Power Development is Simple But Not Easy with Barbells, Kettlebells, and Battle Ropes
Power Development is Simple But Not Easy with Barbell, Kettlebells, and Battle Ropes
When developing power, it is both force production and speed that must be maximized. In this video, Master Coach Aaron Guyett, walks you through three simple exercises to maximize your power in all planes of motion.
Barbell Clean and Jerk 5 sets of 5 reps
Kettlebell Split Squat Jump Switches 5 Sets of 5 reps on each
Battle Rope Lateral Hop with Rainbows 5 sets of 5 reps on each
The clean and jerk is arguably the most commonly used exercise to develop power for athletes, but it is missing so many planes of motions and movement patterns. This is why I include it here, but I add two more exercises to capture more planes of motion and movement patterns without losing the power development focus.
All of these power development movements are highly complex and utilize many muscles and joints working together in proper sequencing and timing. Please be careful, see a doctor before you start, get a coach, and start easier, lighter, slower, less complex before jumping into this workout.
The last thing you need is an injury from doing too much too soon. Slow and steady progression is the fastest way to great results.
The clean and jerk is going to do incredible things to maximize your power production in the saggital plane. It has triple extension, squat, hinge, pull, and press all wrapped up in a 1 to 2 second movement from ground to overhead.
**Notice all of these movements move limbs and weights over large distances in minimal amounts of time. This is the speed component of the power output. They also allow for greater loads to be progressively overloaded over time and within the workout itself.
The barbell you can add weights. The kettlebells can be increased in weight. The battle ropes are made heavier by walking forward, to add more of the ropes mass to the movement.
Keep your spine tall, your chest proud, and enjoy the power, strength, and muscles you will gain from this power development workout.