Improve athletic explosiveness -
Explosive Exercise. July Marián V, Katarína L, Dávid O, Matúš K, Simon W. Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.
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Table of Contents View All. Table of Contents. Explosive Exercises. Why Use Explosive Exercises. Training Programs. How to Use Weight Machines and Gym Equipment.
Weight Training for Power. A Fundamental Guide to Weight Training. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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Athletes today are bigger, faster and more explosive than ever before. Everyone wants to be able to run faster and jump higher, so why is there so much confusion about how to train athletes?
Why does one group of strength coaches tell you to lift heavy weights, another tells you to lift light and fast, and others tell you to only use Olympic lifts? And they each tell you the same thing, "If you lift our way you will become more explosive.
This framework could be used to explain why some exercises and training methods are more successful than others. Instead, we have numerous studies that give conflicting arguments and findings. This confusion has led the strength coach to develop training methods based on trial and error. Thus, strength coaches usually tend to drift toward one of these three directions, which is a shame because athletes benefit from each of these types of training.
Another frustration for the strength coach is our inability to standardize basic words and definitions. These two terms are related, but can be trained separately and are not always dependent on each other.
Many athletes are explosive, but at the same time lack power. On the other side, an athlete can be powerful, but lack explosive strength. Power output is affected by the speed of movement. By performing movements faster you can increase power, but explosive strength may not necessarily be affected by movement speed.
Conversely, explosive strength is affected by the speed of contraction , regardless of movement speed or the type of contraction. Explosive strength can be high in a contraction where no movement isometric is taking place.
The distinction between speed of movement and speed of contraction will help clarify power and explosive strength. Strength and conditioning studies usually focus on training methods and exercises that affect either explosive strength or power measures. The inherent problem with this type of research is that these measures are compared against each other instead of examining their combined synergistic effects.
A better approach might be to examine the exercises and training methods that develop a larger number of athletic measures. As we will see, power and explosive strength must be assessed, understood and developed for an athlete to reach their full potential.
Increases in both speed of movement effects power and speed of contraction affects explosive strength would be beneficial for any athlete regardless of skill level, sport or weight of external load.
Fast movements such as sprinting and rapid jumps typically involve contraction times of milliseconds. In sports , athletic movements need to be performed at high speeds. Since maximum force cannot be developed with fast movements, any increase in the rate of force developed in the early phase of contraction becomes vital.
Explosive strength is defined as the rate of force development RFD at the onset of contraction. The goal of training for improved RFD is to shift this curve to the left i.
create more force in less time. In an isometric contraction no movement , force can be developed quickly, therefore RFD can be high. RFD is not dependent on the speed that the segments trunk, upper leg, lower leg travel.
But, RFD has an important role in fast movements; it allows maximum force to be developed earlier. The increase in RFD is considered one of the most important adaptations elicited from resistance training.
In some cases, RFD will be sacrificed for increases in movement of speed. This can be illustrated by looking at the affects of a countermovement on a vertical jump. Two jumps will be performed:. The first jump concentric is performed fast, where maximum force cannot be developed, but RFD is high.
In the second jump countermovement , the upper body creates an additional downward force during the countermovement. This downward force causes the contraction speed of the muscles to slow down. Thus, the muscles have more time to create maximum force, which increases the speed of movement.
If both RFD and speed of movement can be increased with training, performance will be enhanced significantly. We've all seen the definitions for Power, but many times they are not fully understood. Now, what's important in this equation is the distance.
The farther the distance a segment trunk, upper leg, lower leg travels, the greater the Work and therefore, the greater the Power. By comparing two types of vertical jumps, we will be able to see how increasing a distance can effect power.
One jump will be initiated from a half squat position and the other from a full squat position. If the time it takes to perform the jumps is the same, the jump initiated from a full squat position would create more power since the segments travel a greater distance.
In contrast, an isometric contraction of the knee joint will produce low power output since the segments are not traveling any distance. The speed of movement and power outputs would be low in this example, but RFD and explosive strength could be high if the effort is maximal.
An increase in either distance or speed of movement will increase power. Going back to the examples of the countermovement and concentric vertical jumps we will be able to examine the affects of movement speed on power output see Table 1.
In the concentric only jump, the speed of contraction is high, but speed of movement is low, therefore power will be low. In the countermovement, the speed of contraction is low, but the speed of movement is high, therefore power will be high.
Increasing power output is also considered one of the most important adaptations elicited from strength training. As an athlete sprints or jumps, a large force is created in a short amount of time as the segments travel a certain distance. Force, distance and time are products of power and can be changed in a positive way with resistance training.
Again, both power and explosive strength must be considered by the athlete and coach. The initial state of the muscle before contraction has a great impact on explosive strength and power. Muscle contraction begins with the muscles in one of four initial states:.
With this exercise, you sit on the box and relax your hip flexors , then forcefully extend up. Your muscles are in a relaxed pre-working state since the box is supporting load and your body weight, not the muscles. In this exercise the RFD is high since force must be created from basically zero.
The traditional squat would be an example of a contracted pre-working muscular state. As you take the load on your shoulders the muscles support the load before you begin the lift. Most movements and traditional exercises bench, curls and leg press are initiated from a contracted pre working state.
In these examples, a great force can be created since the muscles are already in an active state before the movement. RFD will not be as high as the relaxed state, but force and power will be greater. An example of a dynamically stretched pre-working state is the vertical jump.
The countermovement dynamically stretches the muscle before the upward phase of the jump. This pre-working state can create a large amount of power, but RFD may not be as high.
The "shock" method is utilized in fast stretch movements such as the depth jump. This is an intense exercise and can be dangerous if not performed properly. These exercises produce the highest outputs of RFD and power. Well, first it should be no surprise that at every athletic combine vertical jump and horizontal jump measures correlate highly with yard sprint times.
Eastern European coaches have been training sprint athletes with weighted jumps for many years. This type of training has taken some time, but is now starting to spread to the Western countries as well.
Research studies are also in agreement that jumping and sprinting results are related. Weighted jumps that are initiated from different pre-working muscular states can improve explosive strength, power, or both. In sprinting and jumping a force is created along with a fast movement. The goal of training is to increase both the amount of force developed in the early phase of contraction, and to increase the speed of the movement.
In order to increase an athlete's ability to sprint and jump, training must be specific to sprinting and jumping. The exercises presented below are designed to increase explosive strength and power specific to these movements. Weighted jumps have similar speeds, angles and mechanics to sprinting and jumping, and have similar coordination patterns.
The exercises in this article are not meant to be performed alone, but within the framework of a structured, periodized program.
I didn't include heavy exercises, high intensity plyometric or Olympic pull exercises from the ground , which should be a part of any athlete's program. I did this because those exercises are more specific to the sport, time of season and your training philosophy.
Heavy lifts, Olympic lifts , and plyometic exercises will also increase explosive strength and power but are not as specific to sprinting and jumping as weighted jumps.
Weighted jumps should be included in any training program designed for sprinting and jumping athletes. The exercises below could fit into any training program for any sport or athlete who needs to run faster or jump higher. This exercise will allow you to jump harder than you may want.
By forcefully swinging the weights forward, the weights end up pulling the body upward and forward. The body must match the speed of the weights otherwise you would fall over forward.
This exercise teaches you to jump harder and faster on each attempt. Make sure to reset before each jump. This exercise can be performed for height, distance, laterally, off a single leg, or with different amounts of weight.
Stand upright with a pound plate in each hand. Execution: Swing the plates backward as you let your body bend downward in a countermovement.
Next, swing the plates forcefully forward and upward as you begin the jump. It's important to swing the plates all the way up to head level or higher.
You can think of throwing the plates in front of you and letting the weight carry you. This exercise can be performed for 3 or 4 sets of jumps. This exercise works on switching from a slow eccentric contraction, to a fast and force full concentric contraction. The body will be forced to create a large amount of force in a short amount of time.
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Explosive workouts should typically be performed before strength training sessions, as they require maximum effort and focus to execute the exercises effectively.
Performing explosive training after a strength training session may result in decreased power output and increased risk of injury due to fatigue.
If you prefer to separate explosive and strength training sessions, consider scheduling them on different days or at least several hours apart. A proper warm-up is crucial for preparing your body for the intense demands of explosive training.
