Rest Interval For Power Exercises

Power is combination of strength and speed. It is essential and used in many different sports. In many cases, maximum power is generated at moderate speeds and moderate submaximal loads. The exception is in powerlifting, when the athlete must lift a maximal load. Rest periods between power exercises can vary depending on the sport or exercise, but they are considerably longer than other forms of strength training.

Power Exercises

Power exercises that involve maximal loads include exercises such as squat power clean, push jerk, deadlifts, bench press and squats. Plyometrics exercises such as jump squats or box jumps are also power exercises but involve lighter loads and higher velocities. Because power exercises involve explosive movements and extensive muscle recruitment throughout the entire body, a great deal of energy is expended. Therefore, power exercises should be performed first in your workouts, and rest periods should be longer in duration.

Loads

Base the length of the rest periods between sets upon the load. The heavier the load, the longer the rest interval needed to recover from the lift. Multi-joint exercises such as the squat are performed at near maximal loads within a repetition range of one to five reps per set. Rest intervals should last two to five minutes in duration. In contrast, a single-joint assistance exercise such as leg extension performed at 12 to 15 rep range will only need a 30- to 60-second recovery interval. A more experienced athlete may be able to exercise with decreased rest period between sets, but a longer recovery will be needed to perform maximal or near maximal lifts.

Evidence

A study conducted at Razi University in 2005 tested the rest intervals for the back squat at 85 percent of the squatter's one-rep maximum for four sets with rest intervals of one minute, two minutes and five minutes. The five-minute rest interval between sets allowed for the highest volume of repetitions completed for four sets when training. The study demonstrated longer rest periods between sets, results in a greater number of repetitions performed at near maximal loads, which may help to improve overall muscular strength.

Training

A beginning a training program that involves power exercises with near maximum or maximum loads, should begin with a five-minute rest period between sets to allow for maximum recovery. As you become more experienced, the rest interval can be gradually decreased, but always be at least two minutes in duration. Perform power exercises first in your routine, followed by submaximal assisting exercises. Rest intervals between assisting exercises can be 30 to 90 seconds in duration depending on your training goal and experience.