Building Explosive Power Without A Gym

Deadball ThrowA lot of the work we do with our athletes in the gym is about building their ability to generate force or power as well as enhancing their ability to tolerate force being applied to them (landing, decelerating, changing direction).

However, athletes may not always have access to a gym, or weights in order to perform these kinds of sessions. Especially in a team environment or when working with young athletes.

So we have put together a selection of exercises that can be used to support speed and power development using only a slam ball and your body weight.

Check out the videos below for some great ideas you can implement into your programming. Remember when training for power, the movements should be high intensity, low volume with plenty of rest.

An appropriate load might look like:

3 x 5 Reps of each with 2-3 min rest between sets

VERTICAL D-BALL TOSS

 

D-BALL SLAM - THROW - SPRINT

D-BALL CHEST THROW & LANDING

D-BALL OVERHEAD THROW

D-BALL SHOT PUT




Nathan Tieppo
Nathan Tieppo

Author

As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 12 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.



Leave a comment

Comments will be approved before showing up.