Explosive power training method

For fighters or friends who practice fighting, they all know that combat explosive power training is very important. People with strong fighting explosive power are generally better in fighting. If one's innate fighting explosive power is relatively weak, it can be improved through acquired intensive training. However, many people do not know how to train fighting explosive power to achieve significant results. Next, let’s take a look at how to train fighting explosive power.

(1) High-load training method: According to traditional strength training theory, quickly completing strength training with small loads (less than 75% of the maximum load) and medium loads (75%-85% of the maximum load) is a common method for developing explosive power. This method helps to improve the explosive power of movements. High-load (85%-95% or more) training leads to slow movement speed, and what is strengthened and developed is the maximum strength, not the boxer's explosive power. Because many coaches and athletes are convinced of the correctness of this view, some boxers have given up high-load strength training in their training (which can be considered misleading). We believe this is an incorrect approach.

(ii) Large-amplitude training method: Increasing the force distance of the boxer's practice movements can be achieved by improving movement techniques and developing the flexibility of the joints of various parts of the body during training. However, a good strength training program must take into account increasing the acceleration distance of technical movements while improving the strength of technical movements. Any exercise that increases the range of motion, increases the range of motion, and increases muscle strength will also increase its explosive power.

(III) Incremental training method: Use training methods to develop explosive power. Boxers should use training methods that can cause muscles to contract rapidly and with high intensity. For these exercises, the relationship between the force characteristics and the speed characteristics of the movement is extremely typical, that is, greater force is exerted in the shortest time. When completing special technical movements, the characteristic of the explosive power is to show the possibility of both strength and speed at a sufficiently high level. This requires us to take into account the development of both exercise load and exercise speed during training.

The above is the training of combat explosive power, among which the super isometric training method is also a more effective one in combat explosive power training. This training method trains the elasticity of muscles. Long-term training can change the tension and contraction speed of muscles, thereby enhancing the explosive power of fighting. Of course, no matter which method you use, it will take long-term persistence to be effective.