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Exercise of the Week: Two Exercise Superset to Enhance Your Power (video included)


This week's "Exercise of the Week" is a superset of exercises to help you react powerfully.


Your ability to strike with power is crucial when it comes to defending yourself; this is especially true if you're the smaller weaker person. That's where Explosive Reactive-Power/Plyometric training workouts come into play. This routine doesn't just build strength, it develops the explosive power you need to defend yourself effectively: Whether that is to deliver a knockout blow, block incoming strikes, escape a hold, or counter a takedown, mastering explosive power/reactive plyometric training is essential.


Now, before you jump into this advanced phase of training, here's a heads-up: if you're new to exercising, it's a good idea to wait for a couple of months. Spend that time mastering the basics with earlier strength training programs. But here's the catch – don't skip this routine entirely. When you're ready to take your training to the next level, this is the kind of workout that will transform your abilities.


The Routine:

This workout is called the Dumbbell Bench Press to Hand Clap Push-up Plyometric Superset, and it combines strength and plyometric exercises for maximum effectiveness. In this superset, you'll perform two exercises back-to-back with minimal rest in between.

  • First up is the dumbbell bench press, focusing on building your strength.

  • Next is the hand clap push-up, a plyometric/reactive exercise that enhances your explosive power.

  • The trick here is speed – perform both exercises as quickly as possible, one after the other.


Sets, Reps, Rest and Tempo:

Perform 3-6 Supersets of 1-10 reps, at 30%-45% of your one rep max, or 10% of your body weight. The tempo of your reps should be fast/explosive, and your rest between supersets should last between 3-5 minutes.


Watch the instructional video below for how to perform the dumbbell bench press to hand clap push-up superset exercise.



If you're interested in learning essential self-defense techniques and strategies, I invite you to check out my book, "The Short Fight," available on Amazon via this link: https://www.amazon.com/dp/B094GG6W1H


As a bonus, you'll gain free lifetime access to my video library, containing over 100 self-defense and fitness videos, accessible at www.theshortfight.com


"Your support means the world to me! I've poured my heart and soul into my book, 'The Short Fight', and I would be incredibly grateful if you could take a moment to leave a review on Amazon.

Your feedback not only encourages me, but also enables me to keep offering free training for you.

Your review can make a real difference. Just click on this link: https://www.amazon.com/dp/B0948LNX5M . Thank you immensely for your time and support!"


Looking to get into the best shape of your life? Dive into our fitness training programs here: https://www.theshortfight.com/fitness


Until next time, stay strong!

Sincerely,

Lawrence Castanon

Author, "The Short Fight"

@theshortfight




Dumbbell Bench Press to Hand Clap Push-up Superset









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