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Some forward-thinking coaches utilize plyometrics that combine multiple movements, (example: rotary movements linked into jumps) which can enhance transfer and specificity in how athletes actually move on the court.

One study showed the simple act of adding a velocity-monitoring unit to one exercise in an entire training program, the jump squat, allowed for significant improvements in measures of power vs. those who followed the exact same program, but did not monitor the jump squat externally. Standing long jumps and the 30m dash were particularly effective at ramping up the jump squat. Vertical jump and 10-20 meter sprints were less effective.

The tried and true method of having a period of heavy lifting, say 2×3 week blocks followed up by a few months of plyometric emphasized work, is generally a great strategy.

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I’ve had athletes that were a full 6-8 inches ahead of their peers in their vertical jump, but were not significantly more “powerful” (they were sometimes even weaker in other measures such as power clean to bodyweight ratio).

Building athletic power is one of the most desired, if not the most desired, quality in athletic performance today. The question is…how do we optimally train it?

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Realize, however, that not every athlete harnesses potentiation the same way. Some athletes will not gain increased neural drive that can be wired into their sport, while others will.

Research has shown ballistic work to be superior to traditional, slower resistance training for the sake of vertical jump improvement, particularly in trained athletes. For example, ballistic squat jump training significantly improved vertical jumps in elite volleyball players and was more effective than standard slower lifting.

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Access the latest articles, reviews, and case studies from the top strength and conditioning minds in the TH Training Lab!

1. Resistance training: According to a research analysis by Chris Beardsley, higher repetition lifting speed training is more advantageous than lifting with lower repetition speeds for the sake of power development.

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2. Ballistic resistance training: Ballistic resistance training is the act of performing traditional resistance training movements, such as squats and bench presses, at high velocity, and often shortened ranges of motion.

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What would I say is a true mark of power in an athlete? I think it’s specific to the sport, largely. Looking at power for sports, you could say: how well can you produce rapid force in relevant movements of your game?

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4. Plyometrics: Plyometric training, in a broad definition, is a jumping exercise that puts a premium on force absorption and release.

Joel Smith, MS, CSCS is a NCAA Division I Strength Coach working in the PAC12 conference. He has been a track and field jumper and javelin thrower, track coach, strength coach, personal trainer, researcher, writer and lecturer in his 8 years in the professional field. You can connect with Joel on his website.

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Common exercises here are the jump squat or trap bar deadlift jumps. These training means are easier to apply than the Olympic lifts because they require almost zero technical training – which makes them particularly useful for training athletes without Olympic experience in the short-term!

Ballistic Training has the Highest Specificity and is Very Sensitive to Bar Monitoring and Power Outputs: Adding overload with ballistic work, in terms of bar speed monitoring or timed sets can be an effective strategy here. An example of a timed set would be putting a barbell load equivalent to one’s bodyweight on the bar, and performing 5 to 8 half squats to a set bottom as fast as possible. When you perform jumps and plyometrics, chances are you measure jump velocity in some way, in the form of how high or far you jumped, so it should be the same with ballistics.

Power output is important for sport success. Research has shown power outputs are strong determinants of what level athletes will compete in. Getting an athlete more powerful gets their foot in the door to compete at a higher level.

Getting athletes stronger is not terribly difficult. Moving a barbell from point A to point B is the result of many factors: better technique, improved coordination of the lift, thicker tendons, etc. Improving any of these factors helps an athlete move a bar from A to B (and gives the coach some credit to brag to peers).

If you are looking at more “general” displays of power, a spectrum of measurement means is appropriate to allow various anthropometric characteristics to be filtered out.

So what gives? Research says lift fast for rate of force development, but practice shows that, in advanced and strong athletes, heavy lifting can boost performance to its highest levels.

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3. Olympic weightlifting: There is a lot of similarity between Olympic weightlifting and ballistic lifting, although Olympic lifting seems to cover a broader spectrum of the power-to-speed spectrum.

In terms of yearly training, plyometrics and the amount of jumps seen in a team sport will have an inverse relationship. A basketball player who is practicing hard and taking a lot of jumps will not want to do the plyometric training volume they might perform in an offseason period of training. In periods of more frequent practice, low quantity, but intense plyometrics are often the best recipe.

There are a great number of studies validating plyometrics as an effective training modality. One found plyometrics tend to provide their greatest effect in 10 weeks or less (perhaps the neural gains get “tapped out” after this). And when it comes to improving sprint speed…horizontal plyometrics were most effective (once again: you get what you train for).

