Power is the ability to produce force quickly. It is the product of force and the velocity of muscle contraction. A 2020 randomized cross-over study published in PeerJ (Helland et al.) compared a strength-oriented session with a power-oriented session of equal work. The study gives us something rare: a matched list of strength exercises and power exercises, with the loads, tempos, and recovery data that go with them. That list can become a working program.

What the Study Tested

Sixteen resistance-trained participants, eight men and eight women, completed two sessions in random order. One was strength-oriented and one was power-oriented. The researchers recorded the concentric work (the lifting phase) in the first session and replicated it in the second, so the total work was equal. The only major difference was the load, which was 50% lower in the power session.

The result: the power-oriented session required less than 48 hours of recovery, while the strength-oriented session required more than 48 hours. The strength session also felt harder, with higher perceived exertion and lower perceived recovery at 24 and 48 hours. Most differences were small, but they were consistent.

The 6 Exercise Pairs

The study used the same movement patterns in both sessions. Each strength exercise has a power partner:

1. Squat → Loaded countermovement jump (CMJ). Same depth in the lowering phase.
2. Front squat → Front squat with overhead push. Same depth in the lowering phase.
3. Trap bar squat → Trap bar CMJ. Same depth in the lowering phase.
4. Bench press → Bench press throw. Performed in a Smith rack.
5. Narrow bench press → Narrow bench press throw. Performed in a Smith rack.
6. Weighted push-ups → Explosive push-ups. Weighted push-ups used a weight vest and discs, with boxes under the feet and hands.

This pairing is the backbone of the program. The strength version builds force with heavy loads. The power version trains the same pattern at speed.

Strength Day: How the Study Ran It

• Warm-up: 10 minutes of easy running with increasing velocity, then 2 minutes of dynamic stretching for the upper and lower body.
• Exercise warm-up sets: One set of 8 repetitions at 60-80% of 5RM before each exercise.
• Working sets: 5 sets of 5 repetitions at 5RM.
• Rest: 3-4 minutes between sets.
• Tempo: A controlled, slow lowering phase (over 1 second) and a lift performed as fast as possible.

Power Day: How the Study Ran It

• Warm-up: The same as strength day.
• Load: 50% of the load used for the matching strength exercise.
• Tempo: A fast lowering phase (under 1 second) with maximal effort on every lift, using a continuous high-velocity tempo.
• Volume: Sets and repetitions were adjusted so the concentric work matched the strength session. The power session ran about 12% (roughly 13 minutes) longer than the strength session.

Building the Weekly Plan

The recovery data drives the schedule. Because the strength session was not fully recovered at 48 hours, leave at least 48 hours between a strength day and the next demanding session. The power session was recovered in less than 48 hours, so it fits more easily into a busy week.

A sample structure based on the study:

• Day 1: Strength day. All six strength exercises.
• Day 2: Rest from resistance exercise.
• Day 3: Rest, or recovery work.
• Day 4: Power day. All six power exercises.
• Repeat.

The power session also showed a possible benefit. In the study, it appeared to enhance multi-jump height at 24 hours and squat peak power at 48 hours. The strength session showed no such effect over the same 48 hours.

Monitoring Recovery

The authors found that subjective and objective measures of recovery agreed poorly at the individual level. Their recommendation is to use both. In practice, that means pairing a performance check, such as jump height or movement quality, with a perceived recovery rating before each session. The study used a 0-10 perceived recovery scale and a 0-10 session effort rating taken 30 minutes after exercise.

Limits to Respect

The participants were young (average age 24) and already resistance-trained. The study did not test older adults, and the authors caution against extrapolating the results to other programs, loads, or volumes. For clients over 50, the exercise pairs and the structure of the two sessions can serve as the template, while the loads, sets, and rest are set conservatively and adjusted to each person's training status. Any program built from this study should be introduced gradually.

The Takeaway

The study gives a clear template: six strength lifts, six matching power lifts, a 50% load drop for power day, a fast lowering phase for power and a slow one for strength, and at least 48 hours of recovery after heavy strength work. Power training and strength training use the same movement patterns. The difference is speed, load, and how long the body takes to recover.