Body Attack Plyometric Lunges: The Bridge Between Strength And Power!

Dear Body Attacker,

Do you want to be strong or fast? Why not choose both?

Squats, deadlifts and snatches are a staple of any good training program if you want to build strength and explosiveness.

Although training squats and deadlifts with heavy weights will give you a base of strength you need and improve your efficiency in the way you move, in can only and increase your speed to a certain point.

here's what a bar bending deadlift looks like... complete with angry face and popping veins

If you want to work on explosiveness, the best exercise to help you with it are things like olympic lifts (clean and jerk, barbel snatches), ballistic kettlebell moves (swings and snatches) and plyometrics. However, these moves are fairly intense and can tax not just your muscles but also the nervous system.

That’s why one of my favorite Body Attack move is the Plyometric Lunge. The lunge is the key that will unlock your strength (for a heavier squat and deadlift) and develop your explosiveness (higher jumps and speed).

It is the bridge between strength and power.

You don’t just want to be strong. We want to be fast too. The ability to explode, sprint and change directions like a ninja.

The Body Attack plyo lunge is great for explosiveness but not as hard and taxing as a box jump or a full-on tuck jump. You'll gain more strength weight training with deadlifts or squats but when it comes to delivering the benefits of speed and power, plyo lunges will take you a step further.

Because you drop down and have to explode going up, your body has to learn to absorb force and redirect it which is GREAT for developing power in a way that is easy to learn and not to tough on the joints.

If all you want in life is to look and feel good, get the most out of life that you can and have no plans of competing in the Olympics anytime soon, then lunges are a great tool to increase your speed and power without costing a lot of time or energy.

However if you're training to beat Goku and could use a little more gains in speed and power, lunges provide a great transition into more intense tools like olympic lifts and plyometrics.

So the next time we do some lunges in track 4, keep your front knee out, back straight, chest up and feel the strength and power in your glutes and your legs!

Feel awesome knowing every lunge is a step further towards a functional, strong and fit body attack booty!

Happy lunges, Erik