This document discusses power exercises and plyometrics that should be done at speed for strength and conditioning for sports. It recommends trainers ensure clients have the movement abilities and muscular strength to safely perform advanced exercises like push presses, high pulls, cleans, and clean and jerks. For effective performance training, the document states clients should be proficient at acceleration, deceleration, stabilization and have prerequisites like strength, joint integrity, balance, core function, anaerobic efficiency, athleticism, and no medical concerns that could affect dynamic movements.

1. Strength & Conditioning for Sports:

2. Power Exercises:
All Done at SPEED

3. Push Press

4. High Pull

5. Clean

6. Clean & Jerk

7. Plyometrics

8. Plyometrics: Depth Jump

9. Plyometrics

10. Plyometrics

11. Precautions for Power Training
Power training for performance involves advanced exercise
techniques.
Trainers should be certain that clients have both the movement
abilities and muscular strength to properly and safely perform
the performance-training progressions.

12. Client Prerequisites for Performance Training
Effective performance training requires that clients be proficient at
• Acceleration
• Deceleration
• Stabilization
To ensure program safety and success, clients should have the
following prerequisites:
• A foundation of strength and joint integrity (joint mobility and
stability)
• Adequate static and dynamic balance
• Effective core function
• Anaerobic efficiency (training of the anaerobic pathways)
• Athleticism (sufficient skills to perform advanced movements)
• No contraindications to load-bearing, dynamic movements
• No medical concerns that affect balance and motor skills