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High Intensity Power Training Workout

Many athletes can enhance playing performance with greater power, and there’s more than one way to develop this attribute. Consider a study published in the Journal of Strength and Conditioning Research that compared traditional power training to a high-intensity power training circuit.  
 
Twenty-nine healthy men in their early 20s trained 3 times a week for 6 weeks. The traditional power training group did 3 to 5 sets per exercise with 90 seconds of rest between sets. The high-intensity group did a short circuit with 15 seconds of rest between exercises.
 
Both groups significantly increased power as measured by countermovement jumps, power load bench press performance and the Wingate test. But only subjects in the high-intensity group realized an increase in maximal aerobic speed.