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

37. Band-Resisted Med Ball Rotational Release

This drill isolates and maximizes the acceleration phase of rotational power. Loop a heavy resistance band around an anchor and hold the end with a medicine ball in both hands. Stand facing the anchor point. Step out to create tension, then explosively rotate away from the anchor, throwing the ball against a wall or to a partner. The band’s constant pull forces your hips, obliques, and transverse abdominals to fire harder through the entire throwing arc, translating directly to maximum rotational velocity in movements like punching, swinging a golf club, or throwing a baseball.

38. Banded Triple Extension Jumps

The Triple Extension (ankles, knees, hips extending simultaneously) is the universal basis of explosive lower-body power. Stand on resistance bands looped over your shoulders (or use a belt). Jump vertically with maximum effort, driving up onto your toes. The constant, heavy tension from the bands forces the muscles—especially the glutes and calves—to generate more force throughout the concentric contraction, improving the overall rate of force development. This targeted resistance is one of the most effective ways to train the specific explosive sequence needed for weightlifting and sprinting.