Getting stronger is a crucial part of any athlete’s journey. Imagine an athlete’s strength like a water glass – a small glass can only hold so much water. When athletes engage in strength training, it’s like enlarging that glass. It expands their capacity to train for their sport. Another vital aspect is power training, which not only increases capacity but also enhances performance possibilities.
The power clean is a fantastic exercise for building power, but it comes with its challenges. Successful power clean execution requires attention to technique, mobility, and intent. Athletes must prioritize developing power with good technique and speed, avoiding the temptation to turn it into a test of strength. Depending on the athlete’s sport it is worth taking the time to develop the skill to power clean. But, here are some alternatives that are also great for building power in athleticism.
While the power clean is effective, there are other excellent choices for power development. Box jumps, although not true plyometric exercises, are fantastic for enhancing power and hip technique. Athletes should focus on pushing hard from the floor, fully extending the hips and knees to achieve their maximum jump height. The box’s height isn’t as critical, as overly high boxes can devolve into a competition of leg flexibility rather than true power development.
Developing upper body power can be challenging, but med ball throws offer a great solution. These exercises not only work the upper body but also integrate it with the lower body. Particularly beneficial for sports with rotational power needs like baseball, golf, tennis, and hockey, med ball throws should be executed with the goal of maximum speed. Choosing the right weight, typically between 6-12 lbs depending on the exercise, is crucial for optimal results
In the game of power, few exercises rival the effectiveness of kettlebell swings. This exercise teaches the hips to generate power efficiently. While there is a technique component, it’s quicker than the power clean, allowing for a higher volume of reps. Kettlebell swings are versatile, requiring minimal equipment, making them ideal for team training.
Regardless of the chosen power exercise, maintaining the right intent is key. These exercises should be performed with power and explosiveness in mind. Avoid excessive weight, as it can decrease movement speed. Keep the rep count moderate; too many reps lead to fatigue, the enemy of power development.
Incorporating these power exercises into training routines not only expands the athlete’s capacity but also sets the stage for enhanced sports performance. Remember, it’s not just about strength; it’s about harnessing that strength and turning it into explosive power on the field.
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