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If you’re training for an athletic sport or you simply want to boost your physical performance capability, one thing you need to be considering is power generation capacity.

Power can be defined as your ability to generate a high amount of force over a specific period of time.  It’s more than just being strong. It’s about being able to put that strength to good use – in everyday or athletic situations.

So what exercises can you perform to help you boost your power capability?

Let’s go over some of the key options to know.

BOX JUMPS

The first power building exercise is the box jump.  This is a great quad, hamstring, glute, and calf builder, and since you’ll have to recruit maximum force to get to the top of the box, this will help build power.

The plyometric nature of this exercise is excellent for building explosiveness and will help out with any rebounding types of activities you perform.

MEDICINE BALL THROWS

Medicine ball throws are another exercise that will help improve explosive power. This move will help to build up your chest strength, pushing the ball as hard as you can toward the wall.

The heavier the medicine ball you use (within reason of course), the greater your power development will be. 

TEMPO ADJUSTED LEG PRESS

Another excellent way to build power is through tempo adjusted exercises. Rather than lifting in a slow tempo pattern, taking 2-3 seconds to lower the weight and 2-3 seconds to lift it back up, you’ll want to move through the concentric portion of the exercise quickly, then take a longer period of time to move through the eccentric portion.

So for leg press for instance, you’ll push the weight up over a period of just one second (as quickly as possible), pause at the top, and then lower the weight back down over 3-4 seconds.

Repeat using this tempo and you’ll see marked improvements in power over time.

This same principle can be done with many other exercises as well such as the shoulder press, bench press, pull-ups, or bent over rows.

CLAP PUSH-UPS

Finally, don’t overlook the benefit of the clap pushup. Another plyometric movement, this exercise is going to work the chest, shoulder, and tricep muscles, while keeping your core strong as well.

The plyometric nature of this exercise is going to work the fast twitch muscle fibers in the body, which are critical for power generation.

When doing this exercise, be sure that you are on a padded floor to help protect yourself from elbow, wrist, and shoulder pain. Also be sure that you are lowering yourself all the way down to the ground during the push-up as this will ensure you get the full range of motion pushing up through the exercise.

If you’re looking to build more power, just a few adjustments in your workout routine should do the trick and help you see physical improvements in this element of your fitness plan.


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