The Power of Power Training: Explosive Moves to Build a Body That Will Last a Lifetime

Move 25 - Isometric-to-Plyometric Push-Up

This advanced technique combines a static hold with an explosive release to build starting strength in the upper body. Start by lowering yourself into the bottom of a push-up and holding that position—one inch above the floor—for 3-5 seconds. Immediately upon the hold's release, explode upward with maximum force, pushing your hands completely off the ground (like a plyometric push-up). This method eliminates the stretch reflex, forcing your chest and triceps to fire maximally from a dead stop, resulting in a dramatic increase in upper-body power and rate of force development.

Move 26 - Power Step-Ups: Explosive Vertical Unilateral

The power step-up is a controlled, unilateral move that emphasizes speed and balance. Using a box or bench, step up quickly, driving the non-working leg's knee toward your chest with maximal velocity. The focus isn't just on lifting your body, but on creating explosive vertical momentum in the drive leg. This move enhances hip flexor power and single-leg stability, which is essential for running and climbing. It provides a unique blend of controlled strength and explosive action that builds resilient, powerful legs without the high impact of jumping.