How to quickly improve explosive power?

Many people don’t know what explosive power is and have great doubts about it. Explosive power is the fastest speed a person can reach in the shortest time. In addition to innate advantages, explosive power also requires acquired training. How to quickly improve explosive power? Below are some effective methods proposed by experts for analysis and answers. I hope the following content will be helpful to you.

Some people develop large muscles through conventional muscle-building training, but the strength is weak, making their muscles become weak seedlings in a greenhouse, which look good but are useless. It's time to change your technique to make your muscles more manly and explosive. The following training methods come from the professional competitive field and you should try them. In addition to strength, endurance, etc., explosive power training is also an important part of physical training. Strong explosive power means lifting heavier weights and growing stronger muscles. Its training method is different from conventional equipment training, and it focuses more on improving the speed of force generation of fitness enthusiasts. Studies have shown that choosing a weight that is 30% of your maximum weight for explosive power training with a solid ball is best.

Core muscles involved throughout

This set of training consists of four movements. The overhead solid ball throw and the overhead solid ball throw target the abdominal muscles and lower back muscles. Although the overhead solid ball squat and the overhead solid ball lunge seem to target the legs, their intensity is not enough to deeply stimulate the powerful leg muscles. The focus is actually on the core muscles and shoulder muscles. Strong core and shoulder muscles allow you to exert your masculine strength freely.

Avoid exhaustion

Unlike traditional bodybuilding training, you should try to avoid reaching failure when performing medicine ball power training. Research shows that improving explosive power has little to do with reaching exhaustion or not. When performing the following training, you should limit the intensity to 3 to 5 times per set, and you must stop the movement and rest between sets before reaching exhaustion.

Medicine ball throw

This movement can quickly enhance the explosive power of the whole body, especially the lower back and legs. Before doing this move, make sure you have enough range of motion and that there is no one standing behind you.

Target muscles: lower back, quadriceps, biceps, calves, shoulders.

Starting position: Stand in a traditional deadlift position, holding a medicine ball in both hands, with your lower back straight, head up, hips raised, and arms hanging naturally.

Key points of the action: Push the ground with your legs quickly, keep your core muscles contracted, stretch your body upward quickly like a spring, swing your hands up to the top of your head, and use the power of your legs pushing off the ground and your torso swinging back to throw the solid ball backwards.

After seeing the information provided above, everyone can already answer the question of how to quickly improve explosive power. Rapidly improving explosive power requires a lot of time and physical strength to train, and it cannot be achieved overnight. Therefore, everyone should not be too anxious when going there, especially athletes, as haste will only backfire. The methods introduced above are summarized by some sports coaches. You may want to give them a try.