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5

You need to go to the basic of what in fact is "power" to understand on how to properly develop it. The best example would be using physics definition of mechanical power: Power = Force * velocity The part You want to maximize is the balance between two variables in that equation. Please note that there is a tradeoff between Force and velocity. I ...


4

Get your players access to real weights, such as barbells, and have them to do the squat, deadlift, overhead press, bench, and power clean. Otherwise, after a week of training teenage boys who are full of testosterone and HGH, they will have adapted to everything rubber bands and 20 pound dumbbells can be done with. 20 pound dumbbells and bands won’t make ...


4

Jump squats with a dumbbell in each hand seem to be a good option. Twenty pounds is light for dumbbell swings but they'd still provide some fast-twitch stimulus for the glutes and hamstrings. Don't forget sprints and unweighted jumping & hopping drills, too. Strength work would provide a good foundation to the explosive efforts, so lunges, rear-leg-...


3

If you want a guide to lift a heavy object from the ground (or close to the ground) to around shoulder height, I would say you more want to look at the stone lifting in strongman training than something from the Olympic lifts. Firstly, the power clean isn't a deadlift > upright row > rack > overhead press, though it might appear that way at first ...


3

The physics definition of power is: (1) power = change in work / change in time where, (2) work = force * displacement (3) force = mass * acceleration (4) acceleration = change in velocity / change in time = displacement / change in time ^ 2 altogether we can get, (5) power = (force * displacement) / change in time (6) power = (mass * displacement ^ 2) / (...


2

I think you are asking if isometric movement can contribute to muscle development. The awnser to that is yes, Some exercises like planking (abs) or wall sit(legs) are isometric exercies that can be very effective. Most of the time however there are simply better alternatives; The short version is that you can train your muscles with: concentric, isometric ...


1

Power has many definitions, which one are you using? If you're using the physics definitions, then static holds are not work at all. So obviously not. If you get under a bar that's welded to a frame, then push with all your might, nothing will happen. You'll tire yourself out, possibly get in a decent workout, probably get stronger, but you've done less &...


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