A dynamic warm-up should be performed for at least minutes before starting your explosive workout. Examples of dynamic warm-up exercises include:. After completing an explosive training session, it is essential to cool down properly to aid recovery and minimize the risk of injury.
Spend minutes performing light aerobic activities, such as jogging or cycling, to gradually decrease your heart rate. Follow this with static stretching exercises, focusing on the muscle groups you worked on during the session. Hold each stretch for seconds, and remember to breathe deeply and relax as you stretch.
By considering these factors and incorporating explosive training into your fitness routine, you can effectively enhance your power, speed, and agility while minimizing the risk of injury.
To effectively incorporate explosive strength training into your fitness routine or help others do so, consider obtaining relevant certifications and additional training. Earning your L2 Gym Instructing and L3 Personal Training certifications can provide you with the foundational knowledge and skills needed to design and implement safe, effective, and tailored fitness programs, including explosive strength training routines.
Pursuing a Personal Trainer Diploma can further expand your expertise in fitness and strength training. This comprehensive course covers various aspects of fitness, from anatomy and physiology to program design and coaching techniques, equipping you with the tools to create well-rounded fitness plans that incorporate explosive strength training.
To dive even deeper into explosive strength training, consider obtaining additional certifications in specialized areas such as KettlebellsCircuitsand Suspension Training.
These certifications can help you develop a more in-depth understanding of specific training methods and techniques, enabling you to create more targeted and effective explosive strength training programs for yourself or your clients.
Explosive strength training can significantly enhance your athletic performance and overall fitness. By understanding the principles of explosive strength training and incorporating effective exercises and workout plans into your routine, you can unlock your full potential in terms of speed, power, and agility.
Unlock Your Explosive Potential: A Comprehensive Guide to Explosive Strength Training In recent years, explosive strength training has gained increasing attention from fitness enthusiasts and athletes alike.
Table of Contents. What is Explosive Strength? Benefits of Explosive Strength Training Explosive strength training offers a range of benefits that can enhance your overall fitness and performance in various sports and daily activities.
Some of the key advantages include: Muscle Growth While explosive strength training may not focus on muscle mass as much as traditional strength training, it can still contribute to muscle growth.
Improved Overall Performance in Sports and Daily Activities Explosive strength training not only benefits athletes but also individuals who wish to improve their performance in daily activities. Key Principles for Building Explosive Strength To maximize the benefits of explosive strength training, it is essential to follow these key principles: Proper Techniques and Progressions Using correct form and technique is crucial for preventing injuries and ensuring optimal results in explosive strength training.
Balancing Strength and Explosiveness in Training Achieving a balance between strength and explosiveness in your training is vital to maximise your overall performance. Sets, Reps, and Rest for Explosive Power When performing explosive strength training exercises, it is essential to consider the appropriate number of sets, reps, and rest periods to maximize your gains.
Best Exercises to Increase Explosive Strength To enhance your explosive strength effectively, incorporating a variety of exercises targeting both speed and power development is essential. Top 3 Explosive Exercises for Increasing Speed Sprint Intervals: Sprint intervals are an excellent way to develop explosive speed.
Choose a distance between meters, sprint at maximum effort, and then walk back to the starting point for recovery.
Repeat for a total of sprints per session. Box Jumps: Box jumps help improve lower body explosiveness and speed. Stand in front of a plyometric box or sturdy platform, jump onto it with both feet, and then jump back down. Perform sets of repetitions, with minutes of rest between sets.
High Knees: High knees are a simple yet effective exercise for increasing speed. Stand with your feet hip-width apart and quickly drive your knees up towards your chest, alternating legs.
Perform sets of seconds, with minutes of rest between sets. Start with a loaded barbell on the ground, perform a deadlift motion, and then quickly pull the barbell up to your chest while dropping into a partial squat.
Finish by standing up straight with the barbell resting on your shoulders. Medicine Ball Slams: This exercise focuses on upper body power development. Hold a medicine ball with both hands, raise it overhead, and then forcefully slam it down onto the ground. Kettlebell Swings: Kettlebell swings are a fantastic exercise for developing lower body power and explosiveness.
