Your Goal
Power Gain
Explosiveness and Neural Recruitment. Methods promoting execution speed and maximal strength.
Key Training Parameters
Load
~70% 1RM
Reps
3 - 5
Sets
3 - 4
Rest
3 min
Tempo
Explosif / Explosive / Explosivo
In Practice
Power gain aims to produce maximum force in minimum time. It’s explosiveness: the ability to accelerate a load as fast as possible. You work with moderate to heavy loads (around 70% of your 1RM) but with few reps (3–5 per set) and maximum acceleration intent on every movement. Recovery is long (3 minutes) to allow your nervous system to fully regenerate between sets. This theme focuses on neural recruitment: your brain learns to simultaneously activate the maximum number of muscle fibers. This is advanced work, reserved for Terminale students who already master positioning and technique.
