10 Power Exercises at Home: Strength Training

Power exercise also known as strength training is a key part of any fitness program. It can also be called weight training or resistance exercise. It makes you stronger and increases your muscle strength as well as increases stamina.
Strength training is where you can move your body to overcome all the problems such as your body weight and muscle cramps.
Power exercise can be done almost anywhere. Although it is a very popular workout option in many gyms, you also have the option to create a strong strength training program at home.
This article will explain how to start a home power exercise program and give you examples of exercises you could include in your routine.
Research has shown power exercise can improve your health and fitness in many ways. The Mayo Clinic suggests that strength training can help.
Place your feet around a shoulder-width apart in front of the Plyo box.

1. Box Jumps

Box jumps are a great addition to any exercise program. If done correctly, they can build power, speed, agility, and even increase heart rate without you ever having to step on a treadmill.
You will need a Plyo box, soft box, or an elevated surface to do these power exercises. Begin with a lower box. The more complicated the exercise, the lower the Plyo box.

• Jump forward and then land on your knees
• Proceed with landing on the box.
• Step back before you jump again.
  

Box jumps can be made more difficult by stringing them together, rather than breaking them apart as explained above. To perform this activity follow these steps:

• Place your feet shoulder-width apart in front of the Plyo box.
• Jump on the box and then jump or step back to the beginning point.

Take a few seconds to absorb the shock and then jump straight back onto the box.

2. Depth Jumps

Depth jumping is a type of exercise that increases power and vertical leap. Depth jumps performed from lower Plyo boxes can give you perfect strength, and exponential development. However, depth jumps performed from higher Plyo boxes (around 42") will produce the best strength development. Follow these steps to perform Depth Jumps:

• Place your feet (shoulder-width) apart on a Plyo box.
• Bend your knees and absorb the shock as you step out of the box.
• Jump up as high as possible.
  

3. Jumps to the Lateral

Your lateral speed and power will be increased by practicing lateral jumps. These exercises are mostly performed by athletes who need to quickly change directions. Follow these steps to perform Lateral Jumps:

• Place your feet (shoulder-width) apart.
• Jump as far and high as possible to the side.
• Jump immediately back to the beginning.
• Make lateral jumps more difficult by creating obstacles while exercising. Jumping over an obstacle will be more difficult so is the result.
  

4. Plyo Push-Ups

Plyo pushups are a great exercise to increase your upper body strength. There are several variations available to the Plyo press up. These advanced variations will allow you to vary your training. Follow these steps to perform Plyo Push-Ups.

• You need to push up with your hands (under your shoulders).
• Your chest should be a few inches higher than your floor.
• You can push up vigorously and clap your hands when you reach the top.
  

5. Full Body Explosive Push-Ups

A type of Push-Ups that helps the entire body to contract and relax. It helps in muscle building. Follow these steps for Full Body Push-Ups:

• For this exercise push up with your hands (under your shoulders).
• Your chest should be a few inches higher than your floor.
• You should push up with all your body to get your feet off the floor.
  

6. Get up to a higher surface

Increase the difficulty level with a higher surface. Follow these steps to perform this Push-Up technique:

• Push up with your hands (under your shoulders).
• Your chest should be a few inches higher than your floor.
• Push yourself forward and up onto a mat.
• Choose preferably yoga blocks or a higher surface.
• You can leap higher surfaces the more explosive you are.
  

7. Long jumps

Long jumps are an excellent exercise for power building. These will increase your reaction time and strengthen your body, especially your legs.

• Place your feet (shoulder-width) apart.
• Next, bend your knees and jump as far as you can.
• Take the shock and absorb it immediately before you take your next leap.
• Add obstacles between long jumps so that it becomes more difficult.
  

8. Single leg long jumps

Long jumps with one leg make it even harder to do this exercise and increase single-leg strength. They also require you to improve your coordination and balance with one leg. If you are a Yoga Expert, this will be super easy for you.

• Keep one foot off the ground
• Try to stand straight up.
• Begin by squatting down.
• Now jump forward on one leg.
• Pump your arms while you do this.
• You should try to move as fast as possible while maintaining your balance.
  

9. Jump Lunges

Jump lunges are a great exercise for single-leg coordination and power. They should be part of every power athlete's routine. Do this following step.

• Start in a lunge position, with one leg bent in front at a ninety-degree angle, and the other bent behind.
• Jump up with your back leg and then switch to the air with the opposite leg in front.
  

10. To raise your overhead, squat.

This exercise will not only strengthen your glutes, leg muscles but also your core, back, and shoulders as well as your triceps. Follow these steps to do it:

• Place your feet slightly wider than your hips.
• Extend your arms to the sides.
• Now lower your hips into a squat position.
• Press up and lift your arms high to get back to standing.
• Revert to your original position.
• Do 1-3 sets of 8-12 repetitions.