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.
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.
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Author, "The Short Fight"
Dumbbell Bench Press to Hand Clap Push-up Superset