Power is actually strength multiplied by speed. To build power, the athlete must understand whether the strength component or the speed component is of more importance to his or her sport.
This is the most critical distinction that must be made and is often misunderstood or ignored by many coaches. The outcome often translates into poor results on the playing field where power is needed most.
For sports geared to speed-strength (like sprinting), training against resistance is needed, but the actual strength required from that resistance is somewhat less important. Again, grasping the difference is crucial to proceed with the right programme, for even within the same sport, sometimes, the need for one type of power or the other can vary from position to position. In rugby, for instance, a front row player has great need for strength–speed, while a wing back needs speed-strength. To maximize performance, the training done must be specific to their position.
How do the differences in training for power show themselves in the gym? If strength is the primary component of an athlete's power needs, the weights used during training should be high. Therefore, the speed at which the exercises are performed might tend to slow down due to the exertion used in trying to lift the weights at a good, normal pace. If speed is the primary need, lower weights are used with exercise movements performed as quickly as possible.