Stand with your feet shoulder-width apart, holding a kettlebell with both hands between your legs. Hinge at your hips, swing the kettlebell back between your legs, and then explosively drive your hips forward to swing the kettlebell up to chest height. Sample Workout Plans for Different Fitness Levels Remember, always complete a warm-up before exercise and cooldown after.
Beginner: Sprint Intervals: 6 x 50 meters Box Jumps: 3 sets x 5 reps High Knees: 3 sets x 20 seconds Medicine Ball Slams: 3 sets x 5 reps Kettlebell Swings: 3 sets x 8 reps Intermediate: Sprint Intervals: 8 x 75 meters Box Jumps: 4 sets x 6 reps High Knees: 4 sets x 25 seconds Power Cleans: 4 sets x 3 reps Medicine Ball Slams: 4 sets x 6 reps Kettlebell Swings: 4 sets x 10 reps Advanced: Sprint Intervals: 10 x meters Box Jumps: 5 sets x 8 reps High Knees: 5 sets x 30 seconds Power Cleans: 5 sets x 5 reps Medicine Ball Slams: 5 sets x.
How to Incorporate Explosive Training into Your Routine Integrating explosive training into your fitness routine can help improve your overall performance and boost your power, speed, and agility. How Many Times a Week to Train for Explosiveness For most individuals, incorporating explosive training sessions times per week is sufficient to see significant improvements in power and speed.
When to Perform Explosive Workouts Before or After Strength Training Explosive workouts should typically be performed before strength training sessions, as they require maximum effort and focus to execute the exercises effectively.
Proper Warm-Up and Cool-Down Techniques for Explosive Training Sessions Warm-Up A proper warm-up is crucial for preparing your body for the intense demands of explosive training.
Examples of dynamic warm-up exercises include: Leg swings Arm circles High knees Butt kicks Jumping jacks Bodyweight squats or lunges Cool-Down After completing an explosive training session, it is essential to cool down properly to aid recovery and minimize the risk of injury.
L2 Gym Instructing and L3 Personal Training Certifications Earning your L2 Gym Instructing and L3 Personal Training certifications can provide you with the foundational knowledge and skills needed to design and implement safe, effective, and tailored fitness programs, including explosive strength training routines.
Personal Trainer Diploma Pursuing a Personal Trainer Diploma can further expand your expertise in fitness and strength training. Additional Certifications to Enhance Your Explosive Strength Training Knowledge To dive even deeper into explosive strength training, consider obtaining additional certifications in specialized areas such as KettlebellsCircuitsand Suspension Training.
Summary Explosive strength training can significantly enhance your athletic performance and overall fitness. BECOME A PERSONAL TRAINER. Scroll to Top.
: Improve athletic explosiveness| 6 Best Exercises to Increase Explosive Strength | Research studies are also in agreement that jumping and sprinting results are related. Individualized Training App. Dip slightly with the knees pointed slightly out. Join for free educational videos EVERY WEEK on strength coaching and athletic performance. The SSC involves a rapid transition from an eccentric muscle lengthening contraction to a concentric muscle shortening contraction. These movement patterns can improve your speed and power by enhancing your strength, jumping, sprinting, and changing direction abilities 1 in and outside the gym. Does lifting heavy increase explosiveness? |
| The Best Exercises For Explosive Strength | Drive with your legs and extend exxplosiveness hips straight Football player nutrition. Explode up while swinging Explosivenesss arms and Caloric needs for injury rehabilitation softly in a quarter squat on top of the box or bench. Training for explosive power is essential for athletes looking to improve their performance in sports that require rapid acceleration, high jumps, or powerful movements. Now, what's important in this equation is the distance. What is Explosive Strength? |
| How Do We Best Improve This Power? | Why do it: Kettlebell swings offer a versatile option that fits well into any part of your workout as you develop strength and explosive power in the posterior chain, targeting the glutes and hamstrings. Explosively extend your hips, knees, and ankles while swinging your arms forward, propelling yourself onto the box. Stand up with the arms extended until you are upright, take small steps up. For upper body explosiveness, kettlebell high pulls and push presses are excellent choices for your workouts. If you want to find more workouts or exercises just like the ones listed in this article, sign up for the Peak Strength app. This allows your muscles to be recruited quickly and efficiently, increasing the speed and power of your movements. A simple way to program them is to have a vertical power day e. |
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