Exercises to Build Power
Updated July 28, 2007
Power is a word with many definitions. When we talk about power in exercise, we are talking about the ability to produce a quick, controlled movement with lots of force, such as in a punch, kick, block, throw, swing, etc.
How do you become more powerful? With exercises that stimulate the muscle and nerve fibers that allow you to move quickly with controlled force.
Note: These exercises can cause injuries. Start slowly, don't push past a comfortable point of flexibility, and see your doctor to ensure that they won't irritate any old or current injuries.
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Propeller / Stick Twisting
Twist a stick in your hand quickly back and forth, as if twirling a baton or pretending you have a plane propeller in front of you. Every time your wrist changes direction, the weight and inertia of the stick will act as resistance, building up your muscles in your wrists, hand, and forearm.
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Weighted Balls / Medicine Balls
You can build up strength and power by tossing a weighted ball back and forth with another person. (I don't recommend laying on the ground and throwing the ball up in the air and catching it since it could land on your chest or head and cause a serious injury.)
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Quick Lunges
Side lunges, forward lunges, and backward lunges build up strength in the legs while developing balance. If done briskly, it can also help you become more powerful. Step into the lunge position and quickly push yourself back up to standing.
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Frog Jumps / Squat Jumps
Get into a squat position and jump back up to standing. Then quickly fall back into the squat position, and repeat. To add an extra element to this exercise, try jumping forward, backward, and sideways.
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Bunny Jumps / Knee Jumps
Jump into the air and pull your knees up to your chest (or as close as you can to your chest). Land back on your feet and repeat. To add an extra element to this exercise, try jumping forward, backward, and sideways.
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Quick Crunches
Perform a crunch as you normally would, but really use extra force and perform your reps quickly but in a controlled manner. To make this exercise more challenging, you can lift your legs into the air while doing the crunch.
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Leg Lifts
Hang from a bar or lay on the ground and hold onto something to keep you from scooting around. Pull your knees up to your chest (or as close as you can get to your chest) as quickly as you can and release, returning to your original position in a controlled manner. To work a greater variety of muscles, also also perform this exercise with your legs straight.
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High Knee Run
You can run in place or move forward or backward. With every step, lift your knee up as high as you can.
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Throwing
Get out the ol' baseball and throw it as hard as you can. If baseball isn't your game, try a football. If you want to go Olympic, try shot put, discus, or javelin.
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Swing and Hit
If you play baseball, hang out in the batting cage and try to hit home runs. If you golf, practice your long drive. If you play tennis, slam the ball into the opponent's court. Hockey players, try to make a goal from the opposite end of the rink.
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Punching and Kicking a Heavy Bag
One of the best ways to develop power is to punch a heavy bag (the ones you see boxers hitting). This is an important training technique for self defense. You can punch, kick, elbow, knee, block, etc. Beat the thing up.
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Chop Wood
If you have a fireplace or a friend with a fireplace, or if you make a lot of campfires, chop your own wood. (Please be careful with the axe.)
...by Feed