1. Make sure you use a full range of motion. For example, let’s say your full range of motion on the bench press is 2 1/2 feet, that means that 1 rep (up and down) is 5 feet total. And let’s say that each rep takes 6 seconds (2 up and 4 down). Now if you use 250 lbs for 8 reps the power would be – 250 lbs times 40 ft divided by 48 seconds, which equals 208.3 ft-lb/sec.
Now let’s say you cut 3 inches off the range of motion by not bringing the bar all the way down to your chest, thus taking of 1/2 foot off each rep. So, if all other factors are the same, the above set now looks like this – 250 lbs times 36 ft divided by 48 seconds, which equals 187.4 ft-lb/sec. With less range of motion, power goes down.
2. Increase the weight you lift. If, for example, on our full motion bench press (which came out to be 208.3 ft-lb/sec), you were to add 5 lbs to each rep, then the formula would something like this – 255 lbs times 40 ft divided by 48 seconds, which equals 212.5 ft-lbs/sec. So that means that lifting more weight increases muscular strength and training intensity.
3. Decrease time between each set. For example, 3 sets of the bench press using 250 lbs for 8 reps has the workload of – 250 lbs X 40 ft = 10,000 ft-lbs. If these 3 sets are done in 10 minutes (600 seconds), the Power would be 10,000 ft-lbs divided by 600 seconds, which equals 16.7 ft-lbs/sec.
If by decreasing the rest time between each set, those same 3 sets are done in 6 minutes (360 seconds) instead of 10 minutes, now the Power is calculated as – 10,000 ft-lbs divided by 360 seconds, which comes out to be 27.8 ft-lbs.sec. Which means lifting more weight over a full range of motion in less time will greatly increase your overall training intensity (Power level).
The goal with knowing your Power level is to make sure it is increasing, steadily, over time. Try not increase your Power for each exercise too much in a short amount of time as this can lead to serious injury.
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Most important tip on here is the full range of motion. Using a full range of motion works different muscle fibers which causes for maximum results. You want to use as many muscle fibers as possible.