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Build Strength, Speed and Power With Dwight Howard

June 21, 2011

The Dallas Mavericks are NBA Champions, and Dwight Howard is angry. Another year went by without his team hoisting the Larry O’Brien trophy. No doubt Howard is already back in the gym, working hard to pursue his dream—just like you should be if you want to win a championship.

Howard performs a Strength, Speed and Power Push Circuit with Bryan Meyer, owner of B Meyer Training in Orlando, Fla. The circuit builds strong muscles for sustained power output throughout the long NBA season. Meyer puts Howard through a series of bodyweight drills and cable exercises (a resistance band can also be used), which are beneficial for athletes of any sport. Meyer reduces the number of rest periods by having Howard perform the three exercises in succession before taking a break, intensifying the workout.

The first exercise in Superman's circuit is a Single-Arm Knee-Down Press. It is performed in a kneeling position, which forces the body to stabilize the spine; and Howard does it in front of a mirror to make sure his back is straight.

Next up is the speed exercise Push Circuit, which Meyer calls the Howard Crossover Push-Up, because it's one of Dwight's favorites. “Basically, it’s a Push-Up,” says Meyer. “You crossover, do a Push-Up, crossover, do a Push-Up.” The exercise works chest mobility along with core, shoulder and hip stability. Howard goes for speed for at least eight to 10 seconds—or as long as he can maintain a flat back.

The Single-Arm Standing Power Press With Jab Step wraps up the circuit. Standing in an athletic position, Howard alternates stepping with his right and left foot as he continues to press with one arm. The motion mimics a chest pass, so Howard can deliver powerful passes to his teammates.

Basketball season is over, and it’s time for off-season training. Dwight Howard never takes a summer off, and neither should you. If you don’t have access to a gym, take Meyer’s advice and invest in resistance bands so you can develop strength, speed and power at home.

Dwight Howard Strength, Speed, Power Push Circuit

  • Perform the Kneeling Single-Arm Press, Howard Crossover Push-Up and Single-Arm Standing Power Press With Jab Step in circuit fashion
  • Kneeling Single-Arm Knee-Down Press: 1x10 each arm
  • Howard Crossover Push-Up: 1x10 seconds
  • Single-Arm Standing Power Press With Jab Step: 1x10 each arm
  • Perform this circuit four times

Inspired to start your own off-season basketball program? Check out STACK's Basketball Summer Workout.

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
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