What are the upper limb explosive power training methods?

A person's explosive power directly determines the effect of exercise. Many of our sports will use explosive power, but due to various reasons, our body's explosive power is also different. Therefore, acquired training is particularly important for us to improve our explosive power. What we need to pay attention to is the choice of training methods. There are also many exercises to train explosive power in normal times. Let's take a look at the upper limb explosive power training methods.

Training Methods:

1. Combination of large and small loads

In power training, when doing general and specialized strength to develop the explosive power of local muscle groups, the weight can reach 70%-90% of the maximum weight. When completing exercises close to specialized techniques, use 30% to 50% of your maximum weight. When doing specific exercises, the load should be close to practical conditions. The number of repetitions for each exercise should be chosen to promote strength gains but not so many that the movement structure of the exercise is changed. The aim should be to ensure that the work capacity and frequency are not reduced when completing the movements. For example, when doing small-load exercises, you need to complete the exercises quickly based on a certain amount of strength in order to increase your movement speed. When doing large-load exercises, you need to train your absolute strength while paying attention to your movement speed. Only by combining them closely can you substantially improve your explosive power.

2. Incremental training method

As a means of developing explosive power, we use exercises that make the muscles produce high-intensity and rapid contraction. The contrast between the force characteristics and speed characteristics of the movement is extremely typical, that is, to show the greatest force in the shortest time. This requires taking into account the development of both exercise load and exercise speed in training. Incremental training of the speed and strength components of explosive power is an effective ingredient in developing explosive power. Therefore, adjusting the two factors of strength and speed and improving the overall effect of explosive power are the core issues in developing explosive power.

Training considerations

1. Time control

Explosive power training is relatively high intensity. It requires a lot of energy and must rely on AP and CP to maintain, so the training time should not be too long, pay attention to intermittent rest and avoid fatigue.

2. The load should be appropriate

It is necessary to develop the strength of the active muscles, and also pay attention to the strength of the antagonistic muscles and synergistic muscles. Different loads will result in different effects.

3. Training form

Strengthen special technical training and improve muscle coordination and control. When practicing, the movements, aspects, and range of the exercises should be similar to those of the specialty.

I am currently doing the above exercises, but the above data may not be suitable for you, you need to adjust the amount of practice according to yourself.

Through the above introduction, we now know what are the upper limb explosive power training methods. These are also the exercises and training methods we usually perform based on our poor upper limb explosive power. They are generally effective. What we need to pay attention to is that we must pay attention to long-term persistence when exercising. Only by persisting will there be results.