How to train explosive power?

Training explosive power is something every athlete will experience, and it is also something that every athlete who wants to become stronger wants to experience. Explosive power training actually involves many things, not just one thing. First of all, you need to train your strength. Only when you have enough strength can you bear strong explosive power. The second is the issue of weight. The ratio of weight to height must be strictly controlled. Being overweight will also affect your explosive power. Next, let’s take a look at how to train.

Weight-bearing exercises: 1. Running in place - carry a barbell on your shoulders. The weight of the barbell should be 40% - 50% of the maximum weight you can bear. When running, try to lift your thighs as high as possible so that the thighs are perpendicular to the torso, forming a 90-degree angle. Repeat 15-20 times.

2. Support and alternate leg jumps - hold dumbbells or shoulder a barbell. The barbell should not be too heavy. Choose a 30-cm-high step, put one leg on top and the other leg on the bottom. When supporting and jumping, stretch the upper leg as far as possible, stay for a few seconds and then switch to the other leg. Repeat 10 to 15 times.

3. Straight-leg jump - carry a barbell on your shoulders, the weight of the barbell should be 40% of the maximum weight you can bear. With your legs as straight as possible and your ankles extended, jump straight up and down as fast and high as possible. Repeat 15-20 times.

4. Half squat jump - carry a barbell on your shoulders, the weight of the barbell should be 50% of the maximum weight you can bear. When doing half squat jumps, bend your knees close to 90 degrees and repeat 8 to 10 times.

5. Single-leg hopping - hold dumbbells and do single-leg hopping of 25 meters to 30 meters. When jumping, fold your thighs and calves as much as possible, and do a "digging the ground" action when landing.

The above are some relatively simple and easy-to-implement explosive power trainings, which do not necessarily have to be completed in the gym. Some athletes choose to eat some protein powder during training, so what I want to say is that if the intensity of the training is not very high, there is no need to eat protein powder all the time, just eat it occasionally. After all, eating too much protein powder can be harmful.