3 Exercises We Use to Build Powerful Athletes - Cedar Park Athlete Training
- Ben Lustig
- May 5
- 2 min read
If there’s one trait that separates the good from the elite in sports, it’s power.
Power is the ability to produce force quickly—whether it’s exploding off the line, jumping for a rebound, or launching a fastball.
At Barbell Coalition here in Cedar Park TX, power development is a pillar of our athlete strength & conditioning training.
Here are three of our go-to exercises to build powerful athletes—and why they work.
Trap Bar Jumps
While Olympic lifts require months of technical refinement, the trap bar jump gives us all the explosive benefits in a fraction of the time.
Teaches athletes to apply force vertically—which translates to jumping, sprinting, and cutting.
Encourages triple extension at the hips, knees, and ankles.
Easier to learn than cleans or snatches, making it ideal for high school athletes.
We load it lightly (20–40% of trap bar deadlift max) and focus on maximum intent—every rep is an all-out jump.
Broad Jumps
The broad jump is one of the most underrated tools for developing and measuring horizontal power—and it’s incredibly simple to execute.
Direct carryover to acceleration and sprint mechanics.
Builds explosive strength through the hips and glutes.
Provides instant feedback—you either jumped far or you didn’t.
We use broad jumps both as a training tool and assessment, tracking improvements over time to gauge lower-body power development.
Plyo Push-Ups
Power isn't just for the lower body.
The plyo push-up is our go-to for building upper-body explosiveness—especially for athletes who punch, throw, swim, or shoot.
Trains rate of force development in the chest, shoulders, and triceps.
Reinforces aggressive intent with bodyweight—no equipment needed.
Builds confidence and athleticism in movement.
We typically use these in low reps with full recovery, focusing on speed and height, not fatigue.
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