Strength and Power
Strength can be built in many ways. For youth, strength is best built using body weight exercises and low resistance or low load exercises. I have listed many exercises below for different areas of the body to increase total body strength. I have seperated the exercises into categories which all need addressing in order to have total body strength.
Power is how a person can use their strength in combination with speed. Power shouldn't be trained until a person has enough of a strength base to withstand the exercises. I have also listed many exercises for increasing and testing ones power.
Strength Exercises:
Horizontal Push: Any pushup variation (wall pushup, pushup with arms on a chair, pushup with knees on the ground, normal pushup,
pushup with feet on chair, wide grip pushup, military pushup, dumbell bench press, bench press
Horizontal Pull: TRX row, ring row, band row,
Vertical Push: Shoulder press, hand stand pushup
Vertical Pull: Pull up, chin up, band pull down, any pull up variation
Hip Dominant: Deadlift, Single leg deadlift, deadlift with weight, kettlebell swing
Knee Dominant: Squat, rear leg elevated squat, lunges,
Total Body:Turkish Get Ups, burpees
Power Exercises/ Explosive:
Heavy Load Power Training:
Olympic Lift Variations - Snatches, Cleans and any variation of the two
Light Load Power Training:
Medicine Ball Exercises - Med ball throws, slams, side throws
Kettlebell Exercises - Swings, cleans, snatches
Sandbag Exercises - Snatches, cleans,
Unloaded Power Training:
Plyometric Exercises - Sprints, Bounds, Broad Jumps, Box Jumps, Rocket Lunges, Squat jumps, German Splits
TRX Suspension Trainer - Assisted Jumps, 1 leg squats
Power is how a person can use their strength in combination with speed. Power shouldn't be trained until a person has enough of a strength base to withstand the exercises. I have also listed many exercises for increasing and testing ones power.
Strength Exercises:
Horizontal Push: Any pushup variation (wall pushup, pushup with arms on a chair, pushup with knees on the ground, normal pushup,
pushup with feet on chair, wide grip pushup, military pushup, dumbell bench press, bench press
Horizontal Pull: TRX row, ring row, band row,
Vertical Push: Shoulder press, hand stand pushup
Vertical Pull: Pull up, chin up, band pull down, any pull up variation
Hip Dominant: Deadlift, Single leg deadlift, deadlift with weight, kettlebell swing
Knee Dominant: Squat, rear leg elevated squat, lunges,
Total Body:Turkish Get Ups, burpees
Power Exercises/ Explosive:
Heavy Load Power Training:
Olympic Lift Variations - Snatches, Cleans and any variation of the two
Light Load Power Training:
Medicine Ball Exercises - Med ball throws, slams, side throws
Kettlebell Exercises - Swings, cleans, snatches
Sandbag Exercises - Snatches, cleans,
Unloaded Power Training:
Plyometric Exercises - Sprints, Bounds, Broad Jumps, Box Jumps, Rocket Lunges, Squat jumps, German Splits
TRX Suspension Trainer - Assisted Jumps, 1 leg squats