Best bang for your buck exercises

Sprints

To be explosive you have to train explosive. Adding sprints into your training has a positive effect on strength due to increased motor neuron recruitment. They are also a great tool for improving body composition because of the post-exercise oxygen consumption that occurs after: your body will continue to burn calories hours after the workout to catch up to the massive energy output of sprinting. Lastly, you'll get faster from practicing the skill of speed.

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Anything with chains

Now I'm not talking about just throwing chains on your back for pushups because it looks cool. What I'm referring to is any exercise where chains deload onto the ground to accommodate your mechanical advantages during the range of motion. This could be a chain loaded squat - where the chains allow you to feel more weight and be more explosive at the top range of the movement; chain loaded flys - where the chains help protect the shoulders in their most vulnerable extended position but then gradually increases to stimulate the musculature of the chest midway through or any other myriad of options.

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Have fun adding both these variations to your training!

Jordan Guilford holds degrees in Exercise Science & Health Promotion and is a certified Strength and Conditioning Specialist. He spent 4 years as a Fitness Instructor for the Canadian Armed Forces and is the Fitness Director for the Canadian Ice Academy.