Training tastes

The methods for developing serious voltage fall into three buckets

PLY0

Plyometrics (aka jump training) challenges your fast-twitch muscle fibres, which are responsible for explosive movements by forcing them to stretch and contract quickly. All sorts of explosive jumps, hops and quick agility moves that involve fast feet or changes in direction fit the bill.

BALLISTIC

While in plyo your body leaves the ground, in trajectory or ballistic work the focus is on your ability to move or launch an object (such as a medicine ball) as hard or far as possible, says Wilson. Two common examples are wall balls (in which you throw the ball) and kettlebell swings.

DYNAMIC

In this type of power training, you can tweak your approach to typical strength moves and use a moderate weight – around 50% to 60% of your one-rep max (the most you can lift for a single rep) – to tap into your intensity. You might lower slowly into a weighted squat and then rocket up.