Four high-intensity speed and power training methods

We should all know that the reason why any part of our body or moving machine can achieve a certain speed of movement is the result of our muscle contraction and work. In sports, most movements are performed at a fast pace or with explosive force. Therefore, explosive power and speed are very important, and every athlete wants to have speed or explosive power. Therefore, we can pay more attention to speed and explosive power training in our daily life.

1. Load requirements. In explosive power training, when doing general and special strength exercises to develop the explosive power of local muscle groups, the weight can reach 70%~90% of the maximum weight; when completing exercises close to special techniques, the weight can reach 30%~50% of the maximum weight. When practicing specific competition movements, the weight should be close to competition conditions. The number of repetitions for each exercise should be chosen to promote strength growth, but not so many that the movement structure of the exercise is changed. The number of repetitions should be chosen so that the work capacity and frequency are not reduced when the movement is completed. The number of repetitions is generally between 1 to 4 and 5 to 10 times, 3 to 6 sets. The number of repetitions and the appropriate time depend mainly on the weight, the athlete's training level, and the structural characteristics of the movement. In a training session, the amount of exercises arranged should not be too large, and explosive exercises are usually within 20 minutes.

2. High-load training method. According to traditional strength training theory, quickly completing strength training with small loads (less than 75% of large loads) and medium loads (75%~85%) is a common method for developing explosive power, which helps to improve the explosive power of movements. Since many coaches are convinced of the correctness of this view, some coaches are misled into giving up high-load strength training before and during the competition. We believe that this is an incorrect practice.

Relevant experimental results show that in terms of developing explosive power, heavy-load training is more comprehensive than medium- and light-load training. This depends mainly on the frequency and intensity of impulses sent by the central nervous system to the motor units. High-load training can make the impulses released by the central nervous system greater in intensity and frequency, which can activate motor units to the maximum extent and achieve purposeful and synchronized activities as much as possible. Although load training slows down the movement speed accordingly, it can mobilize more motor units and make the muscles produce greater power. Therefore, the training effect is significantly better than medium and small loads.

Experimental research at the University of Bridgewater in the United States further shows that heavy-load, slow training is as effective as fast training for increasing strength. Six subjects (average age 25) were selected for the experiment and one of their legs was moved slowly (60 o/s) and the other leg was moved quickly (240 o/s). In each training session, each leg should move at maximum strength for 20 seconds, for a total of 3 exercises. As a result, the strength of the slowly trained leg increases faster than that of the quickly trained leg.

3. Super isometric training method. Depth jump is a typical super isometric training method, that is, the muscles first undergo a rapid eccentric contraction, and then explosively complete the concentric contraction. It has a training effect that cannot be replaced by other training methods in improving the athlete's supporting ability, rapid strength, and especially explosive power. When doing depth jump exercises, coaches should arrange training according to the athlete's training level and the characteristics of the sport they are engaged in, requiring them to jump up immediately after jumping down, and jump as high or far as possible. Choosing to practice the highest jump or the farthest drop height can effectively develop the athlete's explosive power. If a lower height is used, it will be beneficial to develop jumping speed; if a higher height is used, it will be beneficial to develop maximum strength. Runners and jumpers can do more straight-line depth jump exercises, while throwers should do more depth jump exercises with turns or side jumps. The exercise exerts a strong stimulation on the joints, muscles and ligaments, so the depth jump should have a good general strength training foundation to determine the reasonable depth jump height suitable for the athletes. The training method for developing upper limb explosive power should adopt a form of movement similar to the special technology, such as using the swinging equipment method (or combining pulleys, ropes, balls and other training methods) to perform super isometric muscle contraction training.

4. Reaction training method. This method is to stimulate the muscle spindles, the proprioceptors of the muscles, through the speed impact load of dynamic exercises, strengthen the effect of the stretch reflex, and improve the reflex contraction strength of the muscles. The reaction contraction form is a form of high-intensity muscle stretching and contraction cycle. In essence, the reaction training method belongs to super isometric exercises, which can effectively enhance muscle explosiveness. This form can be expressed through training movements in various places. One is the jumping reaction force mainly based on high-intensity jumping, and the other is the striking reaction force mainly based on striking, whipping, kicking and kicking.

Such as standing triple jump and multi-step jump, continuous single-leg hop and stride jump, frog jump, long jump, high jump, step jump, obstacle jump, etc. The changes in the load intensity and density of these exercises can be controlled by factors such as the number of repetitions, exercise speed, and markers. If you do weight-bearing exercises, the weight should generally be 5% to 15% of the maximum weight. You can use pulleys, rubber bands, small dumbbells, short sticks, etc. to simulate hitting, whipping, kicking and other exercises. The number of times per set is generally 5 to 8 times. You can also use alternating exercises with high and low loads, starting with exercises that overcome high resistance, and then suddenly reducing resistance to complete the same technical movements at high speed.