#FatblasterFriday | A little power training goes a long way

Did you know that there are 9 components of physical fitness?

Strength, agility, balance, flexibility, local muscular endurance, cardiovascular endurance, strength endurance, coordination and power? How many do you include in your training?


power training


While my weekly workout routine tends to be varied and fairly comprehensive, until recently, I had overlooked power training.

Power:  the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start) 

The benefits of including power training in your workouts?

  • improved reaction time (think of dodging an off course baseball or keeping a wayward toddler from the path of an oncoming car)
  • enhanced cardiovascular function (power training typically results in heart rates higher than 85% of maxHR)
  • increased strength (one of the components of power)
  • elevated calorie burn both during the workout (using big muscles explosively burns a ton of calories) and up to 24 hours later (the “afterburn” effect)

But a little power training goes a long way. When done correctly, training for power should involve near maximal effort. You shouldn’t be able to do very many reps.

I like to place my power exercises near the beginning of my workout, always after a proper warmup and before the muscles needed for speed and strength are already tired.

Today’s #FatblasterFriday workout combines 2 power training moves with 4 whole body strength moves.

All you’ll need is a box, bench or step and a moderately heavy set of dumbbells. Let’s power it up!


power training


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Do you incorporate power training in your workouts?

What’s your favourite type of workout?

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.




  1. ohhh, I like this one too Tamara. I try to incorporate all those different elements in my workouts but I must admit that I’ve been slacking lately on the power side of things. Thanks for this!
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: Live.StrongMy Profile

    • It’s hard to do it all, isn’t it Christine? My clients probably get more balanced programs than I do… (the reason why even trainers need trainers!)

    Miz recently posted…Fit Tip Friday: Chatting with MizFitMy Profile

    • Yes! Then you could quietly knock on my door in the morning and get me up for early cardio…

  3. Love power moves!!! Great work-out (and tips)! I think flexibility is the area I spend the least time on but I’m really trying to get better.
    Kim recently posted…New (Free!!!) Compression Shorts – Love ThemMy Profile

    • I think that most of us neglect flexibility. Somehow, stretching doesn’t really feel like a workout! I need to go back to yoga…

  4. I am exhausted! 😉 You always rock the videos Tamara – thank you for sharing them all!!!!
    Jody – Fit at 55 recently posted…Shoulder & Chest w/New MovesMy Profile

    • There’s absolutely no way that I could tire YOU out Jody! More likely the other way round! Thanks for your support and shout outs!

  5. This is great! Love the post, thanks for sharing 🙂 I’m getting back to working my flexibility and balance 🙂
    Kierston recently posted…#RECIPEFRIDAY: Protein Packed Berry Spread & Topping!My Profile

    • Ha! Yet another comment about needing to be more flexible. Sounds like we should all take yoga together!

  6. One long lost and lonely fitness component got left out along the way: reflexes. Love your list of the 9 components. Great way to lead into your post, which is a well done one! I almost got up and exercised. Almost. But then I did some power moves this morning after teaching two Fit Forever classes followed by Adv Step. Yes, I want to be young like you!
    KymberlyFunFit recently posted…Pain Free Movement in 2013: Who Wants In?My Profile

    • You’re right! How shall we train them? Catching and dodging things? Some speed and agility required as well as coordination…

  7. My favorite exercise is running but I am looking to start yoga really soon.

    Great post.

    • Thanks! Runners, probably more than any other type of athletes, need yoga! The perfect balance to all that energetic, muscle-tightening movement!

  8. Power all the way! The main time that I’ll do power training is when doing HIIT, I’ll do a standard sprint – walk – sprint -walk etc. routine.

    You made me think for a second with those 9 elements, I think I’m slacking on the flexibility side of things, unless you count stretching as flexibility? I try to do a decent stretching routine, but I’m not sure how much it improves my flexibility, I mainly just do it so I don’t get injured!

    • Yes! Stretching is definitely what you need to do to increase flexibility! Try and stretch after your runs; a good 10-15 minutes makes a big difference in flexibility.

  9. Hi Tamara. The deadlift with reach looks like a great one for balance, too, rather like the spiral in skating. Fun to see your cat checking out the window! I know I get most of these components through my figure skating training. I get balance in spades, the jumps demand coordination and power, and the moves like spirals and Ina Bauers require a lot of flexibility. I know I’m getting warm and burning a lot of calories but the longest at a time that I skate hard continuously is only a few minutes, though I continue on after a very short break. So I’m not sure how well I am doing on endurance. I used to weight train off-ice but haven’t had time or energy for that lately. And I used to stretch more off-ice: I tend to slack off on the stretching unless my knees demand it. Good reminder to take five minutes and do the stretches that I’m supposed to do before I skate.
    Mary @ Fit and Fed recently posted…Poppyseed Dressing (silken tofu-based)My Profile

    • Absolutely! I always find that it’s easier on one side than the other. Symmetrical balance is something I’m working on.
      Figure skating! That sounds like a fantastic workout! My daughter loves to skate, but my boys, who have terrible balance, don’t like it very much.

      • Yes, balance is always easier on one side than the other. In skating a lot of the moves are developed on both sides, but the harder jumps and spins are only learned in the skater’s preferred direction. It probably would be better for the body to not use the same leg for landing almost all the time. I’m glad your children have had the chance to at least try skating, as Canadians it seems natural that they would skated a little. I had my three all take the Learn-to-Skate series and some individual lessons. Only one pursued skating but they at least got some body awareness and developed their balance to where they can ski easily.
        Mary @ Fit and Fed recently posted…Bronze Ice Dance Test | Hickory HoedownMy Profile

        • Had to laugh at the ‘natural for Canadians to learn to skate’ comment! I so agree! But things are different on the west coast than elsewhere in Canada. I grew up in Ontario, where the winters were cold enough that my dad ‘flooded’ that back yard to make our very own skating rink! Can’t do that in rainy, Vancouver…

  10. I totally need to do more of these….I can’t believe I am just reading this now and watching your video. I will have to do some of these this week once I find a sturdy box/bench. 😉
    Kathy recently posted…Baby its Cold Outside…but I’m feeling PINKMy Profile

    • I love box jumps! And yes, make sure your bench is sturdy. We don’t want any accidents 😉

  11. Interesting concept. I’ve never tried power training but it makes sense that it would be a great workout.
    Jill @ Fitness, Health and Happiness recently posted…What’s For Dinner Menu PlanMy Profile

  12. Hey great workout! Awesome tip about doing it early in the workout too… Nothing worse than trying to move fast after your body is in slow mode.

    I do power training a lot, my life revolves around jumping higher so ploy metrics are always on the cards. You have to be careful to be ready for it though, over do it and you end up like me with a knee 20 years older than you! Just like its always said here, you gotta adapt your workouts to you. Thanks for the great info… I think it’s the most fun you can have training!
    Lauren recently posted…20 Minute Living Room Workouts: Four Week ProgramMy Profile


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