Power training involves choosing a light weight (8-10 rep max) and attempting to move it as fast as possible.

“So, let's say you're doing what's called a 3RM, the maximum amount of weight you can lift three times. Let's say I'm doing a bench press with a 3RM. Even on my first rep, if I try to move it fast, I'm not going to be able to because, if I could, I'd be able to do more than three reps with that. So, you're going to have to choose a weight that is relatively light. Let's say, you're able to do a minimum of 10 repetitions, right, 8-10. So, again, light exists on a spectrum. 8 is lighter than 3, 3 reps is heavier than 8 reps, 8 reps would be heavier than 15 reps, 15 reps...so, at what point is, you know, that optimal effect? There's no research that indicates that at this point. But I'd say you'd have to go a minimum of eight repetitions, 8RM. If you could do more, if you could do a heavier load, you're not going to be able to move it quickly enough to get that benefit.”