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This Superset Exercise Will Make You Hit Powerfully

Your ability to strike an assailant powerfully is key to defending yourself successfully, regardless of your size. Explosive Reactive-Power/Plyometric training workouts will help you do just that. Whether it’s to deliver a knockout blow, block the assailants strikes, escape a hold or takedown, explosive power/reactive plyometric training will prepare your body to explode into action.

This is an advanced phase of physical training so, if you are new to exercising it may be a good idea to hold off on this routine for 2-3 months until you have mastered the previous strength training programs. That being said, do not skip this routine altogether. It is crucial that you add this level of training when you are ready to advance.

The Routine:

The exercise routine we will cover today is the Dumbbell Bench Press to Hand Clap Push-up Plyometric Superset. You will perform these exercises in a superset fashion (two exercises performed back-to-back with minimal rest in between).

  1. Your first exercise of the pair will consist of a strength exercise, the dumbbell bench press.

  2. The second exercise will consist of a plyometric/reactive exercise, the hand clap push-up.

  3. Both exercises should be performed back-to-back, as quickly as possible.

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.

Below is a quick instructional video of how to perform the dumbbell bench press to hand clap push-up.

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

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Until next time, Stay Fit!

Lawrence Castanon,

Author, The Short Fight

Dumbbell Bench Press to Hand Clap Push-up Plyometric Superset

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