If you’re aiming to boost your performance in CrossFit competitions, developing explosive power is essential.
Dan Miller, an Olympic strength coach with experience coaching at 10 World Championships and helping a master’s athlete secure third place at the CrossFit Games, has crafted a series of exercises designed to enhance your explosiveness, strength, and technique.
Here are 15 exercises to incorporate into your training routine. You can also watch the full video below.
1. Double Unders
Pogo Hops Pogo hops are a great way to build the foundational explosive power needed for double unders. Focus on keeping your heels elevated and jumping from the ankles.
Staggered Pogo Hops Add variety with staggered pogo hops, which improve coordination and balance.
Timed Double Unders Practice double unders in timed intervals to build endurance and rhythm.
2. Barbell Cycling
Pump Snatches Start with the bar and focus on finding a rhythmic pump motion. This helps in maintaining a consistent bar path and improving your snatch technique.
Dane Snatch A variation where you go below the knee, emphasizing knee and hip extension. This drill enhances your ability to cycle the bar efficiently.
3. Sprinting
Resisted Sprints Use a sled with 10% of your body weight to improve sprint mechanics. Focus on driving force down into the ground with proper chest lean.
Hill Sprints Incorporate hill sprints to build both speed and endurance. Perform these twice a week for optimal results.
4. Single Leg Squats
Unbroken Single Leg Squats Perform single leg squats without breaking form to develop strength and stability in your posterior chain, aiding in sprinting and overall lower body power.
Unbroken Squats with Plyometrics or Resisted Sprints Combine unbroken single leg squats with plyometrics or resisted sprints to maximize explosiveness and agility.
5. Squat Jumps
Squat Jumps from Deep Position Perform squat jumps from a deep squat position to improve explosiveness in your hips and legs, crucial for movements like barbell thrusters.
Squat to Box Jumps Progress to squat to box jumps, ensuring you land with your hips above your knees for optimal technique.
6. Kneeling Jumps
Knee Jumps Start with knee jumps to enhance explosive power from a deep position. Focus on using your arm swing for additional momentum.
Knee Jump to Bound Advance to knee jump to bounds, increasing the challenge and further developing your explosive strength.
7. High Bar Back Squats
Unbroken Sets Perform high bar back squats in unbroken sets to build explosive strength and endurance.
Pause into Unbroken Sets Incorporate a pause at the bottom of the squat before completing unbroken sets to improve power out of the deep squat position.
8. Pull-ups/Muscle-ups
Dead Hang Pull-ups Focus on dead hang pull-ups to build foundational strength in your lats, shoulders, and biceps.
Weighted Pull-ups Progress to weighted pull-ups to further enhance strength and prepare for more explosive movements.
Explosive Pull-ups with Auditory Command Practice explosive pull-ups with a coach’s command to simulate competition scenarios and improve reaction time.
9. Rope Climbs
Traditional Rope Climbs Rope climbs are excellent for building upper body strength and coordination, both critical for Kipping pull-ups and muscle-ups.
Donkey Kong Climbs Incorporate Donkey Kong climbs to add a dynamic element to your rope climb training.
10. Deadlifts
Dane Deadlifts Perform Dane deadlifts to develop a rhythmic and powerful pull from the floor, enhancing your overall deadlift technique.
Floating Deadlifts Practice floating deadlifts to maintain tight bar control and improve your deadlift efficiency.
11. Dimel Deadlifts
High Rep Dimel Deadlifts Use Dimel deadlifts with high reps to target your lockout strength and build endurance for high-rep deadlift workouts.
12. Slow Eccentric Touch and Go Deadlifts
Slow Eccentric Phase Control the descent during the eccentric phase to improve motor patterning and strength.
Touch and Go Phase Use touch and go reps to build momentum and reinforce technique.
13. Top Down Deadlifts
Top Down Pulls Start from the top and lower the bar to the floor before lifting again. This technique helps your body learn to recruit the necessary muscles more effectively.
14. Thruster Training
Squat to Thruster Combine a squat with a thruster to simulate competition movements and build full-body explosive power.
Pause Squats into Thrusters Add a pause at the bottom of the squat before executing the thruster to enhance explosive strength.
15. Explosive Plyometrics
Box Jumps Perform box jumps to improve lower body explosiveness and coordination.
Hurdle Hops Incorporate hurdle hops to enhance agility and explosive power.
Watch the full video:
By integrating these exercises into your training regimen, you’ll develop the explosive power, strength, and technique necessary to excel in CrossFit competitions.