Conversion to Power

To insure conversion to power, coaches should consider the Power Development Pyramid. To begin a power development program, ensure that the athlete has a good foundation of core stability and technique. Core stability involves strengthening the trunk muscles. A good program must incorporate back and abdominal strengthening exercises. Proper technique ensures that athletes remain injury-free and have the greatest room for improvement.

The next phase of power development incorporates slow speed, high force movement exercises to build the strength component of power. These exercises involve using heavy resistance, generally with few repetitions.

After developing a good base of core stability, technique, and strength athletes can move into the power development zone. The first stage in this zone focuses on fast speed, low force movements. This stage can consist of performing the same exercises as in the slow speed, high force program with lighter resistance. To ensure maximal results, athletes must focus intently on executing all movements as quickly as possible.

Finally, athletes are ready to move into the sport-specific power development phase of training. This phase entails making sport-specific movements with light to moderate resistance as quickly as possible..."

-American College of Sports Medicine - Consensus Statement

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