Rate of Force Development: Exercises to Increase Power

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Rate of Force Development (RFD) represents the critical difference between average and elite athletic performance, determining how quickly your muscles can generate maximum force from a static position. This comprehensive guide reveals proven training methods including ballistic exercises, Olympic weightlifting variations, and plyometric progressions that will transform your explosive power and athletic capabilities. Learn how to assess your current RFD, implement evidence-based training protocols, and unlock the rapid force production that separates good athletes from great ones.

Slantboard Split Squat

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Discover the slant board split squat—a powerful quad-dominant exercise that enhances knee health while delivering exceptional leg development through increased range of motion. This single-leg variation utilizes a slant board to optimize biomechanics, effectively targeting the quadriceps and posterior hip capsule for complete lower body strength and mobility. Learn proper form, key benefits, and programming recommendations to incorporate this versatile exercise into your training routine.

Bent Over Rotational Slam Ball Shot Put

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Discover the bent over rotational slam ball shot put exercise, a dynamic movement designed to develop explosive rotational power through the upper body with emphasis on thoracic rotation. This comprehensive guide explores proper technique, weight selection, and programming recommendations for this powerful exercise that directly transfers to rotational sports like golf, baseball, and tennis while enhancing athletic performance through improved mobility and explosive force production.

Athletic Optimization: The Ultimate Training Split for Peak Performance

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Discover the ultimate workout split designed specifically for athletes looking to enhance performance across all sports. This comprehensive guide breaks down a proven 3-4 day training system that strategically develops power, strength, and sport-specific qualities through a structured lower body, upper body, and full-body approach. Learn how to customize this athlete-focused training program to address your specific weaknesses while maximizing recovery for continuous improvement in speed, power, and athletic ability.

Kneeling Jump To Broad Jump

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Discover the kneeling jump to broad jump, an advanced plyometric exercise that combines explosive power development with sport-specific training demands. This comprehensive guide breaks down the perfect form for maximizing lower body power through a unique combination of movements, making it especially valuable for wrestlers, sprinters, and athletes requiring rapid force production from disadvantaged positions. Master this dynamic bodyweight exercise to enhance your triple extension power, explosive hip drive, and athletic performance through properly programmed training recommendations and sport-specific applications.

Split Squat KB Drop And Catch

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Master athletic deceleration and force absorption with the split squat kettlebell drop and catch, an advanced exercise that develops crucial landing mechanics and single-leg stability. This comprehensive guide breaks down how to properly execute this powerful movement pattern that bridges the gap between strength training and plyometric development, making it essential for athletes looking to improve their ability to absorb force and maintain control during dynamic movements. Learn how to program this exercise effectively and discover why it’s becoming a cornerstone movement for athletic development and performance enhancement.

FFE Split Squat KB Drop And Catch

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Master the art of athletic deceleration with the Front Foot Elevated Split Squat Kettlebell Drop and Catch, an advanced exercise that develops crucial single-leg strength and movement control. This comprehensive guide explores proper technique, common mistakes, and programming recommendations for athletes looking to enhance their ability to create instant tension and stability during dynamic movements. Whether you’re an athlete seeking improved landing mechanics or a coach working on deceleration training, this exercise provides a foundation for better movement control and sports performance.

1RM Testing For Athletes – Is It Worth It?

Coaching, Education, Personal Training, Sports Performance, Update, VideoLeave a comment

Discover whether one rep max testing truly improves athletic performance in this comprehensive strength coach’s guide to maximum strength assessment for high school and collegiate athletes. Learn proper testing protocols, alternative assessment methods, and how to connect strength gains to key performance indicators like speed, power, and agility. This evidence-based approach helps coaches implement safe, effective strength testing that actually transfers to better sport performance.

Snapdown

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Discover how the snapdown exercise can revolutionize your athletic development by mastering the fundamental positions and power generation essential for sports performance. This comprehensive guide breaks down the proper technique, programming recommendations, and progression strategies for both young athletes and advanced performers looking to enhance their explosive power and movement capabilities. Learn how this foundational plyometric movement can transform your training approach and develop crucial athletic positioning skills.

Heels Elevated KB Drop And Catch

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The heels elevated kettlebell drop and catch is a game-changing exercise that develops crucial landing mechanics and force absorption capabilities in athletes. This innovative movement pattern teaches rapid tension development and proper athletic positioning, addressing common issues like excessive depth in landings and poor force absorption that many athletes struggle with during dynamic movements. Perfect for coaches and athletes looking to enhance performance and reduce injury risk, this detailed guide breaks down the proper execution, programming recommendations, and progressive implementation of this powerful training tool.