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

Move 15 - Sled Pushes: Raw, Ground-Based Power

Sled pushes are a fantastic, low-impact way to build explosive lower-body power and conditioning. Load a sled with weight and grip the handles, keeping your body low and your back straight. Drive through your legs to push the sled forward in short, powerful strides. This movement forces your legs, glutes, and core to generate force against constant resistance, enhancing both strength and acceleration. Unlike sprinting, it has no eccentric (lowering) phase, which means it’s easier on your joints. Sled pushes are a primal, effective exercise that can dramatically improve your power output.

Move 16 - Wall Balls: A Full-Body Conditioning Tool

Wall balls are a classic power-endurance exercise that combines a full-body squat with an explosive overhead throw. Hold a medicine ball at your chest, facing a wall. Squat down, and as you stand, use the momentum to throw the ball upward against the wall. Catch it on the rebound and immediately transition into the next repetition. This continuous movement rapidly elevates your heart rate while building power in your quads, glutes, and shoulders. It trains your body to transfer force efficiently from the lower body to the upper body, making it a complete metabolic conditioning tool.