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

Lisette Marie

39. Chain-Resisted Broad Jumps: Speed-Focused Horizontal Power

Close-up of a metal dumbbell and heavy chain on a gym floor, symbolizing strength and fitness. Photo Credit: Pexels @Anete Lusina

Instead of using a resistance band (which adds pull), use weight chains draped over your shoulders for broad jumps. The chains provide resistance on the concentric (jumping) phase, but the resistance is released upon takeoff. This allows the body to move at a faster speed in the air than is possible with a band or static weight. This drill specifically trains the nervous system for maximum speed and rapid force output during the initial jump, offering a distinct advantage over fixed resistance for boosting horizontal velocity and acceleration.

40. Tire Flips (The Full-Body Primal Power)

Man engaged in flipping tire exercise at gym, showcasing strength and fitness. Photo Credit: Pexels @Ketut Subiyanto

The tire flip is a compound, full-body movement that develops raw, integrated power from the ground up. It forces a seamless transition from a deadlift (strength) into a power shrug (explosiveness) and finishes with a push (speed), engaging the entire posterior chain, core, and shoulders in one fluid, aggressive action. Unlike barbell lifts, the odd shape and grip challenge the stabilizing muscles and grip strength. Flipping a heavy tire is a primal exercise that builds a rugged, resilient power capacity unmatched by linear machine movements.

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39. Chain-Resisted Broad Jumps: Speed-Focused Horizontal Power

40. Tire Flips (The Full-Body Primal Power)

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