Use of plyos and other exercises to develop power should be included in a proper periodization program. There is no "instead" or "either/or". It's a matter of putting together a complete program from A to Z not just do the same thing over and over again without change.
Alan
Using high weight low reps (3-5 reps per set) is how you develop power (not hypertrophy). 1-3 reps produces maximum strength. Neither increases muscle size along with running.
highWeight wrote:
Using high weight low reps (3-5 reps per set) is how you develop power (not hypertrophy). 1-3 reps produces maximum strength. Neither increases muscle size along with running.
That's a bit misleading. Go find me a small powerlifter. When talking about weight training, and most other athletic endeavors, you need to get away from the 'textbook' definitions.
You've got the correct rep range but don't forget speed of movement. While yes you may do 3-5 reps of a power clean you may actually produce more POWER by using a lighter weight and increasing speed but stopping within that 3-5 rep range.
Alan