Develop Strength with Power!
Kacper Nowak
2026-03-19
3 min. read
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Dynamic training helps develop strength useful in sports requiring agility. It allows, for example, a quick and strong strike against an opponent or an effective return of a ball. Dynamic strength is beneficial for martial artists, volleyball players, basketball players, and anyone who wants to have a lot of power. How can you train it? Here is a list of exercises that will help develop dynamic strength.
Strength in exercises – Lumberjack on the bosu with a medical ball
Assume a position beside the bosu... hold the medical ball with both hands above your head... step onto the bosu with one foot and simultaneously strike the ball as if you were splitting a log with an axe... place the other foot onto the bosu... then dismount, lifting the ball above your head... repeat, this time stepping onto the bosu with the opposite foot, remembering to strike the ball... during each subsequent exercise, aim to perform it more smoothly and quickly.
High interruptions in the squat position
Place your feet at the width of your pelvis, raise your hands upwards, perform a squat, touching the floor with your fingers, execute a maximum jump from this position, throwing your arms upwards, return to the squat and jump again, remember to avoid protruding your knees forward and pulling your pelvis backward, do not bend during this exercise.
Jumping with stepping positions
Assume an appropriate position in the step, propel your left foot forward... bending both legs at an angle of 90 degrees... the knee of the leg placed at the back should be very close to the ground... place your hands on your hips... raise yourself, straighten your knees, during the jump switch your legs... lower yourself to the ground in the step... this time the right leg should be in front... during the exercise do not bend the spine... the arms resting on the hip should help maintain balance... however, if you feel the need, you can keep it by holding your arms along the torso.
Forward and backward leaps with a medical ball
Assume a half-crouch position, holding the medical ball in front of you at chest level in extended arms. Perform a forward leap, rising and descending in the half-crouch position. Simultaneously pull the medical ball towards your chest. Then perform a backward leap, pushing the ball forward again.
Throwing the ViPR rubber bar
Adopt an upright posture, hold the ViPR rubber bar above your head... utilize the unique grip indentations... throw the mentioned bar with maximum force onto the floor... lift the equipment and return to the previous position.
Recoiling push-ups
The initiation of the exercise mimics a conventional push-up... Situate your body in a straight line... Lower yourself down towards the floor... Propel yourself off the ground using your hands, facilitating a jump... At this juncture, recoil from your chest and promptly master the appropriate landing, which should revert back to the push-up stance.
Striking into a practice sack
The practice sack provides ample space for description. Training with this equipment primarily focuses on exercising speed and dynamic strength. The basic moves include simulating a fight with the sack by performing simple strikes and kicks.
Leap from the visible support
Initiate the exercise by assuming the plank position, namely, the supported stance. Move both legs to the chest region. Following that, perform a leap, straighten up, and raise your arms upwards. Promptly lower your arms to the floor, returning to the supported stance. This is a highly dynamic exercise, which you should aim to execute in as fluid a manner as possible.
Combating the Shadow of the Dumbbells
Attention – this training method focuses on building dynamic strength, however, it is not intended for speed training. Strikes using dumbbells may be considered demanding for an experienced fighter. First, assume a position to execute a straight punch – place one foot back. Prepare your guard. Hold dumbbells in both hands. Execute strikes alternately or perform a specific number of repetitions on each side.
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