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Gym workouts

Explosive power workout: jumps, throws and a fast lift

Power is strength produced fast, and it's trained with three tools: jumps, throws and fast lifts. This session uses all three, then a short strength block, for people with a few months of regular strength training who can land a jump squat quietly. Every jump, throw and swing is a full, fast effort, and each set ends while every rep is still fast. About 80 landings in all, twice a week, 2 or 3 days apart, for 8 to 12 weeks.

40 minIntermediate15 movesA bench or box · Medicine ball · A kettlebell · A dumbbell · A step · A wallCalves · Hip flexors · Glutes · Hamstrings · Quads · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back longHarder: Kettlebell deadlift
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Ankle bounces (mini pogo)2 × 10
    Beginner · Calves, Shins · 3D demoSmall, quiet bouncesHarder: Pogo hops

Landings

  1. Snapdown to athletic landing2 × 5, holding each landing for 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoLand quietly with your knees over your toesHarder: Box drop landing

Jumps

Rest 60 to 90 s

  1. Box jump4 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoA sturdy box of 15 to 30 cm to start; step down every timeEasier: Jump squatHarder: Depth jump
  2. Standing broad jump with stuck landing3 × 3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoJump only as far as you can land and holdEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
  3. Lateral bound (skater jump)3 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoHold each landing; knee in line with your footHarder: Bench jump-over

Throws

  1. Medicine-ball chest push3 × 5 with a 2 to 4 kg ball
    Beginner · Chest, Triceps, Shoulders · 3D demoTo a solid wall or a partner. Rest 60 sHarder: Two-hand overhead throw
  2. Medicine-ball scoop throw (backward overhead throw)3 sets of 3 to 5 throws, resting a minute between sets
    Beginner · Glutes, Quads, Shoulders · 3D demoThe move page's dose, its editorial starting point. Throw into clear space with nobody behind youHarder: Two-hand overhead throw

Fast lift

Rest 60 to 90 s

  1. Kettlebell swing3 × 6 to 8
    Intermediate · Glutes, Hamstrings, Back · 3D demoEvery rep crisp: stop the set when the bell slows or your back takes overEasier: Kettlebell deadliftHarder: Kettlebell clean

Strength

Rest 2 to 3 min

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoStop 2 or 3 reps short of failureEasier: Bodyweight squatHarder: Barbell front squat
  2. Dumbbell Romanian deadlift3 × 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoStop before your back changes shapeEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Single-leg calf raise from a step2 × 10 to 12 each leg
    Intermediate · Calves · 3D demoA hand on the wall for balanceEasier: Slow calf raiseHarder: Single-leg pogo hops

Cool-down (optional)

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Tips

  • The landing rule: every jump is a full effort with a quiet landing. End a set when your landings get loud, your contacts slow or your jumps get lower, and don't count reps in reserve, as our jump higher guide says.
  • About 80 landings a session: 20 ankle bounces, 10 snapdowns, 16 box jumps, 9 broad jumps and 24 bounds. That's the beginner count our jump higher guide gives; build towards 100 over the weeks.
  • In weeks 1 and 2, do 2 sets of each jump, throw and swing block, with a light ball and bell and a low box. From week 6 you can swap the lateral bounds for depth jumps, 3 × 4 from about 30 cm, resting 90 s to 2 min, keeping the landings near 80 to 100.
  • Swaps: no box, do jump squats, 3 × 5. With a barbell and coaching, hang power cleans, 3 × 3 from mid-thigh and light, can replace the swings.
  • Sore knees or new to jumping: start with the landings and the strength block only, and come back to jumping once stairs and squats are comfortable, as our box jump guide suggests.
  • Over 60, or with osteoporosis, a hernia, pregnancy or blood pressure that isn't controlled, use the power and balance workout instead and see the explosive power guide's warning signs. With osteoporosis, the UK consensus recommends moderate impacts but not landing from height, and impact only up to brisk walking after spinal fractures.
  • Do this session first, while you're fresh, and keep hard runs and intervals at least 3 hours away. Stop for chest pain or pressure, feeling faint or dizzy, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the explosive power workout: jumps, throws and a fast lift take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Medicine ball, A kettlebell, A dumbbell, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 15 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.