Bodyweight training can be done anywhere at any time and can be used to develop athleticism.
If you are an athlete and you are looking to get stronger and more explosive here are three bodyweight exercises to help you improve your performance.
1. Push Ups
The Push Up is an amazing upper body strength builder. It offers a wide array of variations that can be used to build muscle, strength, or explosive power.
Here are two variations you can use:
Muscle Growth – Tempo Push Ups
The goal here is to do 15-20 push ups with a slow and controlled lower. Try lowering down for four seconds and then coming back up quickly.
Strength – Weighted Push Ups
Using a weight vest, weights, or chains perform 5-7 push-ups. Adding external load will enable to make the exercise harder and focus on building serious strength.
2. Pull Ups
The pull up develops grip strength and upper body pulling power. It can be sued to build muscle and strength.
Getting your first pull up can be a challenge. You will need to begin with controlled lowers and different hold variations to develop the necessary strength. You can check out some basic progressions HERE.
2 Variations you can add to your training once you are ready
Strength – Weighted Pull Ups
Once you are ready to take your training to the next level, you can add external load to your pull up by using a dip belt or by holding a weight in your feet. Keep the reps between 3 and 6.
Strength and Muscle Growth – Mixed Grip Pull Ups
One great way to develop muscle and grip strength is to mix up your grips during each set. You can do traditional grip (palms facing away), chin up grip (palms facing you), wide grip, narrow grip, and close grip.
3. Squat Jumps
The squat jump can be used to build explosive power or endurance. Once you have mastered basic air squats and you can land safely (without knees caving in) you can add squat jumps to your program.
The squat jump is a powerful athletic move that will help improve your overall athleticism.
2 ways to use squat jumps in your training
To develop power you are going to focus on maximal height jumps for 2-3 reps with 60-90s of rest in between sets.
The goal here is to jump as high as possible every rep. Set a target height on the wall and hit it every time.
The squat jump can also be used to build endurance. To do this pick a height you can jump to consistently 10 times.
Perform jumps to the selected height for 30 seconds (only count the number times you hit the target), rest 30s and repeat 4-6 times.
Add these three exercises to your athletic training program to build muscle, endurance, and power. Take your game to the next level and get started TODAY!