Body-Weight Workout: Plyometric Power for Athletes

The body-weight workout to perform your athletic best.

A game-changing difference between a good athlete and a great athlete is explosive power and strength. Make or break moments could come down to a higher jump, a faster sprint, or more slugging-power. Men’s Fitness met with Equinox tier 4 coach Josh Stolz for a demonstration of a four-move explosive power workout suitable for the competitive athlete or a pickup game ringer.
WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 2 minutes rest in between rounds.
EXERCISES:
1. man-maker - 4 reps per side
2. jumping push-up - 4 reps
3. lateral burpee box jump - 4 reps per side
4. 180-degree squat jump - 4 reps
WORKOUT BENEFITS:
Fast and explosive exercises that involve the entire body are what build powerful athletes. They also improve coordination, balance, and stability.
EXERCISE-SPECIFIC BENEFITS:
The man-maker is an advanced progression of a traditional burpee. The exercise will actively engage the core throughout the movement while improving upper and lower body power and strength.
Tip: Don’t “sag” when in the plank position, and be sure to give yourself a wide foot position for more stability when lifting your arms.
The jumping pushup is an advanced progression to the traditional pushup that increases strength and power throughout the entire upper body, more specifically, the chest, shoulders and triceps.
Tip: Focus on timing and coordination; to execute the move properly you must push from both arms and leg simultaneously.
The lateral burpee box jump is a lower body power exercise that will improve coordination, lateral speed, and agility.
The 180-degree squat jump is a lower body exercise that improves power and explosiveness in the legs while also improving rotational power and core strength.