Hey Aretas Performance Community,

We're excited to continue our weekly connection with you! This week, we're diving into a crucial element of athletic performance and overall fitness: power. At Aretas Performance, we believe that developing power is essential for everyone, from elite athletes to those simply seeking to improve their daily lives. Let's explore what power is, why it matters, and how we train it.

What is Power?

Power, in a fitness context, is more than just strength. It's the ability to exert force quickly. Think of it as "strength x speed."

Outside the gym, power manifests as:

• The speed of a punch

• The force of a jump

• The quickness to recover your balance

• The ability to lift a heavy object off the floor quickly

In order to generate this power in your life outside of the gym, it’s important to train for power inside of the gym. It’s not just about how much weight you can lift, but how fast you can lift it (safely, and with good form).

Why Power Matters Across the Lifespan

For the Young Athlete

Power is the foundation of athletic excellence. It translates directly to:

• Increased speed and agility on the field or court

• Higher jumps and more explosive takeoffs

• Harder hits and throws with greater force

• Improved reaction time and faster changes of direction

For Powering Your Everyday Life

Power training adds a dynamic element to workouts, making them more engaging and effective. It improves your ability to:

• React quickly to prevent stumbles or falls

• Carry heavy objects with ease

• Perform everyday tasks with more vigor

• Enhance overall athleticism and coordination

For Women

Power training offers unique benefits for women's health. It may positively impact:

• Hormonal balance and menstrual cycle regulation

• Symptom management during perimenopause and menopause

• Bone density and strength (especially important for osteoporosis prevention)

For the Older Adult

Power is crucial for maintaining functional independence and quality of life. Declining power is a major contributor to:

• Loss of balance and increased risk of falls

• Difficulty rising from a chair or climbing stairs

• The "shuffling" gait often seen in older adults

Power training helps to counteract these effects, preserving mobility and preventing injuries.

For Everyone

Beyond these specific benefits, power training:

• Stimulates the nervous system for improved efficiency

• Recruits more muscle fibers for greater strength gains

• Can contribute to injury prevention by strengthening muscles and improving reaction time

Power Training Principles & Exercises

Power training involves specific exercises performed with the intent to maximize speed of movement. Key principles include:

• Intentional Speed: Focus on moving as quickly and explosively as possible during the concentric (lifting) phase of the exercise.

• Moderate Load: Use a weight that allows you to maintain speed and proper form.

• Proper Form: Technique is paramount to maximize power output and prevent injury.

• Rest and Recovery: Allow adequate rest between sets to allow for full power output in each repetition.

Effective power exercises include:

• Kettlebell Swings: The swing teaches a powerful hip hinge and the ability to generate force rapidly, which translates to improved jumping, running, and even lifting objects with more ease in everyday life.

• Olympic Lifts (Cleans, Snatches, and Variations): While these are more technical lifts that require expert coaching, they are incredibly effective for developing maximal power, speed, and coordination. They teach the body to generate force quickly from the ground up. We introduce variations and progressions of these movements appropriately for individual needs and skill levels, ensuring a safe and effective approach to power development.

• Jumps and Plyometrics: Jumps and plyometrics are powerful exercises that harness the body's natural stretch-shortening cycle to develop explosive power, improving agility, reaction time, and overall explosiveness for a wide range of activities. Our approach emphasizes a safe and progressive introduction to jumping:

  • Focus on Powerful Landings: We prioritize teaching athletes and clients how to absorb force effectively. Learning to land powerfully is crucial for injury prevention and building a solid foundation for explosive takeoffs.

  • Progressive Jumping: We typically start with jumping off objects (like a box) before progressing to jumping onto them. This allows individuals to develop the ability to generate force without the added challenge of landing on a potentially unstable surface.

  • Gradual Introduction of Complexity: We introduce jumping variations systematically. For example, we might begin with more controlled, bilateral movements like jumping jacks or squat jumps before progressing to unilateral (single-leg) or lateral (side-to-side) jumps, which require more coordination and stability.

• Medicine Ball Throws: Medicine ball throws are a versatile tool for developing explosive upper and lower body power, as well as core strength and coordination. We utilize a variety of throws, employing different weights and movement patterns to target specific muscle groups and movement demands. Examples include:

  • Overhead Throws: Develop explosive power in the shoulders, back, legs, and core through an overhead motion, mimicking movements like throwing a ball or jumping.

  • Rotational Throws: Target the core and obliques, crucial for activities involving twisting and turning, such as swinging a golf club or throwing a punch.

  • Chest Passes: Build explosive pushing power in the chest, shoulders, and triceps, relevant for sports like basketball or pushing movements in daily life.

  • Medball Slams: Medicine ball slams are a powerful exercise for developing explosive upper and lower body power, as well as core strength and stability. This dynamic movement involves generating force by powerfully bringing the medicine ball from a tall, overhead position down to the ground. The impact engages the core muscles intensely and helps develop the ability to transfer power efficiently through the entire body.

Ready to unlock your power potential?

Experience these benefits firsthand! Our expert coaches at Aretas Performance utilize appropriate power training with every client, in class, small-group training, or 1:1 coaching. Contact us by replying to this email for an assessment with one of our expert coaches to determine the best power training program for your needs!

Our OsteoStrong program incorporates power training to build bone density and improve functional movement. Get your initial assessment + first session free, along with our Love It or Your Money Back Guarantee for the first week, with a purchase of any class pack or membership. Email Laura for information or book your first class here.

Drake's Speed Camp is designed to maximize athletic power for athletes of all levels. Learn more by emailing Drake here.

Our Golf TransFOREmation classes help golfers of all ages and abilities generate more power for a longer drive and reduced injury risk so you can play better, for longer. Email Mitch for more information.

Don’t miss the Rise & Grind kick-off event at Bradford Beach on May 29 from 7:00 - 8:00 AM! These on-beach classes include a combination of strength & conditioning with a sport and fitness (read: power!) focus, designed to help you reach your maximum potential. The kick-off event will also include free coffee and pastries from Stone Creek Coffee for all who join. Register on the Volley Life University website to join us.

We believe that everyone can benefit from unlocking their inherent power. Whether you're striving for peak athletic performance or simply want to move through life with more confidence and ease, our team is here to guide you on your journey to a stronger, more powerful you.

With Excellence,

The Aretas Performance Team