1 Start slowly
Remember, the reason you’re doing this in the first place is to increase your abilities and quality of life. It’s not to compete in high-level athletics or even return to your old high school glory days. When training for power, keeping the intent and speed of each rep as high as possible is key. Recovering fully after most power exercises is non-negotiable.
2 Do half the volume
You won’t need as much training volume as you think. Just start with half of the volume you think you need. You can always add more later, but if you start too aggressively, it could be too late to subtract.
3 Change the way you think about sets and reps
You can do total-rep sets or complete a total number of reps. So instead of performing 3 sets of 5 reps, just work to accumulate 15 total reps. You could even do 15 sets of one rep, taking the necessary rest in between sets. You can also flip the sets and reps. Instead of 3 sets of 10, flip that to 10 sets of 3. It’s the same training volume, but now the quality of your reps will increase.
4 Be mindful with exercise selection
Explosive and powerful exercises include things like sprints, jumps, and throws, but find what’s appropriate for you. Not every exercise is going to be a perfect fit for every body. Don’t try to do something risky without working up to it and knowing for sure that it’s appropriate.