ABOUT THE POWER APP
Welcome to Applied Power. This page explains how to maximize the effectiveness of your training.
Training Day Architecture
Plyometrics / Agility / Stability: These components are usually jumps, bounds and hops. They increase your Rate of Force Development and the contribution of the Stretch Shortening Cycle. If your program has Plyometrics, do them immediately after general warmups.
Technical Work / Warmups: These exercises focus on movement quality and lift-specific warmups. Usually it’s pulls, holds, and positioning. Go slowly, emphasize quality movement, and work through a full range of motion. This section should always be done before the Strength and Power section.
Strength and Power: This is the Lifting section, and usually features an Olympic lift or common strength lift. As with all training, emphasize excellent movement.
Accessories: This section targets your imbalances and improves general strength. Do this section after the Strength and Power section.
Note: Not every program has every section in every training day.
Guidelines
Olympic Lifts and Deadlifts are always singles unless explicitly stated.
Squats and Presses should be completed in a single set if possible
Rest as needed. There is no time component to Applied Power.
Metrics
In addition to one-rep-maxes, we measure several key performance parameters, giving us a more comprehensive view of your strength and power levels.
Relative Strength Ratio: Measures your strength compared to your bodyweight. We use these for goal setting as well as to balance intensity and volume.
Olympic Lift Ratio: Measures the relationship between back squats and Olympic lifts. When these ratios are balanced, increased general strength will transfer effectively to Olympic lifts. When these are not balanced, we spend additional time and reps on the technical components of Olympic lifts.
Mechanical Advantage Ratio Indicates a possible anatomical bias toward Squats or Deadlifts. Some body types are favorable to squats, others to deadlifts. One key variable is femur length; short for squats and long for deadlifts. Obviously, training can’t change your body type, but we include accessories which align with your body type.
Using the App
After each lift, note your perceived exertion on a scale from 1 to 5.
1. Very Low Exertion: Lifts are fast, easy, no breaks, no slowing down.
2. Moderate Exertion: Lifts are completed with no breaks or pauses. Olympic lifts are easy, not even close to a miss.
3. Medium Exertion: Lifts feel “normal”. Sets are unbroken with occasional pauses. Olympic lifts completed with no misses
4. High Exertion: Sets are completed unbroken, but with long pauses. 1 miss in Olympic lifts
5. Very High Exertion: Sets are too heavy to complete unbroken. Olympic lifts have 2 or more misses.
We use this to manage the relationship between volume and intensity, detect plateaus, and ensure you always get the stimulus you need.
Maximize Your Gains
After completing each set (or Olympic lift), pause for 10-15 seconds. Try to not talk (or listen) to anyone. Instead, just close your eyes and replay the lift in your head. Go over how it felt, what you did well, and what you want to do better next time. This improves technical proficiency through a process known as Wakeful Consolidation. For additional information on this process, go here: