How to increase explosive power?

If you want to increase your explosive power, the prerequisite is that you already have a certain amount of explosive power. To enhance explosive power, you simply need to increase the intensity of training in the original training plan to achieve the effect of enhancing explosive power. However, when increasing the amount of training, you must pay attention to not increasing a large amount all at once. You can only increase it a little bit each day so that your body can bear it. Next, let’s learn about the knowledge of explosive power enhancement!

1. Jumping ability is a comprehensive reflection of whole body strength, running speed, reaction speed, body coordination, flexibility and agility.

So we can't think that improving our jumping ability is just about jumping all day long. You must insist on stretching your tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that will help improve your body coordination. The movements should be accurate, graceful, powerful and relaxed.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use a barbell to perform high-load exercises. There are three most typical and commonly used ones:

Weighted squats, deadlifts, and snatches. In short, the higher your scores in these exercises, the better your jumping ability will be.

As for the weight, number of sets, repetitions, and movement specifications of each exercise, the principles are:

1. Do high-strength training at least twice a week and no more than four times a week to give the body time to recover, but it should be done all year round without interruption.

2. It is best to arrange the three practice methods mentioned above in each class.

3. Pay attention to the technical movement specifications of high-strength training and don't mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small strength training can be varied and done every day, but it is best not to do it at the same time as large strength training. Whether it is high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. It needs both strength and density.

3. Speed ​​training is also an important aspect to improve jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of endurance. The so-called sprint requires you to rush forward at full speed after warm-up, rather than at a moderate speed. Specialized speed training is the same as strength training. You don’t have to practice every day, three hours a week is enough. Also pay special attention to using small strength training methods to strengthen the strength of the posterior thigh muscles.

The above are some ways to enhance explosive power. During training, as the amount of exercise increases, the amount of food intake will also increase. Be sure to supplement more protein by eating more eggs and shrimps. You can drink some protein powder when necessary, it's all feasible. And make sure you get enough sleep during training.