DETONATE YOUR STRENGTH GAINS
Use these three explosive exercises to become more powerful and to build better functional fitness:
1 / Seated Box Jumps
Get two boxes, one higher than the other. Start in a seated position, and, using momentum by swinging your arms, jump up onto the higher box. Land with bended knees and as softly as possible. Aim to jump higher each time.
2 / Clap Push-Ups
Get into a normal push-up position, but after lowering yourself to the ground (keeping your elbows tucked in), once your chest touches the ground, push up explosively off the floor and clap your hands at the top of the movement (while in mid-air). Increase the rep range as you get stronger.
3/ Broad Jumps
Stand with your feet shoulder-width apart, and after swinging your arms back for momentum, bend your knees and jump as far forwards as you can. Aim for powerful hip extension. You need to land with control and with both feet in line – no stumbling or stepping forward.