How to increase explosive power?

If you want to increase your explosive power, the first prerequisite should be that you have certain explosive qualities. If you don't have explosive qualities and don't have any explosive power, how can you improve yourself? Therefore, the first thing to do should be preliminary explosive training and strength training. When you have the explosive power qualities, you can do further strengthening exercises. The whole process is quite strenuous. Let’s take a look at it below.

To summarize the principles of physiology, improving strength quality mainly involves enhancing the ability of muscles to resist resistance. As muscles grow stronger, resistance must be increased to continually increase muscle strength. The ways to improve it are: ① Regularly participate in various intense sports competitions or strenuous physical activities to enhance muscle contraction, improve muscle quality, and enhance muscle function; ② Continuously perform weight-bearing exercises to increase muscle resistance to external resistance, so that the muscles can be gradually exercised and increase strength; ③ Hold against a fixed object or maintain a certain state so that the muscles are relatively still, tense, and exert force for several seconds before relaxing the muscles. This static exercise can enhance muscle tension and quickly improve static strength.

There are many methods of strength training, which can be adopted flexibly according to local conditions, especially for the training of strength of various parts of the body, which can be carried out in a targeted manner according to one's actual situation. To improve the strength of the upper limbs and waist and abdomen, you can do push-ups, do handstands against the wall regularly, sit-ups, hit sandbags, etc. To increase the strength of the lower limbs, you can practice the horse stance squat and various jumping methods (such as single-leg continuous jumping, lunge jump, frog jump, squat jump and step jump, etc.) in martial arts. In addition to freehand exercises, you can also use various equipment for exercises, such as weight-bearing exercises with dumbbells, kettlebells and barbells.

In addition, there are three ways to improve explosive power: one is to increase strength without reducing speed when practicing a certain technical movement; the second is to increase movement speed without reducing strength; the third is to increase strength and speed at the same time.

In strength training, the strength developed in a short period of time will decrease quickly after stopping training. On the contrary, strength gained gradually is maintained longer.

3. Speed ​​quality. Speed ​​quality refers to completing an action in the shortest time or responding quickly to external situations. In the process of implementing defense, not only must the hands, legs, and body movements be swift and varied, with fast reaction speed, but the movements must also be completed cleanly and neatly. Speed ​​quality is specifically manifested in three aspects in defense: one is reaction speed, that is, the ability to respond quickly to various sudden intrusions and stimuli; the second is displacement speed, that is, the ability to quickly pass a certain distance; the third is action speed, which mainly refers to the ability to quickly complete the technical movements required for defense.

Continuously increasing the frequency of movements and repeatedly practicing a certain movement at the fastest speed is an effective way to improve speed quality. For example, fast-timed punches, repeated practice of a certain technical action under confrontational conditions, and strengthening the practice of sudden positions (for example, watching gestures, movements or listening to sounds to complete a certain action)

The above is some of the knowledge involved in more professional explosive power training. After understanding the above knowledge, you will know how to improve and strengthen your explosive power. Moreover, explosive power training cannot be achieved overnight. Just like water dripping through a stone, it requires a period of sedimentation to achieve the desired effect.