Science-Backed Strength & Power Training for Athletes

Ramping up the intensity with the boys. This montage shows a variety of strength and power exercises, from plyometric box jumps to heavy barbell squats, all part of our pre-season preparation.

This is a progression of simple skater jumps, paired with an overhead slam. This drill forces a shorter ground contact time and challenges single-leg stability even more, making it a powerful plyometric tool.

Let's go boys! A glimpse into a gym session with the Haryana Steelers, featuring dumbbell lunges and medball slams. Every rep is done with intent to build power for the mat.

The grind is where champions are made. An athlete performing a heavy back squat, a foundational exercise for building lower body strength and power.

Focus and form are everything. Here, an athlete executes a dumbbell goblet squat, an excellent exercise for building leg strength while maintaining an upright torso.

Amping it up with the boys. This session includes sled pushes for horizontal force production and box jumps for vertical power, key components of our pre-season conditioning.

Plyometrics for breakfast, lunch, and dinner. The boys are giving it their all in this jump training session, building the explosive power needed for Kabaddi.

The hang power clean is a fantastic exercise for developing explosive power. It teaches an athlete to transfer force rapidly from the ground up through the entire body.

I don't usually program the leg press for my athletes. I prefer multi-joint exercises like squats that train hip extension, which has a higher transferability of strength to the sport.