To improve strength, the principle of over loading the muscle through properly graded progressive resisted exercise is the rule of thumb. It is achieved through these major modes of exercises:
Bench press:
Mainly strengthens deltoid, triceps, and pectoral muscles.
Half-squats:
For quadriceps, glutei, and trunk extensors. - Leg press: co-contraction of quadriceps and hamstring -Lunges: Strengthens hip flexors, glutei quadriceps and leg muscles.
Power clean:
For strengthening the body's major muscles groups (upper extremity, lower extremity, trunk). Power clean is important to improve speed, co-ordination, timing, balance as well as explosive power.
Power training:
Power is a vital ingredient in the game, and coaches are constantly in search of ways to improve power. Power training elicits physiological adaptations in the body. Sports power is best improved by performing strength training movements that 'mimic' sports skills. These movements are ballistic in nature (performed at a high velocity) and rely heavily on the involvement of momentum. A few examples are power clean, snatch and push press or push jerk.
