Over here at DanavirSarria.com, I teach people how to get jacked, shredded, and athletic by training like a world class fighter. I like to talk about muscle building and fat loss as much as I like to do talk about athletic preparation, but since most people are looking to do the former to look better, I write a bit more about that stuff.
I enjoy it, but that usually means I end up with followers who JUST want to look good. I don’t want that. It’s fine if you want to look good, so do I, but I want to let you know that there is more to fitness than just looking good.
To be a warrior, being big but slow and useless is not an option.
I want you to be big, strong, and powerful. For those that don’t know, power is speed and strength meshed up together. A big huge muscular guy will probably jump at an average height but someone who can generate a lot of power will jump a lot higher. This is what allowed Michael Jordan to fly from the free throw line and land an atomic slam dunk.
So how can YOU become more powerful?
For those who want to unleash their inner nerd, here’s the equation.
Force = Mass X Acceleration
In other words, if you want to produce power (force), then you have to have the strength (mass) and have the speed to use that strength fast (acceleration).
The First Step In Developing Power
Usually when someone reads the above sentence, I get either one of two responses. The first one being a totally confused guy asking “Whaaaa?” and the other being someone who let all that muscle get to his head and says “Bro, that’s it? I got this. Acceleration. Gotta go run some more!”
The first step in developing hardcore power is to get stronger. Strength allows for a greater capacity in power. Without strength, speed can’t do too much to increase power.
Yes, this means you need to actually lift some heavy stuff if you are not already.
The goal is be to able to squat at least 1.5 times your weight and deadlift twice your weight. For the upper body, if you aren’t an athlete I’m happy if you can do some advanced pushup variation such as the one arm pushup. If you’re an athlete, you should be able to do the one arm pushup effortlessly. Having a good bench press would be a good idea as well, which should reach 1.5 times your body weight too.
The good thing about getting stronger is that you’ll also build muscle alongside with it. That means there is no reason to fret if you’re beach body seeker.
For the most part, stay within the 5-8 rep range to build strength and muscle simultaneously. Leave the 1-5 rep range when you’re at a cycle where pure strength is your main priority.
The Second Step To Develop Power
This is the acceleration part.
As a quick refresher, power is the product of being able to use your strength fast and explode.
While strength is developed by lifting heavy stuff, power is developed by using a submaximal load and performed with acceleration.
Some well known ways are olympic lfting, jumps, sprints, med ball throws, and more. Each has a place in a program, but I really like jumps and med ball throws.
When training for power, the LAST thing you want to do is to be fatigued. In some cases, that is warranted but most of the time it be better to do them fresh. Jumps and things of that nature have a higher risk of injury than regular weight lifting. Add that with the fact that if you put it early in a workout, it actually helps increase your power output for the rest of the session. Less risk of injury and the capacity to have a better training session is enough reason to do it early.
I would work on power right after the warmup as that when you are freshest but still are ready to handle the force produced by your body.
Training for power is like training for maximum strength. Since training for maximum strength involves training with heavy weights, power is trained with much lighter weights (Around 50%-70% of your 1 rep max or a weight that you can do around 10-15 reps with) but done in an explosive manner.
This is the reason why I like jumps and med balls throws because you have to do them explosively. It’s also easy to see when you are too fatigued, which makes them pretty much self-limiting.
Like with maximum strength, power is trained from the 1-5 rep range.
On another side note: Increased power will allow you to actually lift heavier weights later on. This means more muscle and strength for you.
What To Do Now
After reading this, it might be time to restructure your current training programs. Take a moment, look at what you have and compare them to your goals. If it just so happens you need to gain muscle, strength, and power, add in a power exercise after your warmup for 2-3 sets of 3-5 reps.
For the resistance training, make sure you’re main exercises are in the 5-8 rep range. Obviously vary your rep ranges over time, but 5-8 reps is fail proof for muscle and strength. If you need to focus more on the strength side of things, pick a month where you go down to 3-5 reps.
Doing these things will transform you from pretty boy to warrior. No more of this “I just want to look good” crap. There is more to life than just too look good. By all means, train for vanity but if you want to kick ass and perform like a UFC fighter (or any athlete for that matter), it’s time to develop some gut busting power!
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