Power Fitness is a Hindu calisthenics program developed by Matt Furey to help people of all athletic capabilities quickly and effectively improve fitness. There are essentially three exercises that constitute the Power Fitness program: a Hindu squat, Hindu push-up and bridge. The Hindu squat routine utilizes controlled, fast-paced repetitions to increase lower-body power, explosiveness and control. These are the elements required to improve your vertical jump inch by inch. Always check with your doctor to make sure you are healthy enough for a new exercise program.
Step 1
Stand with your feet planted on the ground shoulder-width apart, with both hands at your chest. Your back should be straight with good posture.
Step 2
Bring your arms down behind you in a fluid motion as you squat as deeply as you can with your knees. Maintain a fluid motion, not bouncing, as you come up with your hands rising in front of you as you are standing straight again.
Step 3
Continue performing the Hindu squats in one fluid motion without stopping in quick, explosive motions.
Step 4
Perform five to eight repetitions in the first set. This is the flexing cycle set that helps stretch the muscles preparing them for the warm-up cycle. Rest for one to three minutes.
Step 5
Start the warm-up set which increases the repetitions to 10 to 14 per set. Rest for one to three minutes after you complete the set.
Step 6
Do the last set with 20 repetitions. This is the challenge set.
Tips and Warnings
- One way to breathe when performing a Hindu squat is to exhale when you reach a standing position and inhale as you pull down into the squat. You can do it with the exhale on the bottom. Either way is effective as long as you are consistent. Increase the number of sets per cycle as you build more stamina. Be sure to give yourself enough time to rest to maximize your challenge sets in which you build the most explosiveness.
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