1 Start slowly
Remember, the reason you are doing this in the first place is to increase your skills and your quality of life. It’s not about competing in high-level athletics or even going back to the old glory days of high school. When training for power, it’s key to keep the intent and speed of each rep as high as possible. Full recovery after most power exercises is non-negotiable.
2 Make half the volume
You won’t need as much training volume as you think. Just start with half the volume you think you need. You can always add more later, but if you start too aggressively, it might be too late to subtract.
3 Change the way you think about sets and reps
You can do sets of total repetitions or complete a total number of repetitions. So instead of doing 3 sets of 5 reps, just work your way up to 15 total reps. You could even do 15 sets of one rep, taking the necessary rest between sets. You can also flip the sets and reps. Instead of 3 sets of 10, change that to 10 sets of 3. It’s the same training volume, but now the quality of your reps will increase.
4 Consider the selection of exercises
Explosive and powerful exercises include things like sprints, jumps, and throws, but find what’s right for you. Not all exercises are going to be perfect for all bodies. Do not try to do something risky without being up to the task and without knowing for sure that it is appropriate.
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