You don't have any medicine balls. You still want to develop upper body power and athleticism. But, you're not sure where to start.
Trust me, you're not alone.
The simplest way to navigate athletic development in the context of upper body plyometrics withouthe use of medicine balls isn't as challenging as it may initially seem. We can still develop power by simply using the weight of our body.
Earth-shattering news. I know.
Consider these following words: intent, purpose, effortnd control.
Think of any plyometric exercise—lower body focused or upper body focused—and you will undoubtedly circle back to the aforementioned four words above.
Why? Well, you will need to possess and demonstrate each of these items during every single rep of a plyometric exercise for successful completion. More importantly, this will put you in the driver's seat to success for ensuring that the adaptation you're after actually comes into fruition.
That "adaptation" is becoming more powerful and explosive, and above all, being able to produce more force. We want each rep to be crisp, piston-like and electric. We can't afford wishy-washy reps if the goal is to successfully develop power.
Check out the videos below for an easy way to begin implementing bodyweight upper body plyometrics into your training program.
Level 1: Novice
1. Half Kneel Chop & Stop
2. Elevated Plyo Push-Up
Level 2: Intermediate
1. Split Stance Chop & Stop
2. Band Assisted Plyo Push-Up
Level 3: Advanced
1. Low Split Stance Chop & Lift
2. Plyo Push-Up
Looking for more ways to build full-body strength and power this summer? Check out our Virtual Summer Training Programor high school and college students!
ABOUT THE AUTHOR
Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University. Connect with him on Instagram for training, performance and professional development content: @matthewibrahim_
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Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.