ALPHA Human Performance: Med ball box jump for explosive power and strength

Looking to develop explosive jumping, sprinting and strength? Add box jumps to your workouts. Box jumps aid in increasing athletic strength and power when added to a training routine.

Athletes who compete in sports which require rapid bursts of movements and first step explosiveness can find significant benefits from using box jumps during in training sessions.

Here some box jump tips:

Feel free to add in a weighted med ball for more resistance (see the video above)
To build explosive strength, cap your reps on the low end (4-8) at about 3-4 seti

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Med ball box jump for explosive power and strength