EXERCISES TO INCORPORATE INTO YOUR DAILY WORKOUT:

FOR EXPLOSIVE POWER

• Snatch
• Hang or full cleans
• Box jumps
• High pulls
• Split jerks
• Push press
• Medicine ball throws
• Power shrugs

FOR STRENGTH

• Squats (below parallel)
• Bench or dumbbell press
• Pull ups
• Overhead press
• Overhead squat
• Deadlift
• Bent-over row
• Straight legged deadlift (a.k.a. RDL´s)

These exercises, if executed properly, will significantly enhance your ability to respond with great speed and strength on and off the field.

We recommend only adding a few to your daily routine from each list. To get maximum benefits from the explosive lifts, perform them at the beginning of your workout.