Workout Wednesday #5


POWER

This weeks workout is all about Power. 

We will work through a set of explosive exercises aiming to generate maximum speed and power with each repetition.

As always, warm up thoroughly before attempting this or any other circuit.

The exercises are as follows: 

Battle Rope Slams (2 Hands) - 30 seconds

  • The battle rope should be at it's full length in front of you
  • Hold an end of the rope in each hand
  • Feet should be between hip width and shoulder width apart
  • Take the arms up above your head
  • Accelerate downwards with as much speed as possible and slam the rope to the floor 
  • Bend at the knees as you bring your arms down & keep your back straight
  • Repeat these steps for desired time duration or repetitions

Medicine Ball Rotational Throws - 10 Reps each side

  • Grab a medicine ball and hold it in both hands at about belly button height
  • Stand with your feet about shoulder width apart, sideways on to a wall
  • Rotate the ball to the side of your body furthest from the wall
  • Accelerate across your body turning the shoulder, hips and foot furthest from the wall towards the wall
  • Release the ball at peak speed, aiming to strike the wall
  • Repeat these steps for desired time length or repetitions

Sandbag Slams (2 Hands)* - 30 seconds

  • Hold the sandbag in both hands
  • Feet should be between hip width and shoulder width apart
  • Take the arms up above your head
  • Accelerate downwards with as much speed as possible and slam the rope to the floor 
  • Bend at the knees as you bring your arms down & keep your back straight
  • Repeat these steps for desired time duration or repetitions

*Can also be performed with a medicine ball

Dumbbell Snatches (1 Arm) - 10 reps each side

  • Grab a dumbbell
  • Stand with your feet shoulder width apart or a little wider with the dumbbell between your legs and slightly in front
  • Squat down keeping your back straight and as upright as possible
  • Grab the dumbbell and accelerate upwards to the ceiling
  • As you straighten your legs, come up onto the balls of your feet & lift your elbow high towards the ceiling keeping the dumbbell close to the body
  • At the dumbbells highest point quickly rotate your elbow underneath the dumbbell & extend the arm above your head
  • Pause for a second at the top
  • Lower the weight into a racked position on the shoulder and then bring it back down to the floor
  • Repeat these steps for desired time duration or repetitions

Mat (Broad) Jumps - 10 reps

  • Stand with your feet about shoulders width apart
  • Bend the knees, taking the arms backward by your sides
  • Explode forwards and upwards using your arms to help drive you forwards, jumping as far as you can 
  • Once landed, re-set your starting position to jump again
  • Repeat these steps for desired time duration or repetitions

Medicine Ball Chest Pushes (1 Arm) - 10 reps each side

  • Grab a medicine ball
  • Stand facing a wall in fighting stance
  • Hold the medicine ball in both hands, racked on the back shoulder
  • The forearm of the back arm should be parallel to the floor with the elbow pointing behind you & the back hand on the back of the medicine ball, palm facing toward the throwing direction
  • Use the hand of the front arm to support the ball and guide during throwing
  • Explode forwards from the back, rotating the back foot, hip and shoulder, driving the arm forwards and propelling the ball towards the ball (much like throwing a Cross)
  • Repeat these steps for desired time duration or repetitions

 

Repeat all exercises back to back and rest for 2-3 minutes in between sets, completing 4 sets in total.

The aim is to generate as much force with each repetition, every repetition should be at maximum velocity and 100% effort.

**If you are unsure how to complete any of these exercises please seek professional advice and instruction. Performing them incorrectly can lead to injury.


So there you have it...

6 exercises to help you build explosive speed, strength and power, predominantly focused on the upper body and core but pay attention to the legs during all movements as correct body position and rotation is key to getting the most out of these exercises. It also has practical applications to the rotational elements which are so prevalent throughout martial arts.

We would love to know how you get on with this circuit; drop us a message and let us know!

The Springhealth Team