the three pillars.
Here are three exercises that could be included to address all the pillars equally:
- Vertical/diagonal: Squat jump with arm drive, 4 to 6 sets of 4 to 6 reps
- Horizontal: Medicine ball step-and-push throw, 4 to 6 sets of 4 to 6 reps
- Rotational: Medicine ball horizontal punch throw, 4 to 5 sets of 4 to 5 reps per side.
Although a comprehensive power training program should address all three pillars, I recommend emphasizing certain ones more than others based on the needs of the individual athlete and their sport. For example, to focus on the rotational pillar for a baseball player, simply devote more training time to that pillar, while not neglecting the other two.
Here’s a sample workout to accomplish this:
- 1a. Vertical/diagonal: Squat jump with arm drive, 3 sets of 3 to 5 reps
- 1b. Rotational: Medicine ball horizontal punch throw, 4 sets of 4 to 5 reps per side
- 2a. Horizontal: Medicine ball step-and-push throw, 3 sets of 3 to 5 reps
- 2b. Rotational: Medicine ball side-scoop horizontal throw, 4 sets of 4 to 5 reps per side.
This workout uses paired sets, so exercises categorized as “1” and “2” should be performed in pairs. Athletes should complete all indicated sets and reps for a given pair before moving on to the next movement.