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Band power
Power & sport · Resistance bands · 20–25 minBands are made for speed — light at the start of the move, right where fast happens. Snap through the lift, ease through the return.
How to do it
3–4 sets of 4–6 fast reps with light-to-moderate band tension. Full rest between sets — 1–2 minutes — so every rep stays quick.
The exercises
1
Fast band squats
3–4 × 4–6
Drive up as fast as the band allows; lower under control.
2
Explosive band press
3 × 5
Punch the handles out fast; return slowly.
3
Fast band rows
3 × 5
Rip it to your ribs; ease it back.
4
Fast band deadlifts
3 × 5
Snap the hips forward to stand tall.
5
Jump squats
3 × 4–6
No band needed — just spring.
Good to know
Keep the tension moderate: this is about speed, not grind. If a rep looks slow, it is slow — rest longer or lighten the band.