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1. Throw the spectrum of means (from heavy lifting to plyometrics) at an athlete in a manner that allows you to note the changes, and then see what sticks. Find the individual preferences and best training practice for each athlete.

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That said, here are some good “general” measures of power that all together offer a good idea of an athlete’s power potential.

As athletes increase in ability level and training age, what “works” narrows and decision-making on which movements to use becomes more selective. The 100m Olympic champion is not using a tremendous amount of exercises outside of sprinting. That guy on YouTube who could get his nose over the rim to dunk isn’t doing a whole lot of training outside of playing basketball and dunking.

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My takeaway of the matter is this: In terms of long-term training adaptation, regularly moving fast will train us to be fast. Even those athletes who lifted very heavy prior to a gold medal trained fast the vast majority of the time.

Remember the answer to how well a method works with a given population should always have context. Knowing that an exercise “works” for getting powerful is just the starting point.

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Looking at how powerful an athlete is, or what we might simply call “horsepower,” is not clearly defined by research. We do know that the standby assessment of power (the vertical jump) is actually shown not to be as valid as we might think (although there certainly is some good validity) as various body/muscle-tendon characteristics and even the structure and strength of an athlete’s feet are major players in how high one jumps.

When it comes to dosages, results will always be split because not every athlete responds the same! Some athletes respond well to low volume/high intensity, while others require moderate to high volumes and low to medium intensities, etc.

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Power is the ability to recruit a lot of motor units (or at least a large percentage of available motor units) into movement, and do so rapidly.

2. Utilize some of the technology out there that allows for assessment and training of athletes with either a force or velocity based jump or sprint profile to optimize the direction of power development.

In terms of plyometrics in the yearly training load, there are no hard rules. But my best advice would be to find 2-3 solid blocks of 4-8 weeks where you make good use of these exercises in their intense format.

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The problem with using heavy-weight training, however, is that over time it “stiffens” the nervous system, which decreases motor learning, coordination, and fast rate of force development. Some coaches, such as Nelio Moura have written that this occurs after 7 weeks of sustained maximal strength work.

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Olympic weightlifting has been shown in research to improve both power and rate of force development. There is no surprise that it’s a common choice of track and field sprint and jump coaches alike.

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If a particular level of sport (high school vs. college vs. pro) is strongly influenced by power output, then we should know how to optimally train it – not only in the short-term, but also for the long haul! Generally speaking, there can be benefits from each of the following:

Since plyometrics are a very high neural recruitment modality, they recruit fast-twitch fibers and have the capability of enhancing weight room lifts, in addition to improving jump measures.

Very high-level athletes can get away with this, while lower and moderate-level athletes must utilize a greater spectrum of strength and special strength methods to force their nervous systems to higher outputs.

It seems to be a prime choice for potentiation of big time power feats, such as the first 8-foot high jump (Javier Sotomayer did heavy snatch triples that morning), or Christian Taylor’s first place finish in the 2016 Olympic Trials in triple jump (hang cleaned 350lbs shortly before his competition).

Heavy lifting is a nitrous-oxide-like training dose that will boost an athlete’s nervous system to optimize what they already have … or in other words, it helps with potentiation. Using heavy lifting as a means to achieving power, absent of the proper speed-building channels, is a sport performance nightmare on the short- and long-term level.

Plyometrics can even go into the “overspeed realm” (as can sprinting), where athletes are hooked up to bands suspended from the ceiling, or positioned on a sliding cart, where they push off of a wall or surface at supramaximal speeds. This type of work is solid gold for athletes who are already strong, but need specific speed, and goes a step beyond traditional plyometrics in accomplishing higher jumps and increased rate of force development.

This would include depth jumps, hurdle hops, bounding, lateral bounds, and depth jumps, as well as combination movements like a two-leg broad jump to a single leg landing.

For example, take a look at a vertical jump versus a backwards medicine ball throw for distance. Long legs are good for jumping, while a longer torso offers better mechanical advantage for heaving things. I work with a long-torsoed, floppy-ankled Olympic champion swimmer who has only a “modest” standing vertical, but can throw a 40lb medicine ball a good deal higher than the most powerful track and field thrower on campus. His vertical jump does him no justice in describing his power output ability.

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Where heavy strength training may help an athlete increase their specific power in early training years, it may not have good transfer later on.

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In terms of heavy resistance training, and optimal time of the year to apply this work, we can only infer from the effects of the practice. Since we know heavy strength training offers a benefit from a perspective of motor recruitment, it would make sense to utilize this work to increase the availability of the motor pool prior to phases of training with a greater power emphasis.