Lower Body Power Exercises

Lower Body Power Exercises: A Comprehensive and Continuing Education Credit Approved Training Course

Lower body power is essential whether you're training athletes for peak vertical jump, helping clients improve reactivity, rehabilitating patients for sport, or enhancing overall leg performance for fitness...

This course explores the science and application of power training, offering a full progression of exercises specifically targeting the lower body. It goes beyond strength and hypertrophy to velocity-focused, explosiveness-driven training, backed by cutting-edge research and biomechanical precision.

Course Highlights:

• Diverse Exercise Selection: Master a variety of movements, from bodyweight drills to advanced plyometric techniques , all aimed at amplifying rate of force development (RFD) and optimizing the use of the stretch-shortening cycle .​
• Detailed Instruction: Gain insights into proper form and technique with cues on foot placement, stance width, and body alignment to ensure effective and safe execution of each exercise.​
• Progressive Training Modules: Advance through carefully curated exercise progressions and regressions designed to match any client's current ability, and promote continuous improvement while minimizing injury risk.​
• Evidence-Based Strategies: Benefit from comprehensively evidence-based methodologies, delivering an unprecedented level of accuracy and outcomes. This includes topics like the importance of a rapid eccentric contraction (pre-stretch), a minimized amortization phase , and optimal concentric loading and cuing to enhance power output.​
• Comprehensive Resources: Access an array of learning materials, including an AI tutor , study guides, illustrative content, technique videos, and sample routines (and client program generator ), all designed to enrich your learning experience.​​

Certification and Continuing Education:

Upon completion, earn credits applicable toward the Certified Personal Trainer (CPT) Certification and continuing education units for various movement and sports medicine professionals, including personal trainers, physical therapists, athletic trainers, chiropractors, massage therapists, and occupational therapists.​

Frequently Asked Questions (FAQs)

• What are the best exercises for lower body power?
  The most effective lower body power exercises utilize quick eccentric contractions, minimal ground contact (short amortization phase), and explosive concentric action. Examples include the Counter-Movement Jump , Box Jump , Depth Jump , and Single-Leg Box Jump .

How do lower-body power exercises differ from strength training?

• Strength training focuses on moving heavier loads slowly, while power exercises emphasize moving light or bodyweight loads as fast as possible. Power training enhances velocity, coordination, and rate of force development (RFD).

Can beginners do lower-body power exercises?

• Yes—with proper regressions. The course provides safe progressions starting from basic landing mechanics and hops, leading up to multi-planar skaters and depth jumps . Beginners can start with jump rope in a box or hop down to balance .

Are plyometric exercises the same as power exercises?

• Not always. While plyometrics are a form of power training emphasizing the stretch-shortening cycle, true power training also includes ballistic movements, velocity-based resistance training, and unilateral explosive drills.

How often should I train lower-body power?

• For most individuals, 2–3 sessions per week allow for neuromuscular adaptation while reducing the risk of overtraining. Recovery is key due to the high central nervous system demand of power training.

Are Olympic lifts required to develop power?

• Not necessarily. While Olympic lifts can be effective for advanced athletes, research suggests that ballistic jumps, loaded plyometrics, and high-velocity movements may yield superior results in many populations. For more on this topic, check out: Are Olympic Lifts the Best Choice for Power Development?

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 2 Credit Final Exam

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions
• Total Body Exercise and Integrated Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise

Sample Progression: Exercise Selections

• Max Power
  • Counter-Movement Jump
  • Box Jump
  • Depth Jump
  • Tuck Jump
• Power and Control
  • Single-Leg Box Jump
  • Lateral Hop to Single-Leg Jump to Balance
  • Lateral Hop to Single-Leg Box Jump
  • Ice Skaters
  • Multi-planer Skaters
• Power Stability
  • Hop down to balance
  • Hop down to single-leg touchdown to balance
  • Jump rope in a box

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    • Progression
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    • Olympic Lifts
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