But I think my post was misleading. "Power" simply stands for strength. From what I have seen back in the day it was pretty common among lifting to use the term "power" instead of strength.
Misleading
I realize that you are on the "Earn while you learn program", we all are, including me.
However, it makes is hard to communicate information if we have different definitions for term or words.
Terminology
Power and Limit Strength are two different term that are not interchangeable.
If the term Power was being used back then for Limits Strength, it was incorrect, even more so today.
Powerlifting for example. I don't know why, maybe it was just short for "powerful"?
There's NO Power In Powerlifting
The term Powerlifting is a misnomer. There is nothing about the sport of Powerlifting that even comes close to it every being considered "Powerful".
Powerlifting is a test of Limit Strength. It take seconds to finish a Squat, Bench Press, or Deadlift.
For some reason in America, the competition Squat, Bench Press, and Deadlift was termed as Powerlifting.
The English referred the the competition Squat, Bench Press and Deadlift as "Strength Lifts";
which is exactly what it is.
Powerlifting is the only sport that is a test of your Limit Strength.
The Real Powerlifting
The Olympic Lift are the real powerlifts.
Power is measured in newtons and watts. The high the number of newtons or watts you produce, the greater your power output.
With that said, here's research on the amount of power produce by Powerlifters and Olympic Lifters...
"In “A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction and Evaluation Test”, elite Olympic lifters’ and powerlifters’ power outputs were as follows (w/kg = watts per kilo of body weight):
During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women
Second Pulls:
52.6 w/kg Men
39.2 w/kg Women
Squat and Deadlift:
12 w/kg Men
With this basic breakdown in mind, the power output comparisons of a
100-kilo male lifter in the clean, second pull and deadlift would be as follows.
Clean————-3430 watts
Second Pull—-5260 watts
Deadlift———-1200 watts
Obviously, there is a huge difference in power outputs. The
power output of clean pulls is 2.85 time greater than a deadlift. Second pulls are even higher with power outputs 4.38 times larger than deadlifts. Garhammer’s research showed that even when dropping the training poundage down to lower percentages for Olympic pulls and deadlifts, outputs for Olympic pulls were still almost twice as great. Starr was way ahead of the curve on his training in regards to Olympic pulls for deadlifts." Source: The No Deadlift, Deadlift Training Program,
The No Deadlift Program to Improve Your Deadlift
He clearly writes that this type of progression is meant to develop max strength.
Increasing Limits Strength
Yes, Hepburn's developed strength with this program. While Hepburn's program worked, we now have more information on how altering some of his protocol to produce a greater training effect for increasing Limits Strength.
Research and anecdotal data have demonstrated that.
Dr Michael Zourdos' Research
Zourdos' found that Limit Strength increases were best achieve when a program included: Hypertrophy, Power and Strength Training within the same program.
Westside Powerlifting Training
This program was developed back in the 1980's and reinforece Zourdos' current research.
It is a Conjugate Training Program that incorporates what Westside term as...
1) Max Effort: Limit Strength Training
2) Dynamic Effort: Speed Training (a misnomer, it's Power Training)
3) Repeated Effort: Hypertrophy Training/Bodybuilding
Synergistic Effect
Training Limit Strength, Power and Hypertrophy produces a synergistic effect; 2 + 2 = 5.
One type of strength training enhance the other.
Dr Brad Schoenfeld's Hypertrophy Research
Schoenfeld Hypertrophy Training research came to the similar conclusion about increasing muscle mass. Three factors provide a synergistic effect.
1) Mechanical Tension: Limit Strength Training
2) Metabolic Stress: Hypertrophy Training, the use of load 65 - 80% for sets of 8 plus repetitions, with short Rest Period (60) seconds between sets.
3) Muscle Damage: Pushing yourself to failure or near failure in the final week of a training cycle produced this, as well as, full range movements under a heavy load that stretched the muscle being worked.
Research show that loaded stretches between set of an exercise for approximately 30 second increase muscle mass.
Differentiation of Training Results
Where you place the emphasis in writing and performing a training program determine on the training effect that you primarily obtain, Limit Strength, Power, Speed, Hypertrophy, etc.
One more thing in regard to training with any program is...
Periodization Training
This mean progressively increasing the work load every week for a number of weeks. The final week involves pushing the limit in an exercise; going to failure or near to it in Limit Strength and Hypertrophy Training.
Once your all out week is completed, you need to start over with new exercises or a lighter, easier load with the ones you are using.
This is "Active Recovery". It allow you to increase Limit Strength and muscle mass, depend on where the focus of of your training program was.
The General Adaptation Syndrome
The foundation of Periodization Training is build on The General Adaptation Syndrome. The body become acclimated to something new. When the occurs progress stops.
The General Adaptation Syndrome is universal.
It is also used for dieting, as a means of decreasing body weight/body fat or increasing body weight/muscle mass.
Bodybuilder's use this method for "Bulking" and "Cutting". However, many don't understand the nuances of how to effectively make it work for increasing body weight (maximizing muscle mass and minimizing fat gain) or decreasing body weight (maximizing fat loss and maintaining muscle mass).
Summary
"Everything works. But nothing works forever."
In other word, you have to trick your body into going where you want it to go.
Kenny Croxdale