 Hey everybody, I'm Lance Coykey. Today we're going to discuss rest periods for power training, power work. So what is power at work? Power is for supplied over time, right? It is doing something really, really fast or moving something relatively heavy, relatively fast. Again, that's kind of like the two ways that you would look at it. You would think like throwing a baseball is power work. You got a really light ball and you're moving it really, really fast. That's a good example. You could talk about jumping. So if maybe you squat 400 pounds, but if you're jumping, that's only body weight, right? That's not an extra 400 pounds or like 550, 580, depending on how much you weigh, total pounds. So you can move your body weight a lot faster than you could move a squat bar. So when I jump, that's the idea there. I'm taking a sub-maximal weight and I'm moving it at speeds that are as fast as I can move them. That is kind of like a power thing. Now the other side of that coin is if you think about like a powerlifting West Side Barbell dynamic conjugate method kind of thing, you have this dynamic effort, that word snuck in there a little too soon, you have this dynamic effort method day where you take some load that is not a, necessarily impressive for you, squatting, deadlifting, bench-pressing weight and then you apply some sort of power element to it. So there's two basic ideas here. The first one is you're moving that weight, that sub-maximal weight really, really fast and we've talked about that already. And then if you're looking at it from a powerlifting perspective, we should probably talk about ballistic versus non-ballistic movements. They'll take these bands and these chains to use for their exercises and what those do is it slows the bar down as you're building up the speed. So generally when we do a normal squat or bench-press or deadlift or anything like that, we spend about half the reps slowing down. And so if the goal is to produce more power in less time or in the same amount of time, then I'm not, or produce force in the same amount of time, AKA more power, sorry, then I'm not really getting that out of my traditional lifts unless I'm squatting, unless I'm leaving the ground and actually jumping with the bar on my back, but that stuff's kind of dangerous and you can't really load it that much, right? You can pretend like you can do jump squats with, if you're a 400-pound squatter, you can do jump squats with 65, maybe 95 pounds, but you can't do them with 225 pounds because that's a stupid idea. You shouldn't get hurt just for the purposes of training. Anyway, so the idea here is I can kind of push the forces up if maybe I don't get a lot of power out of just jumping because I'm a slow person, then maybe what I can do is I can add a little bit of extra load and maybe add accommodating resistance so that it kind of increases my force demand as I go down and then it can actually slow me down as I go. I'm realizing that people are gonna be mad that I say accommodating resistance. That's kind of what it is, though. So as I push up, the band pulls me down or as I push up, the band stops supporting the weight as I'm going up, so the weight starts to get heavier or as I'm pushing up, more lengths of heavy chain are coming off the ground and I'm getting that extra weight on my back through the bar and it's slowing me down. That way, maybe I can accelerate through 75% of the rep instead of just 50%. Okay, so that's what power training is. Now, rest periods involve for this. I don't want fatigue to accumulate. It's just like the strength kind of aspect of things, but with strength, especially if reps are long and slow, I'm gonna accumulate a little bit more of that lactic fatigue, so I definitely don't want that in my strength work and I definitely don't want that in my power work, but for power work, depending on the intensities of this, I might not have a whole lot of that. So the biggest thing, like the best way to do this if you're monitoring everything, is you monitor how far you're jumping, how fast you're throwing the medicine ball, how fast you're squatting the weight, whatever it is, and you make sure that number doesn't go down. If it starts to go down, you're starting to get fatigue, you need to stop because you're no longer training your max power, right? You're starting to train your conditioning and that's not the idea here. That's the best way to do it. When we're talking about rest periods, you can just monitor your rest period and you can say, oh, let me rest 60 seconds between sets and then I'm gonna find out that maybe that isn't enough and now I need to rest 90 seconds. People are gonna be different that way, people are gonna clear that stuff out that way and you can actually use the rest period as your progression there, especially if it's like a sport specific kind of conditioning, which we'll talk about tomorrow. Okay. In general, if I'm giving you a blanket answer and I'm not trying to educate you at all, the rest periods for your power work should be at least 60 seconds, maybe even three minutes. You should rest a little bit longer than you think you have to. Thank you for watching this video. If you didn't like it, you know what to do. But if you did like it, hit the like button for me, hit the subscribe button, hit the bell if you wanna be notified when I have new videos, which is currently daily. And lastly, if you have questions, feel free to leave them in the comments below the video. It really helps elucidate more specific examples on some of the topics that we're talking about and that can really help people understand it better. Not just for you, but for the other people who come by and they watch this video in two, three, 10 years later, I don't plan on taking any of this down, right? So what we want is we want a system that will add value to people for years to come. And the way that you can help me with that is by leaving a comment below and by hitting like and subscribe and the bell and whatever.