Alchemist Performance

Power Development

Plyometrics

Box Jumps

For athletes, performing Plyometrics can improve performance and for non-athletes training power can offset the aging related loss of fast twitch capability. Science shows that adults lose power faster than strength.

Power development can be trained through Olympic lifts, med ball throws and Plyometrics.

Box jump- this would be done in phase 1 and is the most simple exercise to start with. When you jump- you do a double leg take off followed by a double leg landing.

Ex*****on- your “take off” position from the floor should look like your “landing” position on the box. If it does not, the box is to high.

The goal is also to land quietly.

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Exercise: Lateral squat or side squat

This is a great exercise to build lower body strength and improve mobility. Often times we can get in a routine of only training things like the squat or lunge but usually that is done in place like the squat or forward and back.

When is the last time you moved side to side?

Life happens in a variety of planes of motion, not just one.

This exercise is great for building lateral strength. To i@prove hip mobility. It helps to minimize or fix muscle imbalances between your legs. It can also aid in reducing the risk of injury while playing sports because you are now training in a direction you would move while playing sports.

The weight plate I am holding acts as a counter balance. Once you can fully shift your hip back, then you can begin to load the exercise with weights.

Give this a go and let me know in the comments below how it went.

Highly productive individuals don’t “find time” to workout they schedule it. They also know that their time is limited so it is important to maximize the time that they have. At Alchemist Performance members come in with a fully personalized workout for them and a trainer ready to coach and guide them.

There is no wondering around or waiting for equipment. It’s a structured plan which allows members to work towards their goals in a cool training environment.