I hope you’ve enjoyed the CF Adaptations series. If you have- great! And don’t worry, we’re only halfway through it! We’ve got plenty to talk about still. If you missed the earlier ones you can easily catch up by clicking HERE.
Today is all about POWER!
We’re not talking about the power He Man used to defend Eternia from his foe, Skeletor. No, we’re talking about force production again. In particular, we’re talking about the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Looking at the definition, you might say, “That kinda sounds like the definition we used for strength.” And you would be correct. It is the same definition with the addition of- maximum force in minimum time.
For strength you want to think- Deadlift.
For power you want to think- Clean.
HERE’S a recent article written by one of CrossFit Central’s coaches talking about the differences of these two lifts as they relate to each other in force, work and power.
It’s one thing to be strong and another to have explosive power. They are both useful adaptations to develop. We know from the strength article a basic template of gaining overall strength but how does one gain power? Pretty simple, focus on lifts that are quick and explosive:
Like Olympic Lifts- The Snatch and Clean & Jerk.
The Outlaw Way has certainly blended Westside Barbell’s conjugate system (aka the Bible for strength training) into a training program focused around these two lifts. Many top competitive exercisers are using this program to increase their power and force production. Oly lifts plus beat down metcons and skill work seem to be the ticket for getting better, faster, and stronger.
At CFW, we train Oly lifts 4-8 days a month. Just enough for you guys and gals to stay somewhat efficient at the movements and reap their benefits.
So while you may never have to wield your power to save your country from the forces of evil, just know this- you probably could 🙂
CFW- Bringing Power to the People!
About the Author
Dr. Chris Biles, DC is the head trainer and owner of CrossFit Waxahachie. He is a Level 1 CrossFit Certified Trainer and is passionate about all things fitness. He has competed for many years in adventure racing, mountain and road bike racing, and marathons. His main sport now is the new Sport of Fitness- CrossFit.