The vertical jump is a great exercise for developing power when carried out with the intent to jump as high as possible. It requires no equipment but there are a few things to bear in mind to ensure you keep it safe and effective. Really, the vertical jump exercise is for anyone but I would recommend having some basic knowledge and strength during a loaded squat. This will allow you to safely decelerate and control your body positions during landing.
The dip is the king of all upper body pushing strength building exercises in my opinion. It is a similar motion to a bench press and is essentially a much harder pressup. Inherently the dip has a pretty high level of strength for it even to be an option. If you are benching around 80% 9f your bodyweight and pressups just aren't challenging you anymore then it might be time go consider progressing to dips. They are the best assistance exercise you can do to improve strength in the bench and I would argue are a better option altogether if athletic performance is your goal.
The Snatch Deadlift is not only for Olympic Weightlifters, it can be utilised to challenge the back and legs more than a conventional deadlift allowing you to get stronger while lifting lighter loads. That said, if you struggle to get into a good position to deadlift with a normal grip then chances are you are not ready for the Snatch Deadlift. The wider hand position makes it more like a deficit deadlift in terms of positioning as you effectively shorten the arms having them out wide.
The plank is a great exercise for the core when you set up and perform it correctly. It helps teach you to keep tight through your fully body while you start to add in movement through the hips or shoulders which forms the basis of pretty much all resistance training exercises.
Although fairly simple, the plank is easily executed poorly. Check out some of the tips below for getting the most out of the plank. Once you can comfortably do 1 minute per set then it might be time to consider much more advanced options for progression.
Allan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.