Use the 80/20 Method to Build Explosive Power in Less Time

We broke down the 3-phase system that turns gym strength into real-world speed.

But now you’re probably wondering:

• “How do I actually use this in my workouts?”

• “Won’t this take more time?”

Valid questions. Most athletes don’t have hours to spend dialing in their strength-speed training.

Here’s the good news: You don’t need to train longer—you just need to train smarter.

✅ The 80/20 Approach to Explosive Training

If you want to build strength and speed efficiently, structure your workouts using this simple framework:

• 80% Strength Work
   Stick to your main lifts: heavy squats, deadlifts, and presses. Build your raw force output.

• 20% Power Work
   Add short, explosive drills before your main lifts to activate your nervous system and convert strength into speed.
  
  

⚙️ Sample Power Block (10–15 Minutes)

Before your heavy lift, perform 3–4 sets of:

• Jumps – Box jumps, broad jumps, trap bar jumps

• Sprints – Sled sprints, resisted sprints, acceleration drills

• Med Ball Throws – Overhead tosses, rotational slams, scoop throws

That’s it. Just 10–15 extra minutes per session can start bridging the gap between gym strength and game-day speed.

❌ Where Most Athletes Go Wrong

1. Lifting heavy but never moving fast
    → Strength stays “slow” and doesn’t translate to sport.

2. Doing speed work but skipping strength
    → No force to apply = no power.

3. Training power inconsistently
    → Without regular intent, there’s no adaptation.
   
   

🚀 Blend Strength + Speed = Explosive Performance

When you combine heavy lifting with consistent, well-timed explosive work, you unlock a whole new level of athleticism:

• Faster first steps

• More powerful cuts and jumps

• Greater carryover to sport-specific movements

And the best part? You can do it without adding hours to your training week.

🎯 Try This Today

Before your next main lift, add just one explosive movement (jump, sprint, or throw). Feel how much more fired up and explosive you are for your session.

Coming Up Next...

I’ll show you exactly how to fine-tune your sets, reps, and rest periods so you get the most out of every phase of this system.

To a stronger, faster you.