Explosive Power & Speed Training for Athletes
If you want your gym training to translate into performance on the ground, you need science, not just reps. I build explosive power and speed using targeted plyometrics and Olympic lifting so you can perform better in your game.
A great example of combining strength and power. We move from gym-based power exercises like box jumps to on-field resisted sprints, ensuring the strength gained is functional and sport specific.
This session shows a female cricketer developing rotational strength in the gym and then translating it into sprinting speed on the field. This is how we build well-rounded, powerful athletes.
This workout focuses on developing vertical, horizontal, and rotational power. We use resisted box jumps, belt squats, and dynamic running drills to create a complete athlete ready for any challenge.
Power training is about intensity. This clip shows a combination of warm-up drills, Olympic lifts like the power clean, and explosive medicine ball throws to build immense power.
Plyometric training is key for improving explosive strength. This session includes treadmill sprints, battle ropes, box jumps, and medicine ball slams to enhance power output and reactive strength.
Here, I am working with former Indian cricketer Parvinder Awana on complex speed components. We are using resisted sprints and agility drills to improve acceleration and change of direction speed.
A demonstration of on-field speed and conditioning drills. We focus on proper running mechanics, starting with high knees and progressing to full sprints to build top-end speed.
A full-body strength and power session. We are working on pulling strength with dumbbell rows, explosive power with an overhead snatch, and upper body strength with pull-ups.
About Building Explosive Power & Speed
Many people think lifting heavier in the gym automatically makes them faster on the field, but that is not always true. My training focuses on Rate of Force Development (RFD)—the speed at which you can produce power. We combine Olympic lifts with on-field reactive drills because it doesn't matter how much you can squat if you can't translate that strength into an explosive sprint or a powerful swing during the game.
Training for the Game, Not Just the Gym
Most traditional gym workouts focus on slow, steady strength. That is fine for general health, but it is not enough for an athlete. If you play cricket, hockey, or any sport that requires rapid change of direction, you need to train your nervous system to fire quickly.
My approach to building power and speed is grounded in sport science:
- Rotational Power: I work on sling systems to ensure force flows from your legs, through your core, and into your arms. This is essential for bowlers and batters.
- Plyometric Exercises: We use box jumps, medicine ball slams, and depth jumps to train your muscles to exert maximum force in minimal time.
- Olympic Lifting: Movements like power cleans and snatches develop explosive hip extension, which is the engine behind your speed.
The Science of Transfer
Jo gym me karte ho, woh ground pe dikhe (what you do in the gym should show up on the field). That is my mantra. We do not just do isolated movements; we integrate them with on-field speed and agility drills.
Whether you are training at the Arun Jaitley Stadium or I am traveling to your location in Delhi NCR, we will assess your current capacity through jumping tests and sprint timing before we even touch a barbell. This ensures we are not guessing your progress. We identify the weak links—be it ankle mobility or core instability—and fix them, because a chain is only as strong as its weakest link.
Consistency is where most athletes falter. It is easy to train when you feel good, but the real growth happens when you show up consistently. You have to understand that as an athlete, you have to make compromises. Butter chicken is great, but not when you are in a training cycle.
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