Are you looking for a method that builds strength and also improves the muscle and nervous system to respond quickly? Then try this Rapid drop catch training method. 

Rapid drop catch (RDC) is a training method in which a person transitions from a higher to a lower position, stabilizes their body by absorbing the impact, and then explodes into another movement. 

This training method helps enhance the body’s strength and reaction speed and improves overall balance.

Benefits of the RDC training method

The rapid drop catch method benefits one in various ways,

• Improve the neuromuscular efficiency by building coordination between the nervous system and muscles. 
• Enhance functional athleticism by incorporating reactive demands in the workout.
• Build explosive power by engaging the stretch-shortening cycles. 
• Build resilience to injury by training the body to absorb impact quickly.
• Helps build strength by putting pressure on the muscles, which ultimately strengthens them. 
• Provide progressive load changing, drop height in the exercise, and add resistance. 

Exercises involved in the rapid drop catch training

This training helps build both the upper and lower body and includes exercises such as,

For upper body training

• Use polymetric pushups, such as bench press, and superset with a plyometric drop-and-catch pushup.
• Bentover real delt drop catch.
• Single-arm dumbbell row.
• Reverse-grip lat pulldowns.

For lower body training

• Sprinter bridge.
• Depth jumps.
• Dumbbell catch alternate lateral lunges.
• Kettlebell lateral lunges on alternate side.
• Sit-ups with a medicine ball catch on the Glute Ham Developer (GDH) machine.

Bottom line

Rapid drop catch training is a wonderful method for building strength through rapid force production.

Bottom line for RDC training is that one must start with a low volume, for example, 3 to 5 sets with 3-5 reps only, and once the body adapts to the training and increases the frequency over time for better results. 

Another thing to keep in mind is to take proper rest during sets, which reduces the risk of fatigue-related injuries and ensures optimal performance. Make sure to maintain proper form during this RDC training.

So, will you try this rapid drop catch training method to add dynamics to your workout?

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu