Build Upper Body Power with Plyometrics & Explosive Training...
Fred Duncan@Fred__Duncan
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Sep 13, 2025
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Build Upper Body Power with Plyometrics & Explosive Training
For some reason, upper body explosive work is often overlooked. But it's not just about how much force you can generate, it's about how quickly you can apply it.
In this video, we're using advanced methods based on
For some reason, upper body explosive work is often overlooked. But it's not just about how much force you can generate, it's about how quickly you can apply it.
In this video, we're using advanced methods based on
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exploiting CNS stimulating plyos and the stretch shortening cycle (SSC) to develop true upper body power.
You'll see explosive push ups, rebound bench press variations, overspeed push ups, and both impact and non impact plyometric drills, all designed to overload the system,
You'll see explosive push ups, rebound bench press variations, overspeed push ups, and both impact and non impact plyometric drills, all designed to overload the system,
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activate high threshold motor units, and improve reactivity.
We're applying key principles like
Kinetic overload through controlled drop heights and rebound actions
High-impact SSC movements to maximize neuromuscular stimulation
Strategic use of weights and med balls
We're applying key principles like
Kinetic overload through controlled drop heights and rebound actions
High-impact SSC movements to maximize neuromuscular stimulation
Strategic use of weights and med balls
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Low rep, high quality execution to reduce fatigue and maximize intent
If you want the full breakdown of how we structure these methods into actual training cycles, check out my programs below or consider my custom, one-on-one training. Links in my bio.
If you want the full breakdown of how we structure these methods into actual training cycles, check out my programs below or consider my custom, one-on-one training. Links in my bio.
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If you want the full breakdown of how these methods fit into structured training cycles, it’s all inside Speed Kills, my most complete resource on sprint performance and explosive training. And now you can grab it as part of the Project Speed Bundle, which includes Speed
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Kills and The Art & Science of Sport Preparation, over 130 pages of my best work plus two complete training programs.
fredduncantraining.com/product/projec…
fredduncantraining.com/product/projec…