Anaerobic Training (Power and Speed)

Anaerobic Training (Power and Speed)

  • Developing power through resistance/weight training
  • Plyometrics
  • Short interval

Developing Power Through Resistance/Weight Training

  • Includes high intensity reps, longer resting periods and low work volumes.
  • Research suggests an ideal routine should be:
    • 1-3 sets
    • 1-5 RM
    • 1-5 times a week
  • Bar speed is considered as an important aspect which is directly proportional to the velocity of lifting the weight.
  • Resistance training and weight training differ in terms of the mechanism of lifting the load. Weight training specifically requires weight whereas in resistance training, the resistance can come from body weight, elastics, hydraulics etc.


  • Method of anaerobic training involving eccentric and concentric contractions in cycles with fast intervals.
  • Exercises include but are not limited to:
    • double legged hurdle jumps
    • speed ladders
    • power skipping
    • vertical depth jumps
  • Plyometrics centers around building power which gradually improves speed.
  • Plyometrics also helps in developing force and speed endurance.
  • Sports that include plyometrics: basketball, netball, volleyball, high-jump

Short Interval

  • Training includes short workout sets with longer resting periods.
  • The work to rest ratio can be 1:2.
  • Routines are usually high intensity physical activity (85-100% maximal workload).
  • Exercises include: bike riding, rowing, running, cross-trainers, skipping, jumping, push-ups, etc.
  • Benefits include:
    • Triggers alactacid or lactic acid energy systems
    • Sustainable recovery period
    • Speedy waste removal
    • Develops speed and power