Designing a resistance training program to increase strength and power isn't easy. Designing a program that will transfer those gains to sports performance is not. Demonstrating strength and power in the weight room does not guarantee a stronger and more powerful athlete.

Power Training
1.) Emphasize Olympic-style lifts such as cleans and snatches because they require speed of movement and simulate movement patterns such as blocking, tackling, lifting and jumping.
2.) Perform timed exercises, which is a specific amount of time to perform a certain number of repetitions.
3.) Determine and use a percentage of one repetition maximum on selected exercises; as low as 30 percent of 1 RM in sports that demand quick movements; up to 70 percent of 1 RM where force development is more important.
4.) Select Plyometric exercises that mimic specific sports movements

Movement, Not Muscles
Train movements, not muscles. Leg extensions and leg presses are effective at increasing the size and strength of the quadriceps, but the movement pattern is not sport specific. In contrast, squats and lunges increase strength levels and are performed in a movement pattern that is similar to that seen in competition."

Multiple Joints
Most sports movements involve more than one joint. Therefore, most resistance training exercises should also involve multi joint movements performed while standing. Exercises for the neck, as well as lat pull-downs and seated rows, are exceptions.

Dumbbells, Not Barbells
Barbells are effective for weight lifters and power lifters, but not so important for improving athletic performance. Dumbbells are a better choice because they help train for balance, body control, and stabilization, and dumbbells can be moved in the same directions or plans required in the sport.

One Leg Exercises
In sports that involve running or frequent collisions, the body is often supported by one leg. Performing exercises that increase strength when placed in that single-leg position can pay off in hockey, football and other sports.

Lateral and Rotational Movements
Linebackers, infielders and basketball players often have to slide from side to side. Lateral exercise movements in the weight room and in an area used for plyometrics and agility training can readily be transferred to the field or court. Throwing a baseball, serving a tennis ball, spiking a volley ball, and firing a slap shot in hockey all require trunk rotation. Sit-ups with a twist and back-to-back medicine ball tosses are examples of exercises that strengthen rotational movements.