For athletes aiming to enhance strength and power, focusing on specific training strategies can significantly improve performance. Here are five proven tips to boost your strength and power effectively: 

1. Focus on Eccentric Training

Eccentric training emphasizes the lowering phase of a lift, where the muscle lengthens under tension. Slowing this phase to 3-5 seconds increases muscle damage, promoting growth and strength. 

2. Implement Periodization

Periodization structures training into phases focused on specific goals like strength, hypertrophy, or power, preventing plateaus and reducing overtraining. Plan training cycles of 4-12 weeks, alternating between goals, and gradually increase intensity and volume. 

3. Incorporate Functional Training

Functional training mimics everyday movements to improve strength, coordination, and balance. Use exercises like sled pushes, kettlebell swings, and medicine ball throws to challenge stability and coordination. 

4. Incorporate Compound Movements

Compound movements, like squats, deadlifts, bench presses, and pull-ups, engage multiple muscle groups and joints. Prioritize these exercises at the start of your workouts to build overall strength and power. 

5. Include Speed Work

Speed work with lighter weights at high velocities develops explosive power and enhances force generation. Incorporate exercises like Olympic lifts and speed squats, focusing on acceleration while maintaining control. 

BONUS TIP: Incorporate a Performance Mouthpiece 

For an extra boost, consider incorporating the AIRWAAV performance mouthpiece into your regimen. Trusted and worn by the world’s strongest men, including 2023’s Mitchell Hooper and 2024’s Tom Stoltman, the AIRWAAV mouthpiece is backed by 15 years of peer-reviewed research.

Patented with a specially engineered plate, it optimally positions the jaw and ensures full tooth contact during clenching. This specific contact accelerates the body’s neuromuscular response, triggering immediate and powerful muscle engagement throughout the body. This heightened response counters the body’s instinctive restraint on muscle usage, unlocking greater force and power.