Training for power is important. It is a perishable skill. Just because you lift, it does not necessarily mean you are training for power. The Westside Conjugate Method has dynamic lifts which do translate.

If you are not using Westside, there's a pretty easy way to get some power in your program. Jumps and throws work very well and I have been incorporating them into my training for years. What's nice, jumps and throws improve athleticism as well.

Interestingly, at just shy of 53 power and athleticism are more important to me than they have been in decades. Since no longer competing in powerlifting on a higher level I have picked up lots of outdoor activities I enjoy aggressive hikes, paddle boarding, skiing, and would even like to expand into surfing and climbing as I become very near retirement.

Up until recently throws and jumps were the last part of my training warm-ups. The problem is, that I often found myself rushing through them to get to the actual lifting. So now I have devoted an individual session to them. What's nice is, it doesn't require a warm-up and takes only about 10-15 minutes tops.

My power session consists of jumps and throws. I start with a set of light throws and jumps and then proceed to increase intensity on a set or two more until I feel ready. Unlike when I used them for my actual warm-ups, I take my time. They were more like a circuit for me in the past where I'd be breathing pretty heavily by the end.

Now, I focus on doing three sets of five for each movement. Like my squat, bench, or deadlift, I only move on to the next set when I am rested and feel I am back to baseline.

I make all of my throws from my knees. I have found I use too much body English when standing and it's just too much torque on my already compromised back. For the throws, I start with overhead, then chest passes/pushes, then side throws from the left and right.

For the jumps, I like jumping up stairs. I prefer them to box jumps. By using stairs I can easily adjust which height I want to go to. Plus, backing down each step after the jump is easier on my joints and back than stepping off the full height of a box. You can develop your own program of jumps and throws as there are many types of each you can play with.

If you want to put more power and athleticism into your training jumps and throws are a good way to do it. Or if you're like me and trying to keep your old ass young so you can still tear it up, give them a go.