Should athletes train strength and power on the same day or alternate days? The best approach depends on the goal.
- If the goal is to maximize power, research suggests that training strength and power on alternate days is more effective.
- If the goal is to increase strength and muscle size, training them on the same day may be the better choice.
A study published in the Journal of Strength and Conditioning Research found that alternating strength and power training on separate days led to greater improvements in lower-limb and whole-body power, while training them on the same day produced greater strength and hypertrophy gains.
Training Plan Example
The table below outlines a one-week microcycle, alternating maximum strength (MS) training with power (P) training in the mornings, while utilizing restorative techniques in the evenings. Sunday is a full rest day.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| AM | MS | P | MS | P | MS | P | – |
| PM | Contrast Shower | Stretching | Soft-Tissue Work | Salt Bath | EMS | Massage | – |
For same-day training, maintain the evening recovery methods but combine maximum strength and power training into one morning session. Train three days a week on non-consecutive days (e.g., Monday, Wednesday, and Friday). A great plan for this is the three-day contrast training split found on page 150 of The Elite Trainer.
Take-Home Message
- As the competitive season approaches → Switch to alternate-day training to maximize power development.
- Early off-season → Train strength and power on the same day to build a strong foundation.
