Power Training

Power Training

This is the ability to generate and use muscular strength quickly over a short period of time. For example lifting a heavy weight very quickly. 

Plyometric Training

This is an intense form of exercise in which muscles are first stretched, then contracted. These movements are powerful/high impact although this input should be controlled. It requires an abundance of strength paired with endurance. The example below shows the quads can be put under this level of pressure by performing a barbell jump squat, with heavy weight for a low number of repetitions (8 reps maximum).  I would make this harder by adding weight and increasing the reps where possible.

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Another example of Plyometric training could be the following:


Box jumps

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Squats

  

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Hurdlers

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This could be applied to a sporting situation in power-lifting when the quads need to be used to force the weight upwards to fulfill a good repetition of the weight.

Benefits and limitations

The benefits include enhanced power and explosiveness in the targeted muscle, improved stamina, speed and overall athletic performance.

Whereas the limitations are it may be difficult to seek a facility where this type of training is available. In addition to this there's a high chance of injury if the individual performs the exercise with incorrect form.



 http://www.menshealth.com/powertraining/