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

Move 13 - The Seated Box Jump: Maximizing Concentric Power

The seated box jump is a unique and effective variation that focuses on the concentric phase of the jump, or the upward push. By starting from a seated position on a low box or bench, you eliminate the stretch reflex that normally assists a jump, forcing your muscles to generate all the power from a dead stop. This method directly trains the fast-twitch fibers responsible for explosive movements. It's an excellent way to improve your ability to produce maximum force quickly, which is crucial for activities like jumping, sprinting, and lifting. This move is perfect for those looking to improve their athletic power without relying on the momentum from a countermovement.

Move 14 - Rotational Medicine Ball Throws: The Power of the Twist

Rotational medicine ball throws build explosive power in a crucial, often-neglected plane of motion. Stand with your feet shoulder-width apart, holding a medicine ball to one side. Explosively rotate your hips and core, throwing the ball forcefully against a wall. This exercise builds rotational power and core stability, which is vital for sports like baseball, golf, and tennis, as well as for everyday activities like carrying groceries or turning to lift something. By training your body to generate force from a twist, you’ll unlock a new level of functional strength.