Think of power training and box jumps, sprints and Olympic lifts usually spring to mind. While those moves can be highly effective, they're not always the right fit for everyone.
'If you can jump, sprint and do the Olympic lifts, then do those,' says coach Judd Lienhard. But if you're older, don't want to jump, or simply want more accessible ways to train explosiveness, Lienhard offers another approach.
'If you're older and don't want to jump, here's how you train power,' he says, recommending exercises that involve throwing, easy bouncing, sledgehammer work, rower sprints, stair or hill sprints, dead stop lifts, landmine exercises, sled work and banded swings.
Think of the following as a menu of power exercises to choose from depending on your ability, equipment and goals. You don't need to perform every movement each week. Instead, pick 1-2 exercises and place them near the start of your workout when you're fresh.
Keep the reps low, rest adequately and prioritise speed, intent and quality over fatigue.
10 Power Exercises to Stay Explosive as You Age
1. Medicine Ball Wall Slams
Lienhard recommends throwing exercises as one of the simplest ways to train power, and medicine ball wall slams are a great place to start. They allow you to generate force quickly without requiring a high level of technical skill.
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2. Medicine Ball Overhead Throws
Medicine ball overhead throws are another option from Lienhard's list. The aim is to move explosively through the entire body and throw the ball as far overhead as possible.
Use your legs, hips and core to help launch the ball with maximum speed and force.
3. Pogo Hops
For what Lienhard calls 'easy bouncing', he recommends pogo hops.
These low-impact jumps help develop springiness through the feet, ankles and calves. Keep ground contact brief and focus on rhythm and stiffness rather than jumping as high as possible.
4. Sledgehammer Swings
Sledgehammer swings introduce an upper-body and rotational power component, challenging the trunk, shoulders and coordination.
Use your whole body to drive the hammer and rotate through the torso while keeping each rep powerful and controlled.
5. 10-Second Rower Sprints
Rower sprints are a simple way to train power without jumping.
Lienhard recommends 10-second maximal efforts. The short duration keeps the emphasis on power output rather than endurance.
Drive hard through the legs, maintain a strong stroke and rest long enough between efforts to repeat them with quality.
6. Hill or Stair Sprints
Rather than sprinting flat out on roads or tracks, Lienhard prefers hills and stairs.
Both options train explosive leg drive and acceleration while reducing some of the impact associated with top-speed sprinting.
Keep the efforts short, recover fully between rounds and focus on producing force with every step.
7. Dead-Stop Zercher Lifts
Lienhard includes dead-stop Zercher lifts among his favourite power exercises.
Starting every rep from a complete stop removes momentum and forces you to generate force from the bottom position.
8. Landmine Cleans
For those who don't perform Olympic lifts, Lienhard recommends landmine cleans.
Because the bar travels on a fixed arc, landmine cleans can provide a more accessible way to train explosive hip drive and upper-body coordination than traditional barbell cleans.
9. Banded Kettlebell Swings
Banded kettlebell swings increase resistance as the kettlebell moves further away from the body, encouraging you to accelerate throughout the movement.
Use a light band and focus on generating power through an aggressive hip snap.
10. Sled Sprints
Sled sprints round out Lienhard's list.
The added resistance encourages a powerful forward lean and strong leg drive while reducing the need to reach top sprinting speeds.
Keep the distance short and focus on producing powerful, explosive steps.
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