Outside magazine, May 1996
Once you've laid a solid strength base, says Karch Kiraly, the next step is to work on power. The difference? "Strength is the ability to move really heavy objects," he explains. "Power is the ability to move them faster and faster." In other words, power is explosiveness, what you need to pedal up a steep grade, propel yourself to catch up with a rolling wave, or soar into the air to spike a volleyball. Which is why Kiraly recommends that after a few months of beefing up your strength base, you move on to a regimen that incorporates the following Olympic-style power lifts.
The Snatch, which requires you to heave a barbell above your head in a single motion, catch it with your arms fully extended--often in a squat--and raise yourself to full height.
The clean and jerk, in which you hoist the bar into the air, pull yourself under it in a front squat position, rest it briefly on your shoulders, and then jerk it over your head, catching it with your arms extended.