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Training for power is very different than the training parameters employed for hypertrophy or strength improvements due to the significantly higher speeds needed for proper adaptations. Power training incorporates momentum forces and reflex actions to generate large amounts of force in short periods of time placing considerable stress upon the working musculature and connective tissues. Training for improved power includes two distinct yet synergistically useful categories; ballistics and plyometrics.
This is a useful ballistic exercise for improving power and strength in the upper body, specifically the pectorals and triceps. It can be utilized independently with longer rest intervals or to add diversity to training as a contrast superset or tri-sets.
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The clean pull teaches the body to overlay hip and knee extension with shoulder elevation and plantar flexion and can serve as an early progression for teaching the clean. The key to total body ballistic movement is synchronization: sequentially performed actions are needed from the start position to the first pull, scoop and second pull.
Intensity, Frequency. Volume, Mode, Repetitions, Rest Intervals, Training Systems
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Purpose: MB Incline Passes can be used as an exercise for improving upper-body pushing speed and power. A similar movement pattern is also utilized to assess upper body power among athletes - known as the MB Put Test.