Developing explosive leg power will have huge benefits on your athletic performances. It will improve your strength numbers, sprinting, rowing, assault bike work, movements like muscle ups and Olympic lifts, so it’s clear to see why this element of your fitness should never be underestimated. The following 5 exercises are all good for increasing your leg drive and power.
- Dead stop squats
- Weighted Sled Pushes
- Bulgarian Split Squat
- Weighted box jumps
- Weighted pistols
BULGARIAN SPLIT SQUAT
Single leg work is often overlooked, but it plays an important role in adding structural balance and identifying asymmetries and weaknesses in an athlete’s movements. Bulgarian split squats are an effective way to develop power, coordination and resolve the above problems.
DEAD STOP SQUATS
Both the front and back versions of this exercise are excellent ways to develop explosive leg power. All the force is generated without momentum, so there is no way to make things any easier. They will also increase mental toughness.
WEIGHTED SLED PUSHES
Simple and deadly, this exercise will augment your explosive leg power in a raw and highly functional way. To build power, try to move the sled as fast as possible, as this will work on power development.
Percent Body Weight: 75-100
On days you are feeling good, use 90 to 100 percent of your body weight. On days where you feel like you’re dragging a little, drop the weight down to 75 to 85 percent.
Distance: 10-25 yards
Just like with speed, the shorter distance is good for developing short explosive power. As you increase the distance, you will work on increasing power-endurance.
Rest: 60-90 seconds between sets
WEIGHTED BOX JUMPS
Just strap on a weighted vest and you’re good to go. Alternatively, a kettlebell or bumper plate can be used instead.
Grip a kettlebell with both hands and then perform the pistol. If you are still having trouble, check out this video for helpful transitions.
Here are 5 WODs to help you build this explosive leg power
- 5 Rounds
- 10 Power Cleans
- 10 Box Jumps