2. Lift explosively
Speed lifts (e.g., box squats, speed deads, and speed bench) are an excellent lifting style to teach acceleration and power development. Loads around 60% 1RM should be used and moved as fast as possible. Accommodating resistance (e.g., bands and chains) can be applied to further challenge your ability to accelerate the load. Obvious explosive exercises that should come to mind are the Olympic lifts (e.g., clean & jerk and the snatch). However, medicine ball throws and kettlebell swings also fit into this category as well.
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