Train Strength and Power on the Same Day or Alternate Days?
May 07, 2015 |
John Paul Catanzaro
Is it best for athletes to perform strength and power training on the
same day or on alternate days? The answer depends on the goal. If the
goal is to improve power, research suggests alternate days is best. If
the goal is to increase strength and size, then same day may be a better
According to a recent study published in the Journal of Strength and Conditioning Research,
short-term strength and power training on alternate days is more
effective for enhancing lower-limb and whole-body power whilst training
on the same day may induce greater increases in strength and fiber
The chart below demonstrates a microcycle (i.e., a one week training
plan) where maximum strength (MS) training is alternated with power (P)
training in the mornings and various restorative techniques are used in
the evenings. Sunday is a day of rest.
Electronic Muscle Stimulation
For same day training, maintain the restorative methods in the
evenings as shown above, but combine maximum strength and power training
in one morning session and train only three days a week on
non-consecutive days (e.g., Monday, Wednesday, and Friday). A great plan
to follow for this purpose is the three-day contrast training split
shown on page 150 of The Elite Trainer.
Take-Home Message: Training strength and power on
the same day is a good strategy to use with athletes early in the
off-season to build a solid base of strength and size. Switch to
training strength and power on alternate days later in the off-season as
the competitive season approaches.