Adding one or two plyometric exercises to your workout can add a new dynamic and encourage growth to the muscle. Most bodybuilders are used to slow training in the weight room and after a while the body adapts making  shock methods a great way to stimulate further growth. Plyometrics stimulate the fast-twitch muscle fibers, which we know have the greatest potential for muscle growth. When done with consistency, explosive movements add a new degree of hardness to the muscle and help increase strength. I believe these little guys add some spice to the training schedule and make my programs more dynamic. Not to mention increasing your heart rate during your weight training session will increase your metabolism for a long time after completion and improve overall flexibility.

One of my favorite exercises is the bench hop-over. This exercise helps to build explosiveness in the legs, trains your core and works balance and coordination. Seems like a no-brainer, but they will leave you winded.

Place your hands on a bench, leaning forward with both legs off to the same side. Bending your knees slightly, propel yourself over the bench to the other side. Keep your arms straight during this motion and your shoulders directly over your wrists. Immediately after landing, hop back to the original side. Repeat 20- 30 times. It’s a great one for your workout diary.

The second exercise I enjoy putting in my programs is the weighted wall jump.  These are great because you will be using a weighted medicine ball.  You will stand near a wall and plant your feet securely before you begin to squat as low as you can with the ball at chest height, then jump up and extend the ball as high on the wall as your can. Do 3 sets of 12 and focus on jumping as high as you can each time. Superset this exercise with a walking lunge and you are one step closer to having the legs of your dreams!!

Weighted Balls are great to have for any sport specific training.  Simply replace your golf club, tennis racquet, volleyball or basketball with one of these and improve your agility and speed and strength in no time. I have the 4.4 lb and 7.7 lb balls available in my shop now!