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

45. Compensatory Acceleration Training (CAT) for Maximal Motor Unit Recruitment

Compensatory Acceleration Training, or CAT, is a technique used by powerlifters to maximize the rate of force development during non-maximal lifts. The concept is simple: during the concentric (lifting) phase of a sub-maximal weight (e.g., 70% of your 1RM), you consciously try to accelerate the bar as fast as physically possible throughout the entire range of motion, even past the sticking point. This focus on maximal intent forces the nervous system to recruit a higher percentage of fast-twitch muscle fibers (high-threshold motor units) than would normally be engaged for that weight. By training the body to move fast with a load, you increase the nervous system's efficiency, which directly translates to greater explosive power in all other activities without the high joint stress of maximal lifting.

46. Kettlebell Deadlift Jumps: The Hinge-to-Explode Drill

The Kettlebell Deadlift Jump is a unique power movement that specifically trains the explosive transition from a clean hinge (hip dominance) to a full vertical drive. Hold one or two kettlebells and perform a perfect hip hinge (deadlift position). Instead of standing up, explosively jump straight up with the bells, driving your hips forward and shrugging at the peak. By loading the movement and forcing an explosive, vertical hip extension from the hinge, you train the glutes and hamstrings to fire maximally and rapidly—the foundational mechanism for all sprinting, jumping, and striking power. This is highly beneficial because it increases force production without the technical complexity of the Olympic lifts, directly translating to enhanced horizontal and vertical explosiveness.