For athletes and fitness enthusiasts alike, being able to generate maximum power is an ability that needs to be conditioned just like any other fitness attribute. Many of us may assume that power and strength are essentially the same, when in essence, power is the element of strength combined with speed.
Let’s break down the difference between strength and power a little further. Most of us understand the definition of strength, which is simply being able to withstand a given load or external resistance. When defining power, we take out the element of load and just focus on the speed of the movement, specifically exerting maximal force as fast as possible as we would in jumping, throwing, or accelerating.
Being able to generate maximum power with submaximal loads will allow you to create a greater force output in your strength training as well. For the exercises that I am going to share with you in this article, keep in mind that the load should be light so that you can focus primarily on your form and force generation when practicing these movements.
When starting to implement explosive movements into my clients’ regimens, I first make sure that they have a solid foundation. Then I slowly start incorporating strength and conditioning workouts. Sticking with a low rep scheme, and a lot of rest in between work sets is going to be ideal!
Broad Box Jump to Squat Jump
Prescription
- 45 seconds work
- 4 rounds
- Plenty of rest between rounds
Description
Starting 2-3 feet away from a box, hinge at the hips and jump up onto the box as softly as you can. Jump off the box with a soft landing and jump up as high as you can squeezing your glutes and abs at the top. Land softly and repeat.
Benefits
This plyometric power movement is going to train you to produce more force as quickly as possible. This will help with your timing, coordination, and landing mechanics as well.
[Never get bored with these 10 box jump variations!]
Explosive Deadlift to Two-Handed Clean
Prescription
- 30 seconds work
- 30 seconds rest
- 5 rounds
Description
Starting with the kettlebell in between your feet. Hinge from the hips, maintaining a long spine and tight core, grabbing the handle with both hands. Drive through your legs and jump up explosively squeezing your glutes and core at the top. Bring the kettlebell back onto the floor and clean it up with both hands. Hold the kettlebell up to a second and then repeat.
Benefits
Incorporating this deadlift and clean combination into your practice will help you learn how to use primarily your legs when attempting to generate maximum power output.
[Learn more: 7 rotational exercises to build explosiveness]
Chest Pass to Ground and Overhead Throw
Prescription
- 4 to 5 reps
- 4 rounds
- Plenty of rest between rounds
Description
Starting with the slam ball in both hands, hinge at the hips keeping a long spine and tight core, and forcefully press the ball into the floor. Catch it with both hands, then squat down, extending the arms below you as you use your legs to powerfully throw the ball overhead, coming into a full triple-extension. Take your time between each repetition.
Benefits
Incorporating this slam ball combo is going to allow you to produce more force in your horizontal push as well as your ability to create a powerful triple extension.
Battle Rope Circuit (Tosses, Tsunamis, Twists)
Prescription
- 10 Seconds each move (back to back)
- 30 seconds rest
- 8 rounds
Description
This is a super fun and dynamic circuit to integrate into your training.
Tosses: Try to use your hips to generate power, and pivot off of the back leg as you toss both ropes over to your opposite hip in a circular motion.
Tsunamis: Jump up as high as you can squeezing your core and glutes at the top of the jump, come down and forcefully slam the ropes into the ground, jumping back up immediately.
Twists: Stay low in the squat and create maximal tension to keep your hips squared, rotating primarily from your mid-back. Think short chops from side to side.
Benefits
Battle ropes are ideal for visualizing your power output. Higher waves equal more power. I love this tool for increasing my core engagement and allowing me to focus more on coordination and power simultaneously.
[Learn more: How to Use Battle Ropes to Improve at Powerlifting]
Body Clean to Double Kettlebell Snatch
Prescription
- 30 seconds work
- 30 seconds rest
- 4 rounds
Description
Begin in a seated position with your knees on the ground and feet flat on the floor. Explosively jump to your feet and grab onto the handles of the kettlebells. Maintaining a long spine and tight core, pull the kettlebells underneath your hips and powerfully snatch them overhead. Bring them to your rack position and then swing them back onto the floor, repeat.
Benefits
This dynamic bodyweight and kettlebell sequence will train you to quickly product power without load, and with load. Utilizing the swing also trains you to create maximal force while maintaining integrity in your foundation.
Wrapping Up
Dedicating some time to increasing your power output can reap serious dividends in your strength workouts, physique, and overall athleticism. Find room for movements like these and trust me: the weights will start feeling lighter.
