Mindful Body Performance

💥 Power Training vs 🏋️ Strength Training

Both Matter — But They’re Not the Same

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🏋️ Strength Training (Force Production)

What it is:
Maximal force production regardless of speed.

Why it’s important:
• Increases maximum force capacity
• Improves tendon stiffness & joint robustness
• Builds muscle mass (hypertrophy)
• Enhances structural resilience (injury reduction)
• Raises your “ceiling” for future power development
• Slows age-related muscle loss (sarcopenia)
• Essential for rehab foundations (e.g., hamstring, Achilles return-to-play)

Think: Slow, heavy lifts
• Squats
• RDLs
• Heavy split squats
• Deadlifts

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💥 Power Training (Force × Velocity)

What it is:
How fast you can apply force.

Why it’s important:
• Improves sprint speed
• Enhances acceleration & deceleration
• Increases jump height
• Improves change of direction
• Transfers directly to sport (Gaelic football, field sports)
• Maintains fast-twitch fibre recruitment as we age
• Strongly linked to fall prevention in older adults

Think: Fast intent, explosive movement
• Jumps
• Bounds
• Med ball throws
• Olympic lift variations
• Sprint work

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🔑 The Key Difference
• Strength = Your Engine Size
• Power = How Fast You Can Use It

You can be strong but slow.
You can be fast but lack force.
Elite performance needs both.

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📈 Why Power Becomes Even More Important With Age
• Power declines earlier than strength
• Loss of fast-twitch fibres affects reaction & explosiveness
• Power is more predictive of functional independence than strength

👉 Strength builds the base.
👉 Power keeps you athletic.

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🧠 Practical Takeaway

For athletes (like Gaelic footballers):
• Build strength first
• Layer in power year-round
• Maintain power even during rehab phases

For general population:
• Lift heavy
• Move fast
• Never lose speed of intent .

🔑 .ie .

Power training:
Training power—defined as force multiplied by speed—is essential for enhancing athletic performance, improving functional longevity, and boosting body composition. It builds, maintains fast-twitch muscle fibers, increases bone density, and develops resilient connective tissues, reducing injury risk and improving reaction speed. Power training is critical for maintaining functional, quick movement as we age.
Harvard Health
Harvard Health

Great to have the Monivea Abbey Ladies football team into the gym for Strength and Conditioning sessions to start off their pre season.
Absolutely excellent work put in for the last couple of weeks from the ladies. 💪🏼
Just to Keep it going now…🙂
❤️

I just want to wish my clients and everyone of you on my Facebook group a Happy New Year 🥳

Thanks for Everything in 2022 I wish each and everyone of you a fit and healthy happy 2023 ye are a class bunch of people remember that.
❤️❤️🙏🙏

2023 will be a good year, stay grounded, be kind to others and keep the faith. 🙂

Also do your weight training and conditioning exercise for your heart health and for better overall mental health.

My new timetable will be attached below if I can help you with your Health goals or you need Deep tissue sports massage don’t hesitate to contact me on 0877422560 or send me a private message.

Thanks
Conor

Group Functional Class Tomorrow morning at 10am there are still places available if your interested in getting a workout in before the New Year Celebrations. 🙂💪🏼

Hi All hopefully you have had a Great Christmas so far? 🙂🎅

We had CoreConditioning class today at 10am everyone worked really hard which was brilliant especially after the Christmas binge. 😃

We have another Class this Friday which is the start of the new Group Functional Training Program for January.

If you are interested in getting back in shape from Friday onwards don’t hesitate to message me.

Also my new morning timetable is ready to go from Tuesday and Thursday morning next week it will be a mixture of Personal Training and Group Functional Training.

If you are in the Killererin/Barnadearg area or further away you now have an opportunity to train nearer to home.

There are more places available for class this Friday/New Group Functional Training program for evenings.

There are places open now for morning Group Functional Training Sessions and Personal Training for January secure your place now.

Please book your place through the Legit Fit Application.

Thanks Conor
Looking forward to helping you achieve your Health and Wellness goals for 2023.

LegitFit