How to Develop Explosive Power in Sprinting

Sprinting requires very high speed and strength, so many athletes hope to achieve extreme sprinting speed through explosive power training. In fact, a person's explosive power is mainly determined by innate factors. There is very little room for improvement through acquired training. But even so, if a scientific and reasonable explosive training plan is formulated, a sprinter's explosive power can be greatly improved.

First of all, we should understand the basic knowledge of human muscle types: human skeletal muscle types can basically be divided into three categories: slow-twitch red muscle, fast-twitch red muscle and fast-twitch white muscle. Slow-twitch red muscle is a muscle type suitable for low-intensity, long-term exercise, such as long-distance running. It has good endurance but poor explosive power. Fast-twitch white muscles are a type of muscle suitable for high-intensity, short-duration exercise, such as weightlifting and throwing. They have great strength and explosive power, but poor endurance. Fast-twitch red muscle has the advantages of both muscle types.

In order to train the fast-twitch white muscles and fast-twitch red muscles that are responsible for rapid movement, you must achieve a considerable exercise intensity (remember it is intensity, not amount of exercise). In layman's terms, your load must be large enough and your movement speed must be fast enough. Only if you continue to train at a speed close to the limit can you effectively stimulate these two muscles and achieve the goal of increasing explosive power.

If you want to improve your explosive power, doing 1,000 squats at a slow pace will not be as effective as doing 10 squat jumps or frog jumps at full speed.

If you want to improve your explosive power, the most common and effective method is to perform high-frequency and high-speed exercises with a load that you can complete 20 to 25 times at a time. But you don't have to practice to exhaustion. Just stop when you feel the speed drop. Then rest sufficiently between sets to restore muscle strength and prepare for the next set.

It should be noted that in the process of explosive training, we must try our best to ensure the specific effect of each exercise. If we just exercise lazily, then even if we have more exercise plans, it will not have any effect. In addition, training explosive power cannot be completed in a short period of time. Every training must be persisted in. Only by persisting for years can explosive power be improved.