Maximal strength Maximal strength is the ability to overcome or resist high levels of force and it is largely dependent upon the athletes muscle size and the control and stability they possess in the musculo-skeletal system.
Sets: 2-5, Reps: 3-6, Resistance: Medium-Heavy, Lifting Speed: Mod-Fast, Rest: 2-4 min
Power or speed-strength
Power refers to the ability to generate high levels of force as quickly as possible. It is a function of speed and strength, but appears more proportionally more dependent upon strength than speed when heavy resistances must be overcome.
Sets: 2-5, Reps: 3-6, Resistance: Light-Heavy, Lifting Speed: Fast, Rest: 1-3 min
Power/strength-endurance is the ability to sustain power/force levels over long time periods.
Sets: 2-3, Reps: 10-20+, Resistance: Medium, Lifting Speed: Mod-Fast, Rest: .5-1 min
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