Power is a word that is thrown around a lot in gyms, usually without knowing its true meaning (just like functional exercises, and core strength). Power differs to strength in that it takes into account the time it takes to perform a movement. Power exercises are characterized by higher movement velocities, because they aim to develop force quickly (high rate of force development). This means we are not concerned about how much you move, but how quickly you move it.
Don't type 'plyometrics' into Google just yet... If you are a beginner, you should still be focusing on increasing your strength. Strength training won't make you more powerful, but it will increase your potential to be more powerful. This is evident via a strong correlation between a Back Squat 1RM and a vertical jump. Consider your strength training an investment.
Beginners - don't be jealous if you see someone by your side performing power cleans because they are enhancing a fitness parameter more appropriate for sport. By using the power of your mind, you can make your strength work improve your power. No, we aren't talking about a jedi mind-trick. Studies have shown that the intention to move quickly is adequate stimulus to improve power, regardless of the movement velocity. This means if you are performing a Deadlift with 90% of your 1RM and it takes 3seconds to reach lockout - if you are trying to get to lockout as fast as possible, this is enough for a power adaptation to take place. This is because you are still trying to send the message from your brain to your muscles as fast as possible, and are refining the neuromuscular pathways responsible for power production.
Putting it into practice is easy - during your movement, whenever you are going against gravity, try and go as fast as you can!
