Explosive Step Ups
I’m really enjoying the use of explosive step ups for some of my clients who rely on single leg power and/or don’t respond well to heavily loaded power progressions like swings and cleans.
Matt is a competitive cyclist and we’ve found since swapping out Olympic lifts in favor of explosive step ups and split jumps that his wattage power testing has jumped pretty significantly. I think the specificity of position, driving downward from a flexed hip carries over well to improving force on his cycle stroke.
It’s important to remember that these drills are only effective if they are supported with appropriate strength. We also consistently train Trapbar Deadlift, Goblet Squat, RFE Split Squat, Single Leg Deadlifts and Single Leg Squats in the strength potion of the lift.
Don’t get married to traditional exercises because you personally like them or have been brainwashed to feel that they have to be in your programs. Honestly assess the athlete, apply an intervention and then reassess to see if you are getting the results that you want. Ruthlessly audit your results and exercise choices so that you can prescribe the optimal training program.
