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While power and strength training may slightly vary depending upon your sport, certain fundamental exercises can carry over into every athletic arena.
Start with the trap bar deadlift, which is a great tool for “learning to extend in your hips with some force” and people with “lower-back issues,” according to performance-enhancement specialist Kelvin Gary, C.S.C.S. From there, the Bulgarian split squat will work single-leg knee and hip extension, while a dumbbell neutral-grip chest press will build strength in the chest and triceps. Follow those moves up with a round of bentover single-arm dumbbell rows to work on your biceps and back.
Then, get ready to add some explosiveness to your movement with a single-arm dumbbell snatch and loaded box jumps. End on a strong note with a round of medicine ball chest passes to work on incorporating the chest press exercise to blast the force directly in front of you.
Get ready to dominate your sport, and check out the complete program at muscleandfitness.com/allstrength.