How to improve explosive power in a short time

We all know that if we can improve an athlete's explosive power, we can improve their performance. If an athlete has no explosive power or insufficient explosive power, then his strength will also be affected. At certain critical moments, explosive power can determine victory or defeat. However, many people don’t know how to train their explosive power. Let’s take a look at the training of explosive power!

Strength training

1. Isometric training

⒉Isotonic training

⒊Isokinetic training

4. Stretch and contraction training

5. Isometric and isotonic mixed training

⑴ Intermediate muscle strength training method: This training method is to load a certain weight and divide the joint's movable range into several different angles, stopping at each angle for about 5 seconds.

⑵ Antagonistic muscle strength training method: This method is also called explosive muscle strength or muscle explosive strength training method:

The method is to keep the weight at a certain angle for a period of time and then straighten or contract it at the fastest speed. During the period of static weight-bearing, muscle fibers and motor nerves are excited, thus generating greater contraction force and contraction speed.

Weight training

1. Training method: barbell, barbell, roll (stretch), and then rest. The more times you do the barbell

More and more.

2. Training intensity: The training intensity is to use a weight that can be lifted 6 times, and try to do it as fast as possible. If the number of times improves from 6 to 12, you should test the weight, increase the weight, and start again from 6.

3. Training frequency: 3 days a week, 12 items a day, 6 to 12 times each.

4. Training time: the faster the better.

5. Rest time: 2~3 minutes

To develop explosive power, it is necessary to increase the muscle contraction force and working distance, shorten the working time, and during strength training, use a small load machine for fast movement. Without reducing the speed, gradually increase the load to improve muscle contraction force. The "back throw" technique I just mentioned to knock down the opponent mainly relies on the contraction strength of the muscles to increase explosive power. The increase in strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also pay special attention to increasing explosive power and increasing the speed of muscle contraction.

In fact, it can be easily understood by simply putting it in simple terms, which is to train your weaker areas. Achieving a balance in all aspects is of great help in improving explosive power, but training alone is not enough; more nutrition and the required energy are also needed. The above is about explosive power training. Through the above, you can know the training methods.