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How to get more power out of your workouts

How to get more power out of your workouts



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Disclaimer: Please consult your physician before attempting any exercise.

As we age our ability to produce power, or generate force quickly, is the first thing to decline. This is why it is important to incorporate power moves into your routines.

Here are 5 exercises you can incorporate into your current routine to add more power to your training.

Some of these exercises are more advance in nature. If you would like a beginners guide to incorporating power please leave a comment at the end.

A medicine ball slam teaches the body to generate full body power by slamming a weighted ball into the ground as hard as you can.

It is preferable to use a med ball that does not bounce. You want to imagine that you are trying to throw the ball through the ground.

Next is Knees to jump. This teaches powerful hip extension and arm swing with reactive power

I grab my feet during the jump as a marker to let ME know that I am high enough. Although, this is not necessary.

Next is a full body plyo push-up. This teaches upper body pushing power with reactive full body power.

Next is the overhead med ball toss. This will teach the body to incorporate up and lower body strength to generate force.

Last is the resisted broad jump. You will need a Superband for this.

When landing from any jump you want to make sure that you stick your landing and land softly. By "stick" I mean make sure that your are even and balanced. Try to hold your landing position 1 to 2 sec.

When performing power moves into your routine it is preferable to add them to the beginning of your workout because they are higher risk moves, and it is best if you are not completely worn out.

When it comes to power exercise you don't need to do a lot of them. Doing a total of 25 to 30 reps per exercise should suffice. If you are doing lower impact exercise you can increase the volume.

If you have any questions please comment. Thanks!


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