Power is the capacity to cause change, produce effects on others or potentially influence others (PSU WC, L 7) Power is the function of a relationship because it belongs not only to the leader, but also to the followers and the situation

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We have also seen that power is the ability of an individual or groups to influence another individuals or group In this way influence is a relationship It is a relationship between individuals or groups which can make another to act in a way that he may not do otherwise

It is important to understand that there are benefits to having power in your life Less Stress – Power helps bring more control in your life Feeling that you are in control and can make a difference in your work environment and home environment can reduce feelings of helplessness that can cause stress

Power training can help develop stronger, more resilient connective tissue; specifically tendons, ligaments, fascia and joint capsules, which reduces the risk of injury from sprains or strains This fast and efficient workout was designed to enhance total-body power output and increase lean muscle mass

Power training is another performance-based protocol focusing on percentages of rep maxes and speed of the bar This method is a complement to pure strength training, in that strength training will provide stability and whole-body strength, while power will increase the rate of muscle fiber recruitment

The vital aspect of improving power is moving with speed For some individuals, rising up quickly from a chair or from the bottom of a body-weight squat might suffice as a start Other great options are jump squats and medicine ball throws

This is simply because these exercises require an athlete to move heavy loads as quickly as possible – requiring a high-level of explosive strength Therefore, as the Clean & Jerk and the Snatch are powerful exercises they are often used as a favourable tool for developing explosive strength in athletes (10)

Weight training commonly used synonymously for strength training trains and improves the ability to exert force and therefore improves one part of the Power equation, the expression of force

Here are three Olympic Lifting movements that have been identified as being the best for making the attacking faster, more powerful, and more explosive

1. Hang cleans
2. Snatch
3. Barbell squat jumps

What are strength exercises?

1. lifting weights
2. working with resistance bands
3. heavy gardening, such as digging and shovelling
4. climbing stairs
5. hill walking
6. cycling
7. dance
8. push-ups, sit-ups and squats

10 Ways to Build Strength Without the Size

1. Lift Heavy Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units
2. Lift Explosively
3. Do Plyometrics
4. Slash the Volume
5. Use Sprints and Drills
6. Try Contrast Training
7. Rest Longer
8. Hit Weak Links

The are a couple of reasons why regular stretching helps you get stronger: 1 Stretching lengthens muscle tissue and increases flexibility, both of which allow you to perform strength building moves with greater range of movement, making the exercise more effective

It is possible to be both strong and flexible and very important for injury prevention Prevention IS the key Strength training only decreases flexibility if you do not stretch your muscles Flexibility is based on the muscular pull on the joints

Bodybuilding won’t negatively affect your speed or flexibility provided it’s well-designed It will cause your muscles to grow bigger and stronger… and longer (study), improving mobility and flexibility Your posture will improve, as your muscles become strong enough to hold you in proper alignment

Lifting Weights Reduces Flexibility Weight training is what makes you ‘big and strong’, and stretching is what makes you ‘flexible’ In fact, strength training certain muscles can actually be an important part of increasing flexibility The actual lifting of the weights does little to impede flexibility

Bodybuilders are effectively training to move slowly, but that’s because their sport doesn’t require speed or explosive movement Mainly because while bodybuilders and sprinters both have large muscles, the sprinters’ muscles are trained for speed and explosiveness

Try these easy stretching exercises to improve flexibility and stay supple Stretching exercises such as neck rolls, cat stretches and hamstring stretches can all help improve muscular flexibility, making activities that require flexibility – such as gardening, dancing or playing with children, easier on the body

Ballistic Stretching

Standing Hamstring Stretch Bend slightly (not beyond your toes) with the opposite knee until you feel a gentle stretch at the back of the thigh of the raised leg Bend slightly forward from your hips if you need more stretch Move slowly and evenly, without bouncing Hold it for 20 to 30 seconds and switch legs

First, warm up your muscles with a little movement Do static stretching, in which you slowly stretch the muscle to the point right before you feel discomfort, then hold it Perform stretches at least two to three days a week, preferably more often