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Gym power
Power & sport · Full gym · 25–35 minKettlebells, medicine balls and a bit of runway: the gym gives power training its best toys. Moderate loads, maximum speed, full recovery.
How to do it
3–4 sets of 3–6 fast reps at 30–70% of max. Rest 2 minutes between sets. Every rep at full speed — end the set when reps slow down.
The exercises
1
Kettlebell swings
3–4 × 8–10
A hip snap, not a squat — the bell floats, you don't lift it.
2
Push press
3 × 4–6
Legs start it, arms finish it.
3
Box jumps or jump squats
3 × 4–5
Step down, never jump down.
4
Medicine-ball chest throws
3 × 5
Throw it like you mean it — into a wall or to a partner.
5
Fast leg press
3 × 5
Light weight, push fast, lower slow — don't let the plates slam.
Good to know
Fancy trying Olympic-style lifts? They're superb for power but technical — book a session with a coach first. The moves below deliver plenty meanwhile.