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Mastering Explosive Power: Top 20 Athletic Strength Exercises

Ready to take your athleticism to the next level? This high-octane compilation showcases the ultimate guide to explosive strength and conditioning training. Whether you are a fighter, sprinter, wrestler, or serious fitness enthusiast, these 20 exercises are designed to increase fast-twitch muscle fiber activation, rate of force development (RFD), and real-world athletic power.

This montage focuses on movements used in combat sports, track & field, and elite athletic performance programs to build speed, strength, and explosiveness.

The Explosive Exercise Breakdown

1. Kettlebell Jump Squats
A classic lower-body powerhouse that combines traditional squat mechanics with an explosive leap.
Sets/Reps: 3–5 × 3–5
Rest: 2–3 min

2. Barbell Jumps
Taking the jump squat to the next level by adding a loaded barbell to increase vertical power output.
Sets/Reps: 4–6 × 2–4
Rest: 2–3 min

3. Depth Jumps
The pinnacle of plyometric training, focusing on minimizing ground contact time to improve reactive strength.
Sets/Reps: 3–5 × 3
Rest: 3–4 min

4. Dynamic Weighted Step Ups
Enhances unilateral leg power and stability—essential for sprinting and change of direction.
Sets/Reps: 3–4 × 3–5 per leg
Rest: 2 min

5. Landmine Row to Rotation
A functional core move that builds rotational power and pulling strength simultaneously.
Sets/Reps: 3–4 × 4–6 per side
Rest: 90–120 sec

6. Landmine Rotational Press
Bridges the gap between lower-body drive and upper-body punching power.
Sets/Reps: 4 × 3–5 per side
Rest: 2 min

7. Landmine Single-Arm Punch
Specifically designed for combat athletes to increase striking velocity and core integration.
Sets/Reps: 4–5 × 3–5 per arm
Rest: 90–120 sec

8. Alternating Dumbbell Bench Press
Develops explosive chest power while forcing the core to stabilize against uneven loads.
Sets/Reps: 3–5 × 4–6 per side
Rest: 2 min

9. Resisted Punches
Using resistance bands to build speed, snap, and acceleration in strikes.
Sets/Reps: 4–6 × 5–8 seconds
Rest: 60–90 sec

10. Band-Resisted Sprinting
Overloads the horizontal drive phase of sprinting to improve acceleration and power.
Sets/Reps: 6–10 × 10–20 m
Rest: 2–3 min

11. Pinned Barbell Clean & Press
A technical lift that builds total-body coordination and overhead explosiveness.
Sets/Reps: 4–6 × 2–3
Rest: 3 min

12. Pendlay Row
The gold standard for building a powerful back; focused on pulling from a dead stop for maximum force.
Sets/Reps: 4–5 × 3–5
Rest: 2–3 min

13. Medball Slam + Shadow Boxing
Combines high-velocity downward force with metabolic conditioning and skill work.
Sets/Reps: 3–5 rounds (5 slams + 10–15 sec shadow boxing)
Rest: 60–90 sec

14. Plyo Push-Ups
An essential upper-body plyometric move for explosive pushing strength.
Sets/Reps: 4–6 × 3–6
Rest: 2–3 min

15. Clap Pull-Ups
Challenges your vertical pulling power by requiring enough force to leave the bar.
Sets/Reps: 3–5 × 2–4
Rest: 2–3 min

16. Multi-Level Plyometric Push-Ups
Advances the plyo push-up by adding elevation changes to test coordination and power.
Sets/Reps: 3–5 × 3–5
Rest: 2–3 min

17. Landmine Cleans
A safer, highly effective alternative to traditional cleans that focuses on explosive hip extension.
Sets/Reps: 4–6 × 2–4
Rest: 2–3 min

18. Landmine Rotations
A core-centric movement designed to build anti-rotational strength and rotational torque.
Sets/Reps: 3–5 × 4–6 per side
Rest: 90–120 sec

19. Trap Bar Deadlifts
Allows for higher loads with a more neutral posture, perfect for building foundational explosive leg drive.
Sets/Reps: 4–6 × 2–4
Rest: 3 min

20. Medball Underhanded Toss
A total-body triple-extension movement that mimics the power needed for jumping, sprinting, and lifting.
Sets/Reps: 4–6 × 3–5
Rest: 2–3 min

Why Train for Explosiveness?

Explosive training isn’t just about looking fast — it’s about Rate of Force Development (RFD). By incorporating these explosive strength and conditioning exercises, you train your nervous system to produce maximum force in minimal time, improving athletic performance, power output, and sport-specific explosiveness.

These movements are staples in elite fighter training, Olympic lifting principles, sprint mechanics, and modern S&C systems.

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