Power Workout Programs

According to Gray Cook, founder of Functional Movement Systems, power is your ability to quickly produce strength and speed together, a necessity for sports such as football, tennis, martial arts and gymnastics. You should do power training with coaching from a qualified fitness professional or strength coach before doing it on your own. To do power training, you must build a strong foundation of stability, mobility and strength, or you could injure yourself from improper form and weakness.

Jump Rope

Jumping rope develops a foundation of muscular endurance, rhythm and posture that is needed for advance power training. Start with a basic bounce step with your feet together, and jump high enough to clear the rope. Once you have mastered jumping one jump per second, progress to two jumps per second.
There are various jump rope drills you can do, such as jumping on one foot or with one foot in front of the other, or jumping side to side or back and forth. Once you have mastered these drills individually, make up your own power jump-rope circuit, where you do each jump for one minute at two jumps per seconds with no rest between drills.
When you have finished the circuit, jog at a low intensity to slow down your heart rate, and stretch your whole body---especially your calves.

Power Jumps

According to Cook, there are three primary power jumps you should master, which are the basic positions for many sports. All of these exercises develop power and stability in your legs, hips and abdominals. For the squat jump, stand with your legs shoulder width apart, and bend your knees and hips together. Swing your arms back, and swing them up as you jump up like you are blocking a volleyball spike. Land in the starting position, and jump five to eight more times as fast as you can.
The power step-ups train the left and right sides of your body for power and stability. Use a step or platform that reaches to the lower part of your kneecap. Place your left foot on the step, and point your toes forward. Push your left foot off the step and your right foot off the ground, jumping up as high as you can. Land in the same starting position. Repeat the movement quickly for 10 reps, and switch legs for the next set. If one side is more challenging than the other, do an extra set.
For the split jump, stand with one leg in front of the other with both feet pointing forward. Bend your knees and hips and jump up high, swinging your arms as you do so. Land in the same starting position, and repeat the jump quickly five to eight more times.

Kettlebell Swings

Brett Jones, who is a certified kettlebell instructor in Pittsburgh, Penn., suggests that if you wish to learn kettlebell training, start with the basic front swing. It develops hip and abdominal power by pushing your legs against the ground and pushing your hips forward to bring your body upright. This helps to swing the kettlebell up and control how fast and how far you want to swing. The force generated in your legs and hips transfers into your upper body to produce the swinging power. Swing it up until your arm is parallel with the ground. Do 10 to 15 reps for three to four sets.