Posted on March 25, 2015 by Jenny Cromack

When people talk about developing power they usually focus on their lower body and plyometric training. However the upper body can also be trained to develop strength and power. This upper body workout looks at developing both strength and power.

Post-tetanic potentiation or PTP works on the principle that a more powerful muscular response can be achieved if it is proceeded by a strong muscular contraction. Lacrosse players have been known to swing a weighted lacrosse Stick before playing, their original stick then feels a lot lighter this results in stronger passes and shots.

You will have experience this yourself  when lifting heavy objects and then lifting a lighter one……it nearly flies out of your hand. This is because although you don’t need your most powerful fast twitch fibers to move the object, your nervous system has been programmed to think it still needs to activate those fibers resulting in greater speed and power.

A training principle that uses the principles of PTT is Contrast training. It is the process of contrasting two different workout methods such as heavy weight training and plyometrics.

The following upper body workout should be completed twice a week with 2 days apart. Complete this for 8 workouts. Ensure you time your rests between exercises

1A. Pull ups – 5 sets, 3-5 reps, Tempo 31X0, rest 10 sec

1B. Medicine Ball Slams – 5 sets, 10-12 sets, no tempo afap, rest 120 sec

1C. Incline Bench Press – 5 sets, 3-5 reps, tempo 40X0, rest 10 sec

1D. Supine Medicine Ball Chest Toss – 5 sets, 5-7 reps , no temp afar, rest 120

2A. Prone T Bar Row – 4 sets, 5-7 reps 30X0, rest 120 sec

2B. Flat DB Press –  4 sets, 5-7 reps, 30X0 rest 120 sec