Fitness
POWER
The Ultimate Weapon
In the world of sports, only a few people are gifted with explosive power. They are all legends (see Michael Jordan, Wilt Chamberlain). The best athletes in the world may be born with it but you can enhance your power by training your muscles to move quick and strong. "Anything that will have you move forcefully and quickly will develop power," says Aenlle. No exceptions here, anybody can tap into the legend within.
Ball control
A simple way to develop power is done through the use of medicine balls. Aenlle suggests this circuit program using 3-6 kg medicine balls for power training. Stand in a semi-squat position with your feet placed slightly wider than your hips, your chest and butt out, while keeping your glute and your core tight (athletic stance). Face a wall and perform medicine ball wall chest passes. Forcefully throw the medicine ball from the chest against the wall and do 10 reps. Then stand in an athletic stance with your side to the wall, proceed to medicine ball perpendicular throws and do five reps per side. Finish off with 10 overhead wall throws, still from an athletic stance. Rest for 2-3 minutes and repeat 2-3 sets.
Boom out of the box
You can also use this simple circuit routine for more power down under. Do 10 double-leg box jumps on 12- to 18-inch high boxes. Then, proceed to one-leg lateral bounds. Alternately jump off your right and left leg from side to side. Focus on sticking your foot to the ground upon landing. Stabilize, then jump off again. Do five reps for each leg. Finally, do 10 front tuck jumps. Jump and tuck your knees into your chest. Focus on spending as less time on the ground as possible between jumps. Rest for 2-3 minutes before doing it over again for a total of 2-3 sets.
Sprint short hills
Hill sprints don't just improve leg strength. "They're a great way to build explosiveness because you have to drive upward with your whole body," says Neil Chasan, PT, director of the Sports Reaction Center in Bellevue, Washington. Sprint for not more than 10 seconds—it's difficult for your muscles to maintain their maximum power output any longer than that—on hills inclined for not more than 10 degrees (Steep hills slow step time, decreasing power production.) Build up to 10 sprints, resting 20 seconds after each, three times a week.
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Men's Health Philippines - July 2007 Issue
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Danny Seigle
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