Increase your strength by up to 20% in six weeks

Take your time
“The key to gaining strength fast through body-weight exercises is speed of movement,” says personal trainer Scott H. Mendelson. In this workout you will take five seconds to descend through each exercise, pause for two seconds at the bottom of the movement, and then explode into the move as quickly as you can. “This arrangement teaches your muscles to fire quickly in less than ideal circumstances – which is often what you will encounter in sport,” says Mendelson. Perform this workout twice a week for six weeks, he says, and you can expect to see strength gains of up to 20%.
The workout
Press-ups: three sets; four reps; 60 seconds rest between sets
Chin-ups: three sets; four reps; 60 seconds rest between sets
Jump squats: three sets; four reps; 60 seconds rest between sets
Dynamic lunges: three sets; four reps; 60 seconds rest between sets

1. Push-ups
Use a shoulder-width hand placement while keeping your elbows tucked into your rib cage. “This allows for more triceps recruitment,” explains Mendelson. Descend over five seconds and at the bottom of the movement pause for two seconds with your chin one inch from the floor. Keep your body completely straight to seriously tax your core. Finally, explode upwards while contracting your glutes to keep your body in a straight line.


2. Chin-ups
Chin-ups, says Mendelson, are one of those exercises that many people do, but very few execute correctly – cheating their way through for a greater number of reps. You’re going to do only four. But they’re going to be tough. Use a shoulder-width grip with palms facing towards you. Pull yourself up explosively and ensure your clavicle touches the bar. Then descend over five long seconds and pause for another two when your arms are fully extended. “This will be difficult, but with practice your muscles will catch on quickly,” says Mendelson.


3. Jump squats
Jump squats should be performed in the same way as a regular squat, except you will drive up with such a level of explosiveness that your feet will leave the ground for a vertical jump. As with the press-ups and chin-ups, descend over five seconds and pause for two at the bottom of the movement. Aim for a parallel position at the bottom of the movement – bum level with knees. Note this move should be skipped if you have an injury-ridden history.


4. Dynamic lunges
Beginning with your feet shoulder-width apart, lunge forward with one leg to bring it in line with your back leg. Your back knee should finish at the same height as your back ankle. Lower your weight down on to your front leg over five seconds until your front knee is level with your bum. Pause at the bottom of the movement for two seconds. Then drive off the ball of your front foot back to the start position. Repeat with your other leg for four reps per leg and make sure you keep an equal stride length with each.