Power & Plyometric Training
Sprints, jumps, swings. The fast-twitch fibers age the hardest if you leave them alone.
What it does
Strength preserves the load you can move; power preserves the speed you can move it. The two adapt to different stimuli, and most strength programs neglect the latter. Fast-twitch fibers atrophy faster with age — explosive work slows the decline. Twice a week holds the asset.
High-velocity contractions recruit type II muscle fibers and train rate-of-force-development. Neural-drive adaptations come fast; structural fiber changes follow over months.
What the evidence shows
Overall evidence strength: Moderate certainty
Who it's for, who should skip
Anyone strength-training who has neglected speed — you can be strong and slow. 1–2x/week, low volume, high intent: sprints, jumps, throws, Olympic derivatives.
Stacking & alternatives
Access & cost
Self-directed — no purchase required.
Last reviewed 27 August 2026.