Explosive Exercise Training
Athletes all around the world want to know how to develop explosive power, the power that transfers to the athletic environment for performance. Speed, Acceleration & RFD (rate of force development) are all interlinked and a strong understanding of training variables is needed in order to maximally stimulate these improvements.
Explosive (speed and strength) exercises builds athletic power but is better when combined with other types of training. In order to maximize strength, power and speed of movement, a combination of heavy and light explosive exercise provides better results than either training style alone.
In order to maximize power output or speed of movement, the first phase of training should focus on increasing maximum strength and building a strong foundation and the second phase is devoted to power and speed training.
A sample program 12-week training program designed to increase power and speed, may have the first five weeks consisting primarily of heavy strength training. The next six weeks would consist of a combination of heavy and high power explosive exercise training, and the final week would be devoted to high power movements.
Standard explosive exercises use large muscles movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws or even hill sprinting. Smaller muscle exercises like bench presses or push ups can also be used to build power, but will limit the overall results to those muscle groups.
Exercises that help build power include:
- Weighted/Dynamic Step Ups
- Overhead Walking Lunges
- Agility drills Stair Running
Jason Lowndes will introduce you to exercises that match your fitness and sports goal/goals. This exercise choices should stimulate the movement patterns of your sport if training for sport and or fitness goals.
By increasing your training slowly over time and listening to your body for warning signs of injury, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many high speed or power sports can be decreased by doing explosive exercise training on a regular basis.
Bottom Line on Explosive Exercise Training. Explosive (strength plus speed) exercises can improve physical performance during many fast paced sports, and may reduce and athlete’s risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports.
To get started on an explosive training programme contact Jason today on +34 727 729 620