Power Up Your Training Inside and Outside the Gym

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

<

Better cardiovascular function – Exercise encourages the heart to pump more blood with each pump and return to a resting heart rate faster after exercise.

Increased strength – Most strength exercises involve fast contractions that build and improve fast twitch muscle fibers.

Increased calorie burning – Using the large muscles of your arms and legs increases calorie expenditure during exercise and up to 24-48 hours later.

Better power absorption – Every time your feet touch the ground, the triple force comes back directly through your body. Training force prepares you better for this.

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 are training your upper body, a Med Ball Slam will wake 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.