How to train explosive power?

Explosive power refers to the ability to suddenly reach a certain amount of energy or speed in a relatively short period of time. For athletes, explosive power is very important. Explosive power can sometimes determine success or failure, which may be something you never thought of. That is why athletes train for explosive power so they can become taller, faster and stronger. Next, let’s take a look at explosive power training!

1.

Barbell/dumbbell push: Hold the barbell or dumbbells in front of your chest at shoulder height (the weight should be such that you cannot do a horizontal push in front of you), then quickly push them forward, straighten your arms, and actively pull them back quickly, continuing in this manner. This exercise can effectively improve the explosive power of the arm, chest and back muscles, and is very beneficial to the speed and power of punching.

2.

Continuous frog jumps: Everyone knows the movement, so I won't say much about it. The key point is to squat down completely when landing, jump quickly after landing, and do it continuously. Fully stretch your body in the air, jump as high and far as possible, then tighten your abdomen and curl up when landing. You can also wear a sand vest or other weights to increase the intensity. This exercise can quickly improve the explosive power of the legs and waist and abdomen.

3.

High clean: It is the movement process that weightlifters complete when completing the clean and jerk, from lifting the barbell to turning the wrists to support it in front of the chest, quickly lowering it after turning it over, and then lifting it again before the barbell hits the ground, and repeating this process. This movement can improve the explosive power of the arms and the entire back muscles of the body, especially the waist.

4.

Clapping push-ups: Everyone is familiar with push-ups, but you just use quick force to get your body into the air when you push yourself up, and complete the clapping action before landing. You can increase the difficulty from clapping once to two or three times. We once saw a wrestling master who could push himself up from a push-up position to a standing position, which shows how powerful his explosive power is.

5.

Push-up jump: This movement does not use the strength of the arms but the strength of the abdominal muscles. The method is: in a push-up position, relax and collapse the waist, then contract the abdominal muscles forcefully, arch the waist and hips upward, and use this force to drive the whole body to bounce up, and land in a push-up position again. Repeat this practice. This exercise is extremely beneficial for improving the explosive power of the abdomen and hips.

The above are some exercises that can help train explosive power. No matter what kind of plan or training it is, it requires long-term persistence or coordination with diet to achieve the desired goal. After all, explosive power training cannot be achieved overnight. For people who are born with strong explosive power, this is an advantage. The more effort they make, the stronger their explosive power will be.