Hi Lena,
Ummm... where to start
With out bagging the AIS, i'm a bit surprised.
Let's start at the basics.
Power = force x strength.
For example; i'm stronger than you, but you're quicker than me. The result can be that you are more powerful.
Ok, if i am a powerlifter. Then it does not matter how fast i lift a weight so long as i lift it
If i were a boxer, the speed with which i can assert force is crucial. A slow boxer isn't going to last long.
So that's a basic concept all UWH players should grasp.
Depending on what you training goals are. Which is often determined in regards to your competition schedule (ie, your goal is SA 2008)
This will determine when & why you may be training for POWER.
It's really important to time your power gains carefully. Firstly you'll build functional (usable) STRENGTH
Then you'll need to build SPEED without losing too much strength.
Thats not an easy balance to hit.
So we'll need to talk more about your calender & your present state to be more specific to each individual training.
Now to the AIS program.
A couple of critques:
1. Determining a One Rep Max is extremely dangerous. Do not try this. Bu definition it's the point that your body either stops or braeks, which ever comes first. Injury is always bad for training so please don't attempt this ever.
2. the program works in the Hypertrophy range. Thats the range a Bodybuilder works in because it's where you'll build the most muscle. I use this range - i'm getting bigger.
3. they were right with the Speed thing.
4. I don't like the choosen exercises for UWH players. For example; why would you need a big bench in UWH? Belle is a natural bencher, her PB is 82kg (she weights 60kg). So cry your eyes out boys, she'll kick your ass in the gym. Lets not talk Squats, she's sent many guys out of the gym forever in embarassment. But anyway, i stopped having her bench because it was killing her Rotators. For what advantage in the game?
So to recap - the Training Cycle leading up to a Comp is what determines your Power Cycle. Factor in your current strenghts & weaknesses and you begin to have a useful training regime.