SPEED AND POWER EXERCISES FOR STRENGTH AND CONDITIONING

Ravi Deol
Jun 18, 2025
2 min read

Updated: Nov 10, 2025

SPEED & POWER EXERCISES FOR A WHOLE BODY SPLIT

⚡ SPEED & POWER TRAINING FOR BOXING AND LONGEVITY

A full body approach to build speed, coordination, and explosive power while protecting your joints for a longer life span. If you’re still building your base, check out my post on dynamic warm up as your move better which means your move explosive👉🏾https://www.rjboxingsandc.com/post/dynamic-warm-up.

These drills improve your rate of force development and athletic movement in the ring so your more mobile so you can hit and not get hit by slipping and rolling by moving your head. Also moving your feet so you can come out of range.

EXERCISE	SETS	DISTANCE/REPS	SPECIFICATION
POGO JUMPS	2X	10YD	BI-LATERAL
CHEST PASS	2X	8X	BI-LATERAL
ALTERNATING POGO JUMPS	2X	10YD	UNI-LATERAL
ALTERNATING MEDBALL SLAMS	2X	4X	ROTATIONAL (EACH SIDE)

ADVANCED POWER EXERCISES

EXERCISE	SETS	DISTANCE/REPS	SPECIFICATION
BOX JUMPS	2X	8X	BI-LATERAL (MAX EFFORT VERTICAL)
SEATED BOX JUMPS	2X	8X	BI-LATERAL (CONCENTRIC ONLY)
SINGLE ARM CHEST PASS	2X	8X	UNI-LATERAL UPPER BODY
OVERHEAD TOSS	2X	8X	BI-LATERAL (TRIPLE EXTENTION)

Coaching Notes

Reps with good form utilizing full range of motion such overhead toss really extending your arms when thrusting your hips when your toss the ball overhead.
Use light medicine balls 3-5 Kg no heavier as we want to move the ball as fast as we can for explosive power.
Always perform dynamic warm up prior to speed and power exercises to increase range of motion in your joints so your loose. This will help you be more explosive as your joints wont be stiff.