In addition to skipping warming up, gross strength can be the most neglected attribute in the gym. People often think that they don't have to train strength because they are not an athlete. They believe they don't have to dive basketball or fire the quarterback. However, you would be wrong.
What is power?
Force and acceleration determine the power, P = F x A.
Force is the pushing or pulling of the interaction of the object with another objecttlike gravity or the concentric phase of pushups.
Acceleration is the speed at which an object changes speed, e.g. For example, if you sprint to catch a bus or car that is driving from a dead stop.
The advantages
Other benefits include being a bad guy and being a great stress reliever. If you are having a bad day, throw a medicine ball into the wall instead of hitting a hole in the wall.
Hopefully I have convinced you that training strength is not only important, but also fun. Now let's start.
When do you train power?
Or if you exercise the upper body, do a Med Ball Slam wakes up the quick twitches of your back. Do three sets of 8-12 reps.
How many repetitions?
When you train strength, you have to be as explosive as possible. The moment you lose pop, you stop exercising – you are training muscle endurance.
For most people, this is somewhere between 4-12 reps or 10-20 seconds of effort.
How much rest?
Although you may feel recovered after around 30 seconds, it usually takes (for most people) between 60 and 180 seconds to fully recover to get the most out of your next power pack.
However, play with your rest periods to find out what works for you.
If you have never trained strength before?
Don't you? That's a shame. It's usually better to have a strength base, but the movements here are the most basic part of the spectrum when it comes to power. And when you do it, you get stronger. It is a win-win situation.
Upper body strength
My power favorites are medicine ball throws. They are easy to do, very effective and fun. Most gyms have hidden them in a corner, unclean and unloved, but once you use them, you will never let them go.
The following exercises are best performed on upper body days so that you can suppress your bumps and moves. However, they can be done at any time, because who should I tell you what to do?
When doing these exercises, be sure to pull your arms through. This tracking helps bring the ball back to you, which allows for a smoother transition between repetitions and gives you a little more momentum.
2. Lower body strength
There is a variety of exercises to choose from. For the sake of simplicity The following exercises are relatively safe, easy to do, and provide an excellent introduction to overall physical strength.
However, if you have knee / lower body problems, please let yourself be guided by pain and put your safety first.
Program recommendations
Coupling strength exercises to a superset before moving on to the central part of your workout is a great way to add strength to your routine.
1A. Med Ball Slam: 8 reps
1B. Jump squats: 6 repetitions
Break 1 minute between training and 2 minutes between supersets.
Repeat 1-2 times.
Or you can combine a strength with a mobility exercise to train your strength and movement at the same time.
1A. Jump Squat: 6 repetitions
1B. Half kneeling hip flexor stretch: 30 seconds on each side
Current density circuit
For more performance, do eight repetitions of the following steps per minute. After doing eight reps, rest the rest of the minute before continuing on to the next exercise. Do 3-4 laps for a total of 15-20 minutes that will make you sweat and smile.
1A. Med Ball Overhead Throws: 8 reps
1B. Med Ball Chest Pass: 8 reps
1C. Med ball spin rolls: 4 reps on both sides
1D. Med Ball Slams: 8 reps
1E. Squat jumps: 8 repetitions
Or:
1A. Incline Plyo Pushup: 8 reps
1B. Squat jumps: 8 repetitions
1C. One-handed Med Ball Slam: 4 repetitions on each side
1D. Med Ball Overhead Throw: 8 reps
1E. Rotational Med Ball Slam: 4 repetitions on each side
Wrap up
A small investment in electricity pays off enormously for you inside and outside the fitness room. And who knows? You can jump tall buildings with a single barrier that resembles another famous superhero.
References
1. McBride JM et al. The impact of heavy or light load squats on the development of strength, power and speed. J Strength Cond Res. 2002 Feb; 16 (1): 75-75. 